As women approach 40, metabolism tends to slow down, hormones levels begin to fluctuate, and none of our previous methods for weight loss or maintenance seem to be effective anymore. However, with the right exercise program (in combination with proper nutrition and self-care), it’s possible to conquer menopausal weight gain and restore your energy, strength, and confidence.
So what IS the ultimate exercise program for women over 40? The secret sauce incorporates strength training working up to heavy weights, cardio that feels good to your body, as well as flexibility training. This well-rounded program with the emphasis being on strength training, works best to boost metabolism and lose stubborn belly fat. Let’s explore how we put these components together.
Strength Training: The Metabolism Booster
The quickest and most effective way to conquer weight gain during menopause is by building muscle through a strength training routine. Muscle burns more calories than fat even during sleep and periods of rest. Therefore, the more muscle we have in our body, the higher our metabolism, Muscle mass decreases naturally during menopause and the aging process so it’s especially important to stay on top of it as we reach this stage in life.
Sample Strength Training Routine:
Squats (3 sets of 10-15 reps)
Deadlifts (3 sets of 10-15 reps)
Dumbbell Press (3 sets of 10-15 reps)
Bent-over Rows (3 sets of 10-15 reps)
Planks (3 sets, hold for 30 seconds to 1 minute)
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Aim for two to three strength training sessions per week. Space them out to give yourself a break in between. For example, you can follow a Monday, Wednesday, Friday routine or whatever day(s) work best with your schedule. Remember to focus on compound movements that work multiple muscle groups for the most efficient fat-burning benefits.
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Core Workouts: Great for Stability and Balance
Core workouts are another example of strength training and although spot reduction isn’t possible, core focused workouts will help strengthen and tone that frustrating midsection so many women struggle with during menopause. Strengthening and toning the ab muscles will improve posture and help reduce the appearance of belly fat as long as it’s combined with the other fat loss strategies we talk about here. An added benefit is that a strong core sets you up for better stability and balance as you age.
Sample Core Routine:
Bicycle Crunches (3 sets of 20 reps)
Russian Twists (3 sets of 20 twists per side)
Leg Raises (3 sets of 15 reps)
Mountain Climbers (3 sets of 30 seconds)
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Incorporate core exercises into your strength training routine 2-3 a couple times a week for the best results. You can add them to the end of the workout above if you have time for it or you can do this as a separate workout. Be consistent and do what fits into your schedule so you are able to maintain a weekly routine.
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Cardio: Heart Healthy
Cardio exercise is beneficial for overall endurance as well as heart health, but it’s important to find the right cardio exercise for your body. If your cortisol levels are high, HIIT or high intensity interval training may not be the right option for you during menopause. Too much cardio that is too intense actually raises cortisol levels. My best advice is to listen to your body. Experiment with different intensity levels as well as different forms of cardio. Try things like walking, jogging, cycling, swimming, and HIIT to see what is most effective for you.
Sample Cardio Routine:
20-30 minutes of brisk walking 2-3 times per week is a good goal to begin with. This can be done before your strength training as a warmup or after your strength training as a cool down. It could also be done on the opposite days you do strength training.
For example, walk on Tuesdays and Thursdays if you are strength training on Monday, Wednesday, and Fridays. Once you work your way up to 20-30 minutes you can increase difficulty by adding in intervals. For example, you could walk at a faster pace for 1 minute then slow it down for 2 minutes. Keep repeating and challenging yourself with increasingly challenging intervals or by walking for a longer period of time.
Of course, you could swap out walking with jogging, cycling, swimming, or any other cardio you wish to participate in.
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Incorporate cardio 2-3 times per week. Start small and build. You are on your own schedule so check in with your body and do what works for you. This practice will boost calorie burn, endurance, and cardiovascular health. It can also improve insulin sensitivity, which reduces the likelihood of weight gain. It’s a win/win!
Flexibility and Stress Reduction: Yoga or Pilates
Managing stress is key during menopause, as elevated cortisol levels can contribute to weight gain, especially around the mid-section. Yoga or Pilates not only enhances flexibility and balance, but it also helps reduce stress, improve sleep, and maintain mental clarity—all crucial factors in managing weight gain and overall wellness.
Sample Yoga Flow:
Cat-Cow Stretch (10 reps)
Downward Dog (hold for 30 seconds)
Warrior II Pose (hold for 30 seconds on each side)
Seated Forward Fold (hold for 1 minute)
Child’s Pose (hold for 1 minute)
Repeat if you have the time or need more stretching in a certain area.
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Practice yoga or Pilates at least once a week but twice is ideal to improve flexibility, reduce tension, and support overall well-being. The example above is a great way to take a few minutes to unwind before bed on stressful days. I like to incorporate my stretching after my strength training sessions or on Saturdays if my body needs a longer session to melt away tension when my muscles are particularly tight.
If you are interested in working with me on the ultimate workout routine designed just for you, check out all the programs I have to offer here.
Daily Movement: Keep Active
Structured workouts are great, however, staying active throughout the day is also important for getting rid of that stubborn menopausal weight. Aim for at least 7,000-10,000 steps daily. You can do this by incorporating walking breaks, taking the stairs, parking farther away, or doing simple activities like gardening.
Ways to Increase Daily Movement:
Take a walk after meals to boost metabolism and help with digestion.
Stand up and stretch every hour if you have a desk job or one where you are mostly sedentary for 8 hours a day.
Try activities that you enjoy or have always wanted to try like dancing, swimming, tennis, or biking to make movement fun rather than a chore.
Final Thoughts
Like most things in the health and wellness realm, the key to conquering stubborn menopausal weight gain (and other pesky symptoms) is consistency. However, consistency will get you only so far if you are ONLY being consistent with one aspect of your health. The true secret is in the combination of exercise, healthy eating habits, self-care, and adequate rest. That might sound overwhelming at first but remember it’s not about drastic changes. Small sustainable efforts lead to long-lasting results. Go slow, be deliberate, and you can expand from there. Learn more about this winning combination here.
These 4 pillars of health are the secret sauce that will rev up your metabolism, burn stubborn fat, and give you the energy to get through your busy days. Not to mention, this well-rounded approach to your health routine will also help you manage the other symptoms of menopause while regaining control over your body.
Remember to live by the mantra “progress over perfection.” I’m a self-proclaimed recovering perfectionist and this stage in my life has taught me to take it one step at a time, listen to my body, and prioritize workouts that make me feel strong and empowered. I hope I have inspired you to do the same. With renewed commitment and the right exercise program, YOU can successfully conquer menopausal weight gain and thrive through this stage of life!
Get the Support You Need
If you’re looking for personalized support on your journey, consider working with a menopause specialist or fitness coach who can tailor a plan to your unique needs.
Ready to get the support you need to succeed?
- Learn more about this winning combination and how to thrive during menopause here.
- Take a look at all the programs I have to offer here.
- Want to see these workouts in video form? Subscribe to my newsletter and I will send you the videos so you can follow along with me.
- If you don’t see something that suits your needs, reach out here and let me know what you would like to see in the future.
Wishing you much love, health, and happiness,
Christine
