If you’re over 40 and struggling with weight loss, you’ve likely tried several methods to shed those stubborn pounds, including a CrossFit workout for weight loss.
In fact, many women in their 40s, 50s, and 60s wonder if CrossFit, HIIT, or other high-intensity workouts can help them finally achieve their fitness goals. However, if you’re in menopause or perimenopause, the answer isn’t straightforward.
CrossFit can be highly effective for weight loss, but it’s not without risks—especially for women experiencing hormonal changes during menopause.
In this article we’ll talk about what CrossFit is, how it can help with weight loss, the pros and cons of CrossFit and whether it’s the right choice for women over 40.

What Is CrossFit?
CrossFit is a high-intensity workout program that combines elements of strength training, cardio, gymnastics, and Olympic weightlifting.
Its hallmark is the “Workout of the Day” (WOD), which involves constantly varied movements, typically performed at high intensity.
While it can deliver fantastic results for improving strength and cardiovascular fitness, CrossFit’s intensity may not always align with the needs of women navigating the challenges of menopause.
Can CrossFit Help With Weight Loss?
Yes, CrossFit can help with weight loss. Many women find that CrossFit provides a blend of strength training and cardio, which is effective for burning fat and building muscle.
The strength-focused portions of CrossFit are excellent for increasing muscle mass and boosting metabolism, while the cardio elements help to torch calories.
However, it’s not just about calories in and calories out. For women in their 40s and beyond, hormonal shifts, particularly during menopause, can change how your body responds to exercise.
While the CrossFit workout for weight loss can be effective, it also has some drawbacks for women in this age group.

How Effective Is CrossFit for Weight Loss During Menopause?
CrossFit focuses on a mix of strength training and cardio to rebuild muscle and boost your metabolism, which is an effective way of losing weight. By helping you burn more calories throughout the day and build functional strength, it targets those stubborn areas while improving your overall energy and confidence.
CrossFit workouts focus on group dynamics, creating a supportive and motivating environment that helps you stay consistent and achieve weight loss goals.
However, despite its advantages, it may not be the perfect fit for everyone.
The high-intensity workouts are excellent for boosting metabolism and building lean muscle, but they can also be physically demanding, which might not suit women dealing with joint pain, injuries, or a lower fitness baseline.
CrossFit’s structured programming might not always align with individual needs during menopause, like the need for more recovery time or a greater focus on mobility and flexibility.
If you’re considering CrossFit, it’s important to find a gym and coach that understand the unique challenges of menopause, offering modifications and support tailored to your body.
Pairing it with a balanced diet, stress management, and other forms of exercise like yoga or walking might provide a more sustainable and well-rounded approach to weight loss and fitness.
Is CrossFit Safe For Women Over 40?
While CrossFit is safe for some women over 50, it’s essential to adapt the program to meet your body’s needs. As CrossFit typically involves complex movements, these moves can be challenging for women with joint issues or lower bone density—both common concerns during and after menopause.
The good news is that CrossFit is scalable, meaning you can adjust the workouts to your fitness level. However, it’s easy to get caught up in the group energy and push yourself too hard.
Overdoing it can lead to injuries, such as shoulder, back, or knee strains, which are more common as we age.
CrossFit Pros and Cons for Women in Menopause
Pros Of Crossfit For Weight Loss In Menopause
Strength Training Focus
A major benefit of CrossFit is its emphasis on strength training, which is so important for women looking to lose weight in menopause. Many classes include movements like heavy back squats, Bulgarian split squats, or other heavy weightlifting exercises with low repetitions.
Specialists, such as Dr. Stacy Sims, suggest that low rep ranges, around 3 to 6 repetitions, could be the most beneficial during menopause. This approach helps build muscle, which not only aids in weight loss but also counteracts the natural muscle loss that comes with aging.
However, it’s important to note that lifting very heavy weights safely in these low rep ranges requires experience, which is why CrossFit classes often opt for slightly higher repetitions.
High-Calorie Burn
The combination of cardio and weightlifting in CrossFit results in significant calorie expenditure, making it an excellent choice for those looking to lose weight. The intensity of the workouts pushes your body to burn calories both during the session and after, thanks to the afterburn effect of strength training.
Community Support
One of the aspects our clients comment on the most about fitness classes like CrossFit are there strong sense of community. CrossFit gyms tend to foster a supportive, motivating environment that makes working out more enjoyable.
This support can keep you consistent with your fitness routine, which is crucial for long-term success. At Trinity Transformation, we understand is why community support is a huge part of our Trinity Transformation Programme, as it really can be the deal breaker between giving up and going all in.

Cons Of CrossFit For Weight Loss In Menopause:
Risk of Overtraining
CrossFit’s high intensity can lead to overtraining, resulting in elevated cortisol levels and increased injury risk, especially as the body changes with age. If the goal is to get toned and stay healthy, doing more functional strength training without the risk of overtraining can lead to better results.
There are far safer and more efficient methods to achieve muscle tone and fat loss without the risk of cortisol spikes and injuries.
Complex Movements
Gymnastic moves and Olympic lifts require good technique and flexibility, which can be more challenging for women over 40. It’s common for there to be a muscular imbalance when performing some of the moves in CrossFit which is increases the chances of injury.
Cortisol & Fat Retention
High-intensity workouts like CrossFit can spike cortisol levels, the stress hormone. This is particularly concerning for women in menopause, as elevated cortisol can promote fat storage, particularly around the belly, and make it harder to lose weight.
If your cortisol levels remain high from frequent, intense CrossFit sessions, it might actually work against your weight loss goals. The risk is that, instead of burning fat, your body may enter a state of stress, leading to increased fat retention, particularly around the midsection.
Exhaustion & Burnout
If you’re already stressed from juggling work, family, and life changes, the high-intensity nature of CrossFit might leave you feeling more exhausted than energized.
What Our Coaches Think

“Unless you’re someone who can really take a step back and adapt every session to be more gentle, to not spike cortisol too high and not trigger that weight gain triangle and really make it more strength based, you’re going to be stressing the body far too much. We’ve talked about cortisol being a big problem, you have to regulate it. I was exhausted every day after doing CrossFit and I’m 35. My body really hurt. My knees ached.”
– Rob, Trinity Coach
Does CrossFit Help You Lose Belly Fat?
The short answer is yes, but with a caveat. CrossFit workouts can help you lose belly fat as part of an overall fat loss process. However, spot-reducing fat from one area of the body, such as the belly, isn’t possible.
The cortisol response from high-intensity workouts could also make losing belly fat harder. This is why it’s so important for stress levels to be managed.
If your primary goal is to lose weight, feel amazing in your clothes, and regain your confidence, CrossFit may not be the most efficient or safest approach during menopause.
While CrossFit can help with weight loss, the high intensity and risk of injury may not be the best fit for women in their 40s, 50s, and 60s.

What To Do Instead Of CrossFit For Women Over 40
For women in perimenopause, balancing strength training with low-intensity cardio like walking, swimming, gentle running or cycling can offer much better results than the extreme demands of CrossFit.
A workout plan that includes strength training for muscle maintenance and light cardio for heart health can reduce the risk of weight gain and injury.
The way our coaches suggest looking at it is by using cardio as the “sprinkles on top of the cake” rather than the main focus, which can be much more effective.
Women over 40 can still get toned and lose weight by lifting weights without needing to compete with the intensity of a CrossFit workout. Consider low-impact strength training and regular movement, like walking or cycling.
These low impact exercises can ensure that both strength and cardiovascular health are maintained without overstressing the body.
Here’s an example LIST workout:
- Bodyweight Squats – 3 sets of 12 reps
- Dumbbell Chest Press – 3 sets of 10 reps
- Bent-Over Dumbbell Rows – 3 sets of 12 reps
- Plank Hold – 3 sets of 30 seconds
- Low-Impact Step-Ups – 3 sets of 10 reps per leg
This type of workout is safe for women over 40, easy on the joints, and highly effective for weight loss when combined with the right nutrition plan.
How Trinity Transformation Can Help
At Trinity Transformation, we believe in providing fitness solutions that truly work for women in their 40s, 50s, and 60s—especially when high-intensity programs like CrossFit may not be the best fit.
Our Fit Over 40 program is tailored to address the hormonal and physical changes women experience during menopause. It focuses on safer, more effective methods like Low Impact Strength Training (LIST).
Instead of risking injury or exhaustion with extreme workouts, we help you build lean muscle, boost metabolism, and achieve lasting weight loss results without overloading your body.
With personalized support and expert guidance, you’ll feel stronger, lose belly fat, and gain confidence—all while avoiding the pitfalls of programs like CrossFit that may cause more harm than good.

Get Support with Your Weight Loss Goals
If you are ready to try something new, fit to your bodies unique needs, our Fit Over 40 Programme could be the answer. We specialize in helping women in their 40s, 50s, and 60s lose weight, gain confidence, and feel incredible in their clothes.
- Download our free guide here: Free Guide
- Sign up for our free training here: Free Training
- Learn more about our Fit Over 40 Programme here: Fit Over 40 Programme
CrossFit FAQS
No, Hyrox and CrossFit are different; Hyrox focuses on endurance with set running and functional workout stations, while CrossFit combines varied, high-intensity functional movements.
Is CrossFit a Cult?
No, whilst it’s not specifically a “cult”, it does have a strong, passionate community, which can sometimes feel very intense and close-knit to outsiders which can make it feel cult-like.
Does CrossFit Build Muscle?
Yes, CrossFit can build muscle through its focus on strength training, functional movements, and varied resistance exercises.