If you’re in your 40s or 50s and finding it harder to lose weight during menopause, you’re not alone. Many women experience frustration when their usual workout routines (running, HIIT, spinning, cardio) no longer seem to yield results.
The good news? There is a solution.
Strength training in menopause can help you lose weight, tone up, and feel amazing in as little as 12 weeks.
In this post, we’ll explore the best and worst exercises for menopause weight loss… and show you how to tailor your fitness routine to quickly tone up and feel incredible in all your clothes!
Why Exercise Feels Different After 40
Through our Fit Over 40 program, we’ve worked with so many women in their 40s and 50s who felt stuck because they didn’t know what type of workouts would work for them.
They were trying all the things that worked in their 20s and 30s—HIIT workouts, spinning, gym classes, dog walking, jogging, swimming. But after a long week of exercising, they would step on the scales and see zero movement (or even gain weight!)
When you’re not seeing results, it’s hard to stay motivated, and many women give up.
This leaves them feeling stuck, unable to get their weight under control, choosing clothes to cover up problem areas instead of wearing what they like, and dreading shopping for new clothes because nothing fits quite right anymore.
Some even worry that this is just part of the “aging” process they’ll have to accept.
But it doesn’t have to be this way.
How Menopause Affects Your Workouts
The reason these old methods stop working is simple: women’s bodies and hormones change as they approach menopause. These changes make it easier to gain weight (especially around the middle) and harder to lose it again using the traditional methods.
Here’s what happens:
- Hormonal Shifts: Estrogen and progesterone levels drop, leading to a range of symptoms—hot flushes, night sweats, brain fog, and joint pain. These hormonal changes also slow your metabolism and cause your body to store fat more easily, particularly around the waist.
- Muscle Loss: As we age, we naturally lose muscle mass. Without enough muscle, your metabolism slows down, making it harder to burn calories. Muscle also helps process carbs and sugars, so less muscle means more fat storage.
- Increased Stress Sensitivity: During menopause, your body becomes more sensitive to the stress hormone cortisol. Elevated cortisol levels can cause weight gain, particularly around the middle, by triggering leptin resistance (increased cravings), insulin resistance (storing more belly fat), and thyroid deregulation (slowing metabolism).
To combat these changes, it’s crucial to choose the right type of exercise—one designed specifically for women in menopause and perimenopause.
This is what our Fit Over 40 program will teach you, you can quickly and easily get the scales moving, drop a couple of dress sizes, and feel incredible in as little as 12 weeks!
The Worst Exercises for Menopause Weight Loss
Let’s start by looking at what doesn’t work. These types of exercise can overload your joints, increase stress levels, and fail to preserve muscle mass—three things you want to avoid during menopause.
1. HIIT (High-Intensity Interval Training)
While HIIT workouts are popular for fat loss, they can over-stress the body, especially during menopause. The high-intensity nature of these exercises can increase cortisol levels (the stress hormone), triggering what we call the Weight Gain Triangle: leptin resistance, insulin resistance, and thyroid deregulation.
HIIT is also high-impact, which puts strain on your joints. During menopause, joint pain and inflammation are common, and HIIT can exacerbate these issues, increasing the risk of injury.
Think; Joe Wicks, Body Pump and Insanity. Whilst these are all great routines in your 20s and 30s, these types of exercise routines can put unnecessary stress on your body once you reach your 40’s.
2. Spinning
Whether it’s a gym class or Peloton session, spinning is mostly cardio-focused. It primarily works your quads and calves, leaving the rest of your body—legs, bum, arms, and core—untouched. Spinning doesn’t help build much muscle, meaning you’ll struggle to maintain strength and tone.
Also, being hunched over a bike for long periods can aggravate any existing joint or back pain.
3. Running
Running is high-impact and high-intensity, especially if you’re carrying extra weight. This can lead to the Weight Gain Triangle we mentioned earlier, as well as muscle loss. Relying solely on running can result in what we call a “cardio bod”—a saggy, flabby body with little muscle tone.
Running also places up to 7 times your body weight through your knees, which can be damaging if you’re already experiencing joint pain.
Why Strength Training In Menopause Is Your Secret Weapon
So, what should you be doing instead? Low-impact strength training (LIST) is by far the most effective exercise for women over 40. Here’s why it works:
1. Keeps Cortisol Low
Strength training keeps your cortisol levels in check, unlike high-intensity cardio, which spikes them. By keeping stress on the body low, you create the perfect environment for weight loss.
2. Builds Muscle & Boosts Metabolism
Strength training helps you build muscle, which in turn boosts your metabolism. More muscle means your body burns more calories at rest, making it easier to lose weight. Our clients often lose 1-2 dress sizes in 12 weeks simply by adding strength training to their routine.
3. Improves Bone Density
As we age, bone density decreases, increasing the risk of osteoporosis. Strength training is one of the best ways to improve bone density, reducing the likelihood of fractures and helping you stay strong and healthy.
4. Gentle on Joints
Low-impact strength training avoids the stress that high-impact cardio places on your joints. Exercises like squats, deadlifts, and lunges can be done in a slow, controlled way, meaning you get all the benefits of strength training without the injury risk.
The Best Strength Training For Women In Menopause
Low-Impact Strength Training (LIST): LIST is ideal for women during menopause because it’s gentle on the joints while still providing maximum fat-burning benefits. These exercises involve lifting relatively heavy weights in a slow, controlled manner.
How to do it: Aim to train 3-4 times per week, focusing on exercises like:
- Resistance Band Workouts: These are perfect for adding variety without putting too much strain on your joints. Resistance bands help build strength in a controlled, low-impact way, making them ideal for women experiencing joint pain or stiffness during menopause.
- Bodyweight Exercises: Bodyweight exercises like push-ups, lunges, planks and step-ups are great for improving muscle tone without the need for equipment. They’re also highly adaptable, making them perfect for home workouts if you’re short on time.
- Kettle Bell Workouts: Use a unique, cannonball-shaped weight with a handle, utilizing full body movements to build strength, power, and endurance. Exercises like squats, swings, lunges and deadlifts engage multiple muscles, improving core stability and building strength. Kettlebell training suits all fitness levels, offering a versatile, full-body workout in one session.
Incorporating 3-4 strength training sessions a week is all it takes to start transforming your body. Alongside strength training, you can add walking, yoga, pilates or swimming for variety, but strength training should be the foundation of your workout routine.
What’s Next?
At Fit Over 40, we’ve helped thousands of women in their 40s, 50s, and beyond lose weight and feel incredible. The key is finding the right exercise approach that works with your body, not against it. Our clients typically drop 1-2 dress sizes in just 12 weeks using low-impact strength training and personalized nutrition plans.
Ready to take control of your weight and feel great in your clothes again?
- Download our free guide: Menopause Weight Loss Guide
- Sign up for free training: Free Menopause Training
- Join our Fit Over 40 Program: Learn More Here
By shifting your focus to strength training, you can get your weight under control, tone up, and feel amazing in your clothes again. Whether you’re new to exercise or looking for a fresh approach, strength training is the key to success during menopause.