Why Cardio Alone Won’t Help You Lose Weight in Menopause
You can relate, right?
You’re doing all the things you did a few years ago and it’s no longer working for you.
Welcome to the wild ride that is menopause, where your body suddenly decides that all the rules have changed. If you’re wondering why your go-to cardio workouts aren’t doing the trick anymore, don’t worry—I’ve got answers (and solutions that don’t involve running until you cry).
1. Your Metabolism Has Decided to Go on Strike
Back in the day, you could eat a basket of fries, jog for 30 minutes, and call it even. Now? Your metabolism is moving at a snail’s pace, and your body seems determined to store every calorie like it’s preparing for winter hibernation.
That’s because your estrogen levels are dropping, and along with them, muscle mass. Since muscle is what keeps your metabolism humming, losing it means burning fewer calories at rest—which is not the kind of “resting” we had in mind.
Solution:
Start strength training (more on that in a bit). Think of it as teaching your metabolism that it can’t retire just yet.
2. Too Much Cardio = stress, and stress = belly fat
Here’s a fun fact (or a horrifying realization): long-duration cardio can actually make you store more fat. Why? Because excessive cardio spikes cortisol, your body’s stress hormone.
And guess what happens when cortisol is high for too long?
-Your body clings to belly fat.
- You crave carbs.
- You feel tired and irritable.
Solution:
Ditch the marathon cardio sessions and opt for shorter, more effective workouts-like strength training and interval training. Your cortisol levels (and sanity) will thank you.
3. Strength Training: the secret sauce to midlife weight loss
Let’s be real—if lifting weights burned as many calories in the moment as cardio, we’d probably see a lot more people flexing in the gym instead of sprinting on treadmills. But here’s the twist: muscle burns more calories all day long, even when you're binge-watching Netflix.
Strength training helps:
💪 Boost metabolism (so you can burn more calories at rest)
💪 Improve insulin sensitivity (aka, fewer blood sugar crashes)
💪 Keep bones strong (because breaking a hip is not what we’re aiming for)
Solution:
Start lifting weights 2-3 times per week. No, you won’t bulk up like a bodybuilder—you’ll just get stronger, leaner, and give your metabolism a reason to wake up.
4. Your Diet Matters More Than Ever (sorry, wine & french fries)
What you eat during menopause has a bigger impact than ever before.
What helps?
✅ Protein (keeps you full & supports muscle)
✅ Healthy fats (hello, hormones!)
✅ Fiber (keeps blood sugar steady & cravings in check)
What doesn’t help?
❌ Ultra-processed junk
❌ Too much sugar
❌ Wine every night (I know, I know… but alcohol messes with your metabolism, hormones, and sleep)
5. Balance is the Name of the Game
The best midlife fitness plan isn’t about killing yourself with cardio—it’s about a balanced approach:
✅ Strength training (2-3x per week)
✅ Walking or low-impact movement (daily)
✅ Short bursts of cardio (HIIT, dance, whatever you enjoy)
✅ Rest & recovery
If you love cardio, you don’t need to break up with it…but your body also needs strength training, balanced nutrition, and stress management to actually see results.
So grab those dumbbells, fuel your body with the right foods, and let’s ditch the endless treadmill sessions—your metabolism (and mood) will thank you.
Now, who’s up for some squats?
