If you’ve ever found yourself thinking, “Cardio used to work in my 20s and 30s, but now it just leaves me exhausted and stuck” — you’re not imagining it.
This is one of the most common questions we get from women in their 40s and beyond: where does cardio fit in now?
The short answer: cardio is not “bad.” It just needs to look a little different in perimenopause and beyond. Here’s why ⬇️
Why Cardio Feels Different Now
As estrogen declines during perimenopause, it impacts everything from how we burn energy to how we handle stress. Estrogen plays a protective role in metabolism and improves insulin sensitivity. Without as much of it, our bodies become less efficient at managing blood sugar and more vulnerable to the effects of stress.
Enter cortisol—the stress hormone. Normally, cortisol rises during exercise to mobilise energy, then drops once the workout is over. But with long, draining cardio (especially paired with under-eating, poor recovery, or high life stress), cortisol can stay elevated for hours.
That matters because chronically high cortisol can:
- Drive abdominal fat storage (particularly visceral fat).
- Reduce insulin sensitivity, making cravings harder to manage.
- Break down muscle tissue, slowing metabolism.
- Mess with sleep and mood, creating that “wired but tired” cycle.
So the same workouts that helped you “burn fat” in your 20s may now feel draining, frustrating, and ineffective in your 40s.
Why Long, Draining Cardio Isn’t the Answer
Many women have been taught that cardio is the best way to manage weight—and that strength training makes you bulky (👎 myth officially debunked). The truth? Endless spin classes, long runs, or 60-minute HIIT sessions can actually work against your goals now.
When your body already sees daily life, fluctuating hormones, and busy schedules as stressors, piling on extra cardio stress can tip you into exhaustion, poor recovery, and stubborn weight gain.
But don’t worry—this doesn’t mean you need to ditch cardio completely. You just need to be smarter about how you do it.
What Works Better After 40
Think of your training as energy, not exhaustion. Here’s how to reframe cardio to work with your changing biology:
✨ Strength Training (2–3 sessions a week)
The foundation. Builds lean muscle, boosts metabolism, and helps regulate hormones.
✨ Daily Movement (NEAT)
Housework, gardening, walking the dog—it all adds up and often contributes more energy burn than a formal workout.
✨ Moderate Cardio (20–30 minutes most days)
Brisk walks, bike rides, or swims. Shorter bouts (like 10 min “exercise snacks” throughout the day) can actually be more effective than one long slog.
✨ Short Interval Training (1–2 sessions a week, max)
Only once you have the above elements under control and sitting consistently in your routine, you can add controlled bursts of intensity with full recovery. Think 20–30 seconds of effort, 60–90 seconds of rest. Total session length? No more than 15–25 minutes. These should energise, not exhaust.
The sweet spot is either easy or hard—not living in that long, moderate “grey zone” that keeps cortisol up.
A Practical Weekly Framework
Here’s an example to work from:
- Daily movement (NEAT): walking, housework, stairs, gardening.
- 2–3 strength sessions: progressive, structured training.
- 20–30 mins moderate cardio most days: broken into smaller chunks if needed.
- 1-2 short interval session/week (optional): max total 15–20 minutes (even 5 mins is great!) with lots of rest.
The Takeaway
Cardio is still your friend after 40—it just needs new boundaries. The goal isn’t to hammer your body into the ground, but to use cardio as a tool to support hormones, energy, mood, and metabolism.
When paired with strength training, recovery, and daily movement, cardio can help you feel energised, sleep better, and finally shift stubborn weight.
Want to dive deeper into how to structure your workouts and hear real-life examples? 🎧 Tune into this week’s episode of our podcast:
👉 Soul Sister Health Talks on Apple
💪 Ready to move your body in a way that works with your hormones (not against them)? Grab our FREE 7-Day Workout Series for Women 40+: Access it here
And if you’re ready for a clear plan that ties everything together, join us inside THRIVE—our group coaching program designed to help women in perimenopause reclaim energy, boost metabolism, and shift stubborn weight. DM us on Instagram @soulsisterhealth or email us at hello@soulsisterhealth.com.au 💕
✨ Science-backed reads if you love the “why”:
