---
title: "The Exercise Women Over 40 Need to Lose Fat"
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You’re exercising. You’re eating pretty well. Maybe you’re even walking every day and getting your steps in.

But suddenly, what worked in your 30s doesn’t seem to work anymore.

You may notice more belly fat, less muscle tone, slower recovery, lower energy, or that your body simply doesn’t respond to exercise the way it used to.

And you start wondering:

- Why am I gaining weight even though I exercise?
- Is walking enough after 40?
- Should I do more cardio or HIIT?
- Do I really need to lift heavier weights?

For many women, these questions start becoming more important during perimenopause and menopause , when changes in body composition, muscle mass, sleep, energy, and recovery can make your old exercise routine feel less effective.

In this episode of Reclaiming Vitality , I sit down with Kristi Ueda, Senior Personal Training Manager at Equinox Berkeley , to talk about how women can approach strength training, cardio, HIIT, nutrition, recovery, and fat loss in midlife.

One of the biggest messages from our conversation?

You may not need to exercise more after 40. You may need to exercise more intentionally.  And strength training can become an important part of that equation.

## Why am I gaining belly fat even though I exercise?

This is one of the most common frustrations women experience in midlife:

“I'm doing the same things I've always done. Why isn't it working anymore?”

During perimenopause and menopause, women may notice changes in body composition, muscle mass, recovery, sleep, and energy.

That doesn't mean your body has stopped responding to exercise.  The fundamentals still matter: strength training, cardiovascular fitness, nutrition, sleep, and recovery.  But continuing the exact same routine you've followed for years may not give you the result you're looking for.

Instead of automatically exercising harder or longer, this can be a time to become more intentional about how you train.

## What is the best exercise for women over 40 who want to lose fat?

One of the most important forms of exercise Kristi recommends prioritizing is progressive strength training.

Strength training isn't simply about moving your body or attending an exercise class.

The goal is to progressively challenge your muscles so they become stronger over time.

Kristi recommends beginning with basic full-body movement patterns and gradually progressing your resistance as your body becomes stronger. 

“Strength is not a brand. It's a way of training.”

Walking, Pilates, barre, cardio, and group fitness can all be part of an active lifestyle. But if you want to intentionally build and preserve muscle, resistance training needs to be part of the conversation.

## Is walking enough for women over 40?

Walking is valuable.  It's accessible, supports daily movement, and can be much easier to maintain when you're balancing work, family, travel, and everything else life brings.  But walking and strength training serve different purposes.  Kristi recommends maintaining regular movement and steps while also creating dedicated time for resistance training.

You don't have to suddenly force yourself to hit 15,000 steps every day.  Start where you are.
If that's around 5,000 steps, start there and gradually build. 

The same principle applies to strength training: you don't have to transform your entire exercise routine overnight.

## How often should women over 40 strength train?

If you are new to strength training, Kristi recommends a very manageable place to begin:

Two 20- to 30-minute strength-training sessions per week.

As your body adapts, you can gradually increase your workout duration and work toward two to three strength sessions each week.

Eventually, your training can include progressively heavier resistance and compound movements such as squats, deadlifts, and presses.

But you don't have to begin there.  Start by building the foundation, then progressively challenge your muscles as you become stronger.

## Should women over 40 lift heavier weights?

Eventually, increasing resistance is part of building strength.   But that doesn't mean grabbing the heaviest weights you can find on your first day.

Kristi recommends first developing your capacity, form, and control and then gradually increasing the resistance.  She also discusses using RPE, or rated perceived exertion, to help gauge intensity.

For example, if you finish a set and feel like you could still perform approximately two more repetitions with good form, Kristi describes that as around an 8 out of 10 effort.

The goal isn't to completely exhaust yourself every time you exercise.  It's to give your muscles enough challenge to adapt while creating a routine you can continue consistently.

## Should women over 40 do HIIT or cardio?

You don't have to choose between strength training or cardio.  Strength, cardiovascular fitness, daily movement, nutrition, and recovery are complementary pieces.

And HIIT doesn't necessarily have to mean an exhausting hour-long workout.

Kristi describes brief periods of higher-intensity exercise, such as a short sprint or jump rope, followed by recovery.  Rather than thinking that more cardio is automatically the answer to midlife weight changes, the conversation focuses on establishing a strength-training foundation and then layering in cardiovascular exercise in a way that fits your body, fitness level, and life.

## What should women over 40 eat when strength training?

Exercise is only one part of the picture.  Kristi uses a simple framework she calls MNR: Movement, Nutrition, and Regeneration.  All three matter.

We talk about starting with hydration and then looking at protein, particularly when you are actively strength training and asking your muscles to recover and become stronger.  Kristi emphasizes getting protein primarily through whole-food sources rather than assuming more protein powder is always better.

The bigger message is that movement, nutrition, and recovery work together.  You can't look at one completely separately from the others.

## What if I don't have an hour to exercise?

This is especially important for the high-achieving women I work with.

You may have every intention of exercising.  Then your meeting runs late.  Your child needs something.  You're traveling.  A deadline appears.  And your planned 60-minute workout disappears.

Kristi recommends creating a Plan A, Plan B, and Plan C.

- Plan A: You have 45–60 minutes and can complete your full planned workout.
- Plan B: It's a busy day, so you have 25–30 minutes. You shorten your workout but still move and strength train.
- Plan C: Everything falls apart and you have only 10–15 minutes. You do something—squats, countertop push-ups, lunges, or another simple form of movement.

Instead of saying:  “If I can't do the whole workout, why bother?”   You have another option ready.

This helps break the all-or-nothing approach that can make exercise so difficult to sustain.

## Top Takeaways for Women Exercising After 40

1. Strength training deserves a bigger place in your routine.

Progressive resistance training helps you intentionally challenge and build your muscles rather than simply repeating the same movements.

2. You don't need to start with an hour-long workout.

Two 20- to 30-minute strength sessions per week can be a realistic starting point.

3. Walking is valuable, but it isn't the same as strength training.

Keep moving and getting your steps while also creating dedicated opportunities to challenge your muscles.

4. Progress gradually.

Build your form, capacity, and control first, then gradually increase resistance as you become stronger.

5. Cardio and HIIT can complement strength training.

You don't have to choose one type of exercise. Your routine can include strength, cardiovascular fitness, and daily movement.

6. Think beyond exercise.

Movement, nutrition, hydration, sleep, and recovery all work together.

7. Have a Plan A, B, and C.

Your workout doesn't have to be perfect to count. Having shorter options makes it easier to stay consistent when life gets busy.

8. Consistency matters more than perfection.

Ten squats today are better than waiting for the perfect hour-long workout that never happens.

## Watch: The Exercise Women Over 40 Need to Lose Fat

If you've been wondering why your old exercise routine isn't working anymore, or whether you need to change the way you train during perimenopause and menopause, watch my full conversation with Kristi Ueda on [Reclaiming Vitality .](https://youtu.be/kWpnl1YQ83w?si=v57Lf-ipk9bttprM)

We talk about strength training after 40, belly fat, walking, HIIT, cardio, protein, recovery, and how to create an exercise routine that works even when life gets busy.

The goal isn't to exercise perfectly.

It's to become stronger, more resilient, and more intentional about how you care for your body through midlife and beyond.

### Next Step: Ready to Feel Like Yourself Again?

This post is written by Dr. Onna Lo, MD—Ivy League-trained, board-certified Family Medicine, Integrative, and Functional Medicine physician. Through my signature program, [Vitality Renew](/vitality-renew-program), I help high-achieving women break free from exhaustion, stubborn weight, and hormonal chaos—without shame, restrictive diets, or quick fixes.

I believe you shouldn’t have to settle for feeling “just okay.” Your metabolism, hormones, and energy are meant to help you thrive—not hold you back.

If you’re ready to stop surviving and start thriving, our Vitality Renew Method Programs [ ](/vitality-renew-program)are here to guide you. We help you reset your hormones, restore your metabolism, and finally feel at home in your body again—without extreme diets or burnout workouts.

## Your health won’t wait—why should you?

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Disclaimer:

This information is for educational purposes only and is not intended as medical advice. Consult a qualified healthcare professional before making any health-related decisions. Individual results may vary.