Is doing too much cardio doing more harm than good?
If you’re a woman over 40, chances are you’ve been told that cardio is the golden ticket to health and weight loss. Maybe you’ve been doing hours of running, cardio or spin classes and are frustrated your body isn’t changing or feeling more fatigued than strong.
There’s a reason!
Here’s why too much cardio can work against your goals—and why strength training should be the foundation of your fitness plan moving forward.
1. Cardio Burns Calories… But It’s Not the Metabolism Booster You Think
Steady-state cardio, like jogging or bike rides, does burn calories, but that calorie burn ends when the workout does. Also, your body adapts quickly, becoming more efficient, meaning over time it burns fewer calories doing the same activity. That means you have to do EXTRA work to get the same calorie expenditure you had before!
And for women over 40, layering in excessive cardio can spike cortisol (a stress hormone), which makes fat loss harder and muscle retention more difficult. Chronically elevated cortisol has been linked to increased abdominal fat, disrupted sleep, and even insulin resistance.
Studies show moderate-intensity cardio doesn’t significantly raise your resting metabolic rate (RMR), while strength training can elevate it for up to 24–48 hours post-exercise due to EPOC (excess post-exercise oxygen consumption).
2. Strength Training Builds Lean Muscle That Burns More Calories—All Day Long
Muscle is more than something to “tone.” It’s metabolically active tissue. For every pound of muscle you gain, your body burns more calories at rest. This is especially important as estrogen starts to decline (typically in your 40s and 50s), which naturally leads to muscle breakdown unless you actively train to keep it.
Strength training, especially using compound movements like squats, deadlifts, and rows, signals your body to retain and build lean muscle tissue. This not only supports your metabolism, but it also helps you avoid the frailty and loss of independence as you age.
Research from The American Journal of Clinical Nutrition shows that lean body mass is a major predictor of resting energy expenditure, especially in women.
3. Muscle Is a Longevity Tool, Not Just a “Look”
Dr. Gabrielle Lyon calls muscle the organ of longevity, and here’s why: Muscle regulates glucose, reduces inflammation, supports immune function, and protects you from injury. It’s also critical for hormone regulation and blood sugar control, which both increase in importance with age.
And let’s be honest, this isn’t just about being fit. It’s about being strong for life. Strength helps you live life better! Building strength builds confidence and the ability to do the things you love.
Higher muscle mass also lowers all-cause mortality in several large-scale studies.
4. Bone Density Matters—And Cardio Doesn’t Help Much
Osteoporosis risk increases dramatically after menopause, when bone loss can accelerate by up to 2% per year without intervention. Weight-bearing strength training is one of the only proven ways to maintain and rebuild bone mineral density.
Your bones need load and resistance to stay strong. So while walking is good, it’s not enough.
A 2020 review published in Osteoporosis International confirms that progressive resistance training is more effective than cardio for improving bone density in postmenopausal women.
5. Strength Training Improves Balance, Brain Health, and Everyday Confidence
Strength training doesn’t just build muscle—it sharpens your brain. Studies link resistance training to improvements in memory, cognitive function, and reduced anxiety and depression. It also improves proprioception (your body’s awareness in space), which reduces the risk of falls.
For women 40+, this is everything. You’re not just training for aesthetics, you’re training for balance, coordination, mood, and energy.
Strength training twice a week has been shown to significantly improve brain function and balance in older adults, more than aerobic exercise alone.
Quick Reality Check on Calorie Trackers
Most wearable devices and cardio machines wildly overestimate how many calories you burn. You might see 500 calories pop up after a long session, but the number is likely closer to 250–300. And even then, it doesn’t account for adaptation or what you don’t burn afterward.
Overestimating calorie burn leads to overeating and frustration, especially if you’re working out hard and not seeing results. That’s why you should focus on how you feel, how you’re getting stronger, how your clothes fit, and what your labs say.
Should You Do Cardio at All?
Yes, cardiovascular training is really important!
But for most, it shouldn’t be your primary exercise.
Walking is fantastic for recovery, joint health, mental clarity, and daily energy. Low-impact cardio like hiking, cycling, swimming, or dancing can absolutely be part of a well-rounded routine. But for most women over 40, those activities should support your strength training, not replace it.
A better model:
- Strength train 2–4x per week
- Walk daily or on off-days (20–45 minutes)
- Add fun, optional cardio like pickleball or bike rides for variety and the joy of movement rather than punishment to hit a calorie burn number.
If you want to live, move, and feel better, prioritize strength training.
Excess cardio may feel productive, but it often backfires over time. Stop trying to just eat leeds and move more. Focus instead on building muscle that boosts your metabolism, supports your bones, protects your brain, and gives you the confidence to live the life you want, now and 30 years from now.
You don’t need to do more, you just need to do what matters most.
Be Great Today,
Justin
