Is high intensity exercise really the best way to lose weight? Here’s why HIIT doesn’t work for women over forty.
A lot of women we’ve worked with in their forties and fifties have tried HIIT (High Intensity Interval Training) as a way to lose weight and tone up and wonder why HIIT doesn’t work for them.
However, something we see time and time again is women doing intense cardio sessions every week to lose weight. They’re working really hard, but seeing no results in the mirror, and this can be REALLY frustrating.
These women are often doing exercises classes or fitness DVDs most days.
They’re sweating buckets, but then stepping on the scales and seeing zero movement! Plus, all the jumping around often leads to sore knees, hips and backs… which can lead to long term injury.
And it can be incredibly frustrating when you’re putting in all that effort, but not seeing any results in the mirror.
The reason this happens is simple; HIIT is NOT the ideal way to drop a dress size when you’re over forty.
Trinity Transformation Coaching has helped women over 40 take control with exercises that work for them.
This article will explain why HIIT doesn’t work for women over 40 and what you should do instead to feel and look your best.
What is HIIT?
High intensity interval training is a period of high intensity exercises, broken up by periods of lower intensity exercise. Examples of mainstream versions of HIIT include body pump, spin classes and Joe Wicks workouts.
These methods can work really well for the right person. However, in our experience, HIIT doesn’t work very well for women in their 40s and 50s who want to lose weight.
We’re not saying it never ever works for women in their 40s or 50s. There are cases where it can work… but it’s not the easiest way to lose weight. It can actually lead to very poor results for the majority of women we work with.
In fact, we actually tried more HIIT training with clients in our programs about five years ago.
However, the results people saw were worse! They actually saw less weight loss and more injuries.
4 Reasons Why HIIT Doesn’t Work For Women Over 40
HIIT isn’t good for women over 40 because of the spikes in cortisol levels that can block weight loss. With women’s bodies changing with age, and not just due to menopause, the way the body deals with stress changes. This has a knock on effect elsewhere.
IHIIT workouts are designed to push you to your max, alternating between bursts of intense effort and short periods of rest. While this can be effective for younger individuals, it’s not always ideal for women over 40.
1. Risk of Burnout
The fast-paced, intense nature of HIIT can lead to burnout, especially if your energy levels are already low due to menopause symptoms like poor sleep, fatigue, or mood swings. Instead of feeling energized, you might find yourself feeling more exhausted after your workouts.
2. Increased Stress on Joints
HIIT involves a lot of jumping, sprinting, and other high-impact movements. For women over 40 who may already experience joint pain or menopause-related symptoms like aching hips, these exercises can exacerbate discomfort. The added stress on knees, hips, and ankles can lead to injury, making it hard to stick with a fitness routine.
3. Hormonal Changes Make Recovery Harder
Hormonal fluctuations during menopause affect how your body handles stress and recovers from intense exercise. HIIT raises cortisol (the stress hormone) levels, which can interfere with recovery and fat loss. High cortisol can lead to increased fat storage, particularly around the belly, and can also worsen sleep and recovery time.
4. Longer Recovery Times
As we age, our bodies take longer to recover from intense workouts. HIIT workouts are designed to push your body to the limit, which may leave you feeling drained for days, making it harder to maintain a consistent workout routine.
If you’re going through menopause, this effect will be even more significant.
What To Do Instead of HIIT Over 40
You need to be doing exercises that are controlled and kind to your joints. Do something that’s appropriate for your weight, and that isn’t a total slog, so you actually enjoy it and can stay consistent!
At the end of the day, we recommend you do the right type of exercise for you.
HIIT doesn’t work, and high-impact cardio, like running, puts a lot of stress on the body and your joints. This is fine if your life is very relaxed and easy. However, after turning forty, it’s very important to keep stress levels under control if you want to lose weight.
Therefore it’s better to focus on an exercise style which will still get good results, but that does it without spiking stress hormone levels too high.
1. Focus on Low-Impact Strength Training
So, what should women over 40 focus on instead of HIIT? The answer lies in strength training. As we age, we naturally lose muscle mass, which can lead to a slower metabolism and increased body fat. Strength training helps combat these changes, keeps joints healthy, and promotes sustainable weight loss. Here’s how to do it effectively:
Kettlebell Workouts
Kettlebell workouts are a great way to build both strength and cardiovascular endurance. Moves like kettlebell swings, deadlifts, and goblet squats help you gain strength while also improving your balance and coordination.
Resistance Training
Using resistance bands, dumbbells, or weight machines allows you to target specific muscle groups and gradually build strength. Focus on exercises like squats, lunges, and rows, which not only strengthen your muscles but also support your joints.
Bodyweight Exercises
Even if you don’t have access to a gym, bodyweight exercises like push-ups, planks, and squats are highly effective. These exercises work multiple muscle groups and improve overall stability, reducing the risk of injury.
2. Get Your Steps In
Walking is a low-impact exercise that’s easy on the joints but that still offers so many health benefits. Whether it’s a brisk 30-minute walk or a longer weekend hike, walking helps to burn calories, improve mood, and reduce stress.
How to start walking more:
Schedule Walking Breaks: Take short walking breaks throughout your workday to get up, move, and clear your mind.
Take a Morning Walk: Start your day with a 20-30 minute walk to boost energy and metabolism.
Walk After Meals: A 10-minute walk after lunch or dinner can help with digestion and blood sugar regulation.
Park Further Away: Park at the far end of the car park or get off the bus one stop early to add extra steps.
Use a Step Counter: Aim for 8,000-10,000 steps per day and track your progress using a pedometer or fitness app.
3. Reduce Your Stress
Chronic stress increases cortisol, leading to weight gain, especially around the midsection. To combat this, incorporate stress-reducing activities like mindfulness, deep breathing exercises, and meditation into your routine. Practices like yoga or even just 10 minutes of quiet reflection can help lower cortisol levels and improve your overall well-being.
Some ways to reduce stress are:
Mindfulness Meditation: Set aside 10 minutes a day to practice mindfulness or guided meditation to calm the mind.
Deep Breathing: Practice 5-10 minutes of deep breathing exercises, focusing on slow, steady breaths to reduce tension and lower cortisol.
Yoga or Stretching: Do a short yoga or stretching routine in the morning or evening to relax both your body and mind.
Take a Nature Walk: Walking in nature or green spaces can reduce stress levels and improve mood
Journaling: Spend a few minutes each day journaling about your thoughts or things you’re grateful for to help clear your mind.
Final Thoughts: Are HIIT Workouts Good For Women Over 40?
In short, HIIT workouts may not be the best choice for women over 40, especially those dealing with joint pain, hormonal changes, or slow recovery times. While HIIT is effective for some, it often leads to burnout and increased stress for women going through menopause.
Instead, focus on strength training, which helps maintain muscle mass, support joint health, and promotes sustainable weight loss. Low-impact activities like walking, yoga, and swimming are also great alternatives that support overall well-being without putting undue stress on the body.
How Trinity Can Help You Create The Perfect Weight Loss Plan
At Trinity Transformation, we understand the unique challenges women over 40 face with weight loss and fitness, especially during menopause.
Our Fit Over 40 Programme includes:
- Tailored exercise plans that focus on Low Impact Strength Training (LIST) to help you build lean muscle, increase your metabolism, and shed fat in a way that works with your changing body.
- Personalized nutrition advice to help you eat smarter, create a healthy calorie deficit, and nourish your body without starving yourself or following restrictive diets.
- 1:1 coaching and support to keep you motivated, accountable, and on track to reach your goals. You’ll never feel like you’re doing this alone!
Stop wasting time on workouts that don’t work and let us help you create a plan that actually suits the needs of your body.