Women Over 35: Why Cardio Isn’t Working Anymore (And What to Do Instead)

You’re not broken. You’re just not 22—and that’s actually a good thing.

If you’ve been pounding the pavement (or the Peloton) five days a week and still can’t lose the weight, you might be wondering:

“Am I doing something wrong… or is my body just broken?”

Let me stop you right there.
 

You’re not broken. You’re just over 35.

And your metabolism? It’s not responding to hours of cardio the way it used to—and there’s a perfectly good reason for that. Actually, several.

Let’s talk about what’s really going on with your body, why cardio might be making things worse (yep, I said it), and what to do instead to finally feel strong, energized, and lean again.

🚴‍♀️ Why Cardio Used to Work… and Doesn’t Now

Back in your 20s, you could throw on some sneakers, jog for 30 minutes, and suddenly your pants fit better.

That was thanks to a faster metabolism, better insulin sensitivity, and a body that hadn’t yet been through decades of stress, hormonal shifts, sleep deprivation, or perimenopause.

Now? Cardio isn’t burning fat—it’s often burning out your hormones.

Here’s why cardio stops working after 35:

⚠️ 1. Your Hormones Are Changing (Even If You’re Not “In Menopause” Yet)

Estrogen and progesterone begin fluctuating in your mid-30s—and those hormones play a huge role in how your body responds to stress, stores fat, and builds muscle.

Long cardio sessions raise cortisol, your primary stress hormone.
 

And when progesterone is already dropping, too much cortisol can leave you feeling:

• Bloated
• Puffy
• Tired but wired
• Hungrier than ever
• Stuck in fat-storing mode

⚠️ 2. Cardio Doesn’t Build Muscle (And Muscle Is Your Metabolic Secret Weapon)

You start losing muscle after age 30—and that muscle is what keeps your metabolism running like a furnace.

Cardio might burn some calories in the moment, but it doesn’t help you build or maintain the muscle mass you need to burn fat long-term.

No muscle = slower metabolism = harder to lose weight, even with a “perfect” diet.

⚠️ 3. Chronic Cardio = Blood Sugar Chaos

Too much cardio without recovery can tank your blood sugar, especially if you’re already dealing with insulin resistance (even the subtle kind no one has diagnosed yet).

That post-workout shaky, ravenous, “I need carbs immediately or I’ll scream” feeling?
 

That’s your body saying: “This isn’t working.”

⚠️ 4. Your Nervous System Is Fried

If you’re already living in a constant state of stress (hello, work/kids/life), intense cardio only adds fuel to the fire.

Instead of getting the endorphin high, you’re left with inflammation, fatigue, poor sleep, and zero results.

✅ So… What Actually Works After 35?

You don’t need to do more. You need to do smarter.
 

Here’s the ideal metabolic-supportive movement plan for women in their late 30s, 40s, and beyond:

1. Strength Training (3x/week)

Lifting weights builds muscle, balances hormones, and improves insulin sensitivity.
 

And no—you won’t “bulk up.” You’ll finally feel lean, strong, and steady.

2. Steady-State Movement (2x/week)

Walking, light biking, hiking—anything that keeps your heart rate in a gentle fat-burning zone without spiking cortisol.

Bonus: walking after meals helps lower blood sugar naturally.

3. Short, Smart HIIT (1x/week)

If your stress levels and sleep are solid, add one day of high-intensity intervals. Keep it short (15–20 minutes) and make sure it feels energizing, not depleting.

4. Recovery Time

Rest is not lazy—it’s required. Your metabolism needs space to rebuild.

💡 But What About Weight Loss?

Here’s the secret: weight loss happens when your hormones and metabolism are functioning properly—not when you burn more calories than you eat.

When you shift to supporting your metabolism, you’ll notice:

• Easier fat loss
• More stable energy
• Better sleep
• Fewer cravings
• A body that actually responds to your efforts

Take it from K.D.:

Or M.A. who has only been inside my hormone balancing coaching program for 1 month! 

🎯 Ready to Stop Wasting Time on Workouts That Don’t Work?

If you're ready to ditch the “burn more, eat less” hamster wheel and finally heal your metabolism from the inside out, I've got you.

Inside my Reclaim Your Metabolism® program, we’ll walk you through:

• A science-backed movement plan (customized for your hormones)
• How to eat to support metabolism + blood sugar
• What labs to run (and what they actually mean)
• How to balance stress, sleep, and muscle-building for real, lasting results

✨ Join here and reclaim your energy, your body, and your peace.

Rooting for you, 

Katie