If you’ve always leaned on cardio as your go-to workout, you’re not alone. Running, spinning, or hitting that favorite class feels familiar and safe especially when you’re juggling career, family, and everything in between. But if you’re in your mid-30s, 40s, or navigating perimenopause, here’s the truth: cardio alone isn’t enough anymore.

And that’s not meant to discourage you it’s to empower you with what your body actually needs right now.

The Shift That Happens After 35

• Starting at around age 30, women lose 3–8% of muscle mass per decade and that loss speeds up after 40.

• By perimenopause, declining estrogen makes it harder to maintain lean tissue, and easier to store fat (especially around the midsection).

• Muscle isn’t just about “tone.” It’s your metabolic engine. Less muscle = slower calorie burn, even at rest.

So if you’ve been thinking, “Why isn’t my cardio routine working like it used to?” … it’s not your willpower. It’s physiology.

Why Strength Training Matters

1. Metabolism Support
   Strength training builds and preserves lean muscle, which increases your daily energy burn. In fact, adding just 3 pounds of muscle can burn an extra 150 calories a day at rest.

2. Bone Health
   Osteoporosis risk skyrockets post 40. Strength training improves bone density and reduces fracture risk something cardio alone can’t do.

3. Hormone Balance
   Resistance workouts improve insulin sensitivity and reduce cortisol levels, helping minimize perimenopause weight gain and energy crashes.

4. Confidence & Function
   Lifting weights improves posture, balance, and strength for everyday tasks. Translation: fewer aches, more energy, and feeling good in your own skin.

What This Means for You

Cardio has its benefits, but on its own it won’t preserve muscle, protect your bones, or keep your metabolism strong and those are the things that matter most after 35.

Adding 2–3 days of strength training per week creates the full picture. That doesn’t mean you need to deadlift a barbell at the gym if that feels intimidating. Dumbbells, bands, and even your own bodyweight done with the right structure can transform how you look and feel.

Bottom Line

If you’re over 35 or in perimenopause, your workouts need to evolve with you. Cardio can be part of the mix, but strength training is non-negotiable if you want to:

• Maintain a healthy metabolism

• Protect your bones

• Feel strong and confident in your body

What feels like your body working against you is really just a natural shift. The good news? Strength training is the proven way to protect your metabolism, bones, and confidence.

Ready to Take the Next Step?

If you’re tired of spinning your wheels with workouts that don’t match your body anymore, I’ve got you. My programs are designed specifically for women navigating this stage of life smart, structured, and tailored to your needs.

👉 [Click here to learn more about how we can work together]

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