Why Cardio Can Backfire in Menopause(and what your body actually needs now)

Victoria L. - Holistic Midlife Strategist
1 day ago
2 min read

When the Workouts Stopped Working

I used to think the answer to weight gain was simple: work out harder, longer, faster.

So when the belly weight showed up in my 40s, I doubled down—more cardio, more sweat sessions, more pushing.

But instead of losing weight, I got more exhausted, more inflamed, and more frustrated. Some days I felt like my workouts were breaking me down instead of building me up.

If this sounds like you, here’s the truth: it’s not that you’re lazy. It’s that your body has changed.

Why Cardio Alone Doesn’t Work in Menopause

Hormonal shifts in perimenopause and menopause change how your body responds to exercise. Here’s what’s happening:

Cortisol overload → Long, intense cardio spikes stress hormones, which increase belly fat.
Muscle loss → Without strength training, you lose lean muscle faster, lowering your metabolism.
Joint stress → High-impact cardio can worsen aches, pains, and injuries in midlife.
Energy drain → Instead of boosting you, too much cardio leaves you feeling exhausted and inflamed.

So it’s not you—it’s the workout.

My “Less But Smarter” Shift

After years of chasing results that never came, I finally shifted from “more” to “smarter.”

I swapped endless cardio sessions for short strength training, yoga flows, and gentle movement that supported my body instead of punishing it. And you know what? My energy came back, my mood stabilized, and my body finally started responding.

That shift inspired me to create Movement for Menopause—workouts designed specifically for midlife women.

How to Move Smarter in Menopause

Here are 3 ways to start right now:

Strength first → Aim for 2–3 short strength sessions each week to build muscle and support metabolism.
Gentle cardio → Walking, hiking, or light cycling keeps your heart healthy without spiking cortisol.
Stretch + restore → Yoga and mobility work support joints, balance, and nervous system health.

You don’t need hours at the gym—you need 10–20 minutes of the right kind of movement.

Movement Is Medicine

In menopause, exercise isn’t about punishment—it’s about empowerment. The right movement heals your hormones, restores your energy, and helps you feel confident in your skin again.