A Midlife Woman’s Guide to Moving Smarter
If you've spent even five minutes on social media lately, you've probably come across strong opinions about how women in midlife should exercise. One day it’s “ditch the cardio!” and the next it’s “lift heavy or nothing!” It’s enough to make your head spin — and honestly, send a lot of women into a shame spiral or give up altogether.
Let’s take a breath and talk about this in a way that’s actually helpful — and grounded in reality. (and science)
What’s better for midlife women: cardio or resistance training?
The short answer? Both play an important role. Cardio supports heart health, boosts mood, and builds endurance — all essential as we age. Resistance training helps maintain muscle, improves bone density, and supports metabolism. But here’s the key: if we want to keep moving for life (and we do!), movement needs to feel good, fun, and rewarding. When it brings us energy instead of draining it, we’re far more likely to stick with it — and that’s what really matters.
But let’s break down some of the current chatter, especially about cardio and cortisol…
First, stop demonizing cortisol
There’s a growing trend blaming cortisol for midlife weight gain and warning women against running, HIIT, or long cardio sessions because they raise cortisol, the stress hormone.
Cortisol isn’t the villain. It's essential for helping us adapt to stress (including the stress of exercise!). What we don’t want is chronically high cortisol — and that’s often more about how we recover than the activity itself.
So instead of giving up the movement you love, ask:
Am I sleeping enough?
Am I fueling before and after workouts?
Am I balancing hard sessions with recovery?
Recovery is where the magic happens — and midlife women often need to prioritize this even more.
But what about strength training?
As we move through our 40s and 50s, we naturally lose muscle and strength. That’s where resistance training shines. Lifting weights helps maintain lean muscle, supports metabolism, improves bone health, and boosts confidence.
If you're a runner or cardio-lover, this doesn’t mean you need to stop — but adding in 2 sessions of strength training per week can seriously improve your performance, help prevent injury, and make everything feel easier.
This is where hybrid training (a mix of cardio + strength) is so powerful.
Real barriers midlife women face — and how to work with them:
Fatigue: Perimenopause can zap your energy. Make sure you're:
Eating enough — especially carbs and protein
Having a small pre-workout snack like a banana or oats
Staying hydrated, and consider electrolytes if you're training in the heat or sweating a lot
Aches and injuries: Many women report stubborn pain and slower recovery during midlife. That’s likely due to hormonal shifts that impact joint health and tissue recovery. Focus on:
Warm-ups and mobility
Strength work to support joints
Talk to your doctor about options for managing chronic pain
Motivation: The mental load is real. Finding a supportive community (like my bootcamp!) can make a huge difference. We cheer each other on, keep each other accountable, and most importantly — we have fun.
Bottom line
Midlife isn’t the time to stop moving — it’s the time to move smarter. You don’t have to pick a side. Cardio and strength training both have a place in your life, as long as you’re supporting your body with rest, food, and flexibility.
Let’s stop thinking in extremes and start thinking in seasons, in cycles, and in ways that make us feel strong and vibrant — not burnt out and broken.
You deserve to feel good in your body, not just now, but for decades to come.
Do you need help figuring out what to eat to improve your health, increase your energy, lose weight, gain muscle during peri and post menopause?