🏋🏼‍♀️ Should Women Over 40 Give Up Cardio and Just Do Weights?

I had a question sent to me this week that certainly ruffled more than one of my hairy little feathers:

“I saw someone on Instagram saying we should ditch cardio and just lift weights once we hit 40. Is that true?”

If you’ve seen posts like this, you’re not alone, and I get why it’s so ruddy confusing.

So today I want to clear this up for you, because the truth is you don’t have to pick sides.

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🎥 Watch My Short Video

Before you read on, check out this quick video I recorded where I explain why strength training is so important, but why cardio still has a place in your week.

🎙️ Listen to the Full Podcast Episode

Prefer to listen on the go? We went deeper on this topic in the latest episode of The Voice of Fitness Reason podcast.

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Why Strength Training is Getting the Spotlight

For decades, women were told to do endless cardio to “burn calories” and lose weight. The result? Many of us neglected strength training and now we’re playing catch-up.

Here’s why strength training is so powerful for women over 40:

• Builds muscle mass – helping you keep your metabolism firing and making weight management easier.

• Strengthens bones – protecting against osteoporosis as estrogen levels decline.

• Improves posture, balance, and confidence – so you can stay strong and independent as you age.

• Boosts mental health – lifting weights is a game-changer for stress relief, energy, and mood.

A 2023 review of studies found that strength training in menopausal women improved muscle strength, bone density, and overall quality of life (Capel-Alcaraz et al., 2023).

Bottom line: if you’re not already strength training, now is the time to start.

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But Don’t Throw Cardio in the Bin

Here’s where I think some of the internet advice goes too far.

Yes, cardio alone won’t prevent age-related muscle loss. But cardio is still hugely important for your health and it’s not just about weight loss.

Cardio training helps you:

• Keep your heart and lungs healthy

• Improve circulation and blood pressure

• Boost energy and stamina

• Reduce stress and lift your mood

• Lower your risk of heart disease and type 2 diabetes

So rather than “cardio OR weights,” I want you to think: cardio AND weights.

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My Recommended Weekly Formula

You don’t need to spend hours in the gym, you just need a balanced approach that fits your lifestyle. Here’s a simple framework I give my clients:

• 2–3 strength sessions per week (weights, resistance bands, or bodyweight)

• 2–3 cardio sessions per week (brisk walks, cycling, running, dancing — whatever you enjoy)

• Daily movement – steps, light stretching, or even just breaking up long periods of sitting

Recovery is just as important as the workouts, so listen to your body and allow yourself time to rest between workouts.

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Final Thoughts

Strength training is getting all the attention right now, and for good reason as it’s the greatest thing you can do to stay strong, capable, and confident through your 40s. 50s. 60s and beyond, BUT cardio is still your friend. Don’t cut it out completely. Find a mix that you enjoy and that makes you feel good.

Your future self will thank you for both :)

Good luck and of course any questions just COMMENT BELOW!

FRANK

your Personal Trainer / Cardio Dodger