Why Lifting Heavy Matters in Menopause

fitness over 40 heavy training menopause no zone 2 cardio strength training May 22, 2025

Let’s have a quick chat about something I wish more women were told before hitting peri- or post-menopause:

Cardio isn’t the answer anymore.

Now, I’m not saying ditch walking (it’s great!), but if you're still doing lots of long, steady cardio (walking/running/biking) and not lifting weights… it might be why you’re feeling stuck. Maybe you’re feeling softer, more tired, and your body just doesn’t respond the way it used to—even though you're “doing all the right things.”

Sound familiar? You’re not broken. Your strategy is.

So what should we be doing instead?

Dr. Stacy Sims (who literally studies what works best for women in menopause) is super clear on this:

🧠 As hormones shift, we lose muscle and strength faster.
That’s just biology. But it doesn’t mean we can’t do anything about it.

In fact, it means we should be doing the right kind of training:
Heavier, shorter, and more focused.

What this looks like in real life:

✅ 2–3 full-body strength sessions per week
✅ Focus on lifting heavier weights for fewer reps (yes—you can!)
✅ Rest between sets (your nervous system will thank you)
✅ Add in 1-2 short, sharp HIIT session if you want to challenge your fitness

This style of training supports your muscles, bones, and metabolism.
It’s not about burning calories—it’s about building a body that works now and in the future.

But wait… won’t lifting heavy make me bulky?

Nope. That’s a myth that seriously needs to go!

As we age, it actually gets harder to build muscle—and it’s muscle that gives you shape, strength, and energy. Lifting weights helps preserve what you’ve got and build what you’ve lost. It’s your secret weapon for body composition, mood, and longevity.

What if I’ve never lifted weights before?

That’s okay! You don’t have to be a gym junkie. Start where you are.

Lifting heavy doesn’t mean throwing around massive barbells. It means lifting something challenging for you with good form, and progressively building on that. For some, that’s bodyweight or dumbbells. For others, it might be barbells or kettlebells.

Bottom line?

If you’re in menopause and still doing the same cardio or circuit-style training from your 30s… and wondering why it’s not working anymore—this is why.

Your hormones have changed.
Your body’s needs have changed.
Your training should change too.

Lifting heavy is how we age strong. And honestly? It feels really, really good!!

If this has you thinking “Ahhh, this is what I’ve been missing,” I’d love to help.
You don’t have to figure it out alone—just contact me and let’s chat.