For decades, we’ve been sold the idea that the key to losing weight is to just “move more” — often translated as doing lots of cardio. But if you’re over 40 and still grinding away on the treadmill hoping to drop stubborn pounds, it might be time to rethink your strategy.
The truth is, cardio isn’t the magic fat-burning solution it’s often made out to be. In fact, doing too much of it — especially long, moderate-intensity sessions — can actually work against your goals. It can lead to muscle breakdown, elevated cortisol levels, and increased hunger, which often causes people to eat back the calories they burned (and then some).
The Cardio Myth That Keeps You Stuck
Endless cardio might feel productive, but it rarely leads to long-term fat loss — especially as we age. Chronic cardio can make your body more efficient at holding onto fat by stressing the body out and breaking down lean muscle tissue.
Why Strength Training Becomes Essential in Midlife
Once we hit our 40s, we begin to naturally lose muscle mass — a process called sarcopenia. Less muscle means a slower metabolism and more fat accumulation. Strength training helps combat this by building lean muscle, boosting your metabolism, and supporting hormones like testosterone and growth hormone.
How to Start Strength Training in Your 40s and Beyond
Start simple: two to three sessions per week of full-body training using weights, resistance bands, or bodyweight. Focus on compound movements like squats, rows, and presses. You’ll see increased energy, better fat-burning potential, and more stable blood sugar levels.
From “Skinny” to Strong
Stop chasing the burn and start building the foundation. Fat loss after 40 isn’t about burning more calories during your workout — it’s about building a body that burns more calories all day long.