Why your old workouts aren’t working anymore (and what to do instead)

Your body has changed. Your training should too.

You used to be able to go for a few long runs, eat a little cleaner, and feel your jeans loosen by the weekend.

But now? You’re pushing harder than ever—more workouts, more steps, fewer calories—and… nothing. In fact, it might feel like you’re gaining weight faster than before. Especially around your middle.

It's 100% frustrating!  But it’s not your fault. And you’re definitely not broken.

What you’re experiencing is the very real, very under-discussed shift that happens during peri- to post-menopause—and it requires a totally different approach to fitness and health.

🔍 Here’s what’s actually happening (and why it matters):

According to Dr. Stacy Sims, a leading exercise physiologist, nutrition scientist and expert in female physiology, hormonal shifts during menopause dramatically change how women respond to training and nutrition.

Here’s what she outlines:

1. Estrogen and progesterone decline
These hormones aren’t just about reproduction—they also affect metabolism, muscle synthesis, and how your body handles stress and recovery.
🧬 Less estrogen = your body becomes less effective at building and maintaining muscle.
🧬 Progesterone’s decline impacts sleep and recovery, meaning it takes longer to bounce back from workouts.

2. Insulin sensitivity decreases
Your body becomes less efficient at using carbohydrates for energy, which means it’s easier to gain fat—especially visceral belly fat—and harder to lose it.

3. You become more sensitive to stress
Long cardio sessions or too much high-intensity training can backfire. They spike cortisol, which makes your body hold on to fat. Not let it go.

4. Recovery slows down
Where you once bounced back after a big workout or poor sleep, now your nervous system stays stressed longer—and that impacts your progress.

💡 So what should you do instead?

This is where Dr. Sims’ message is both refreshing and empowering: you don’t need to train harder—you need to train smarter for your hormones.

Here’s her science-backed prescription for training during and after menopause:

✅ 1. Lift heavy weights
This is your #1 tool for preserving and building lean muscle, protecting your metabolism, and improving body composition.
Think: compound lifts (squats, deadlifts, presses) with challenging loads and lower reps.
2–3 sessions per week is ideal.

✅ 2. Include short, high-intensity workouts (HIIT)
Short bursts (e.g. 30 seconds on, 30–60 seconds rest, for 10–20 minutes total) improve cardiovascular health without the long cortisol spike that long cardio brings.
2-3x per week is plenty.

✅ 3. Prioritise recovery
Sleep, stress management, and rest days aren’t “extras”—they’re essential.
Recovery is when your body adapts and gets stronger. Don't skip it.

✅ 4. Eat enough—especially protein
Many women start eating less in frustration, but this only slows your metabolism further.
We’ll dive deeper into protein next week (it’s crucial for women over 40), but for now: start by eating enough to fuel your activity and recovery.

🔁 What worked before won’t work now. But there is something that will.

Midlife is not the end—it’s a transition.
And with the right approach, you can feel stronger, leaner, and more energised than you did in your 30s.

You just need a new strategy. And that’s what I’m here to give you.

If you’re feeling stuck and ready for a smart, supportive approach tailored to your body right now, then let’s chat.

You deserve to feel strong and confident in this chapter—and I can help you get there.

Ruth xo