114. Why Your Workouts Aren’t Working After 40

If you’re over 40 and feel like you’re working out, eating pretty healthy, and putting effort in…but you’re not seeing improvements, your energy isn’t great, or you feel like your body stopped responding to what used to work?

This episode is for you.

Most women I come across in midlife are not lazy or lacking discipline. They’re often doing the wrong things for this phase of life.

So today I want to walk you through some of the biggest reasons your workouts may not be working after 40 — and what to focus on instead.

1. You’re Doing Too Much Cardio 

But many women are stuck in the mindset of:

“Burn more calories.”
“Do more cardio.”
“Sweat more.”

And while cardio can absolutely support heart health, mood, and even fat loss…

Too much cardio, especially if you’re under-eating (which many women are) or stressed — can backfire in midlife.

You may end up more inflamed or bloated, hungrier, exhausted, and spinning your wheels.

At this stage, we care less about burning calories and more about building a metabolically healthy body.

That means muscle and blood sugar regulation.

2. You’re Not Building Enough Muscle 

This is probably one of the biggest levers after 40.

We naturally start losing muscle mass as we age.

Muscle supports:

• metabolism
• blood sugar
• insulin sensitivity
• strength
• confidence
• body composition (that toned look)
• healthy aging

If you want to feel strong, maintain a healthy weight more easily, focus on building muscle.

And no that doesn’t mean  walking with 3-pound dumbbells, a weighted vest or going so hard at the gym to do 200 lb deadlifts. 

We’re talking progressive overload.
Challenging your muscles.
Getting stronger over time.
And actually seeing your body change.

3. You’re Under-Fueling 

This one is huge. If you’re a repeat listener, you’ve heard me say it before.

A lot of women over 40 are trying to survive on salads, protein bars, coffee, and tiny meals.

And then wondering why:

• cravings are high
• energy crashes
• sleep is crap
• hormones feel all over the place
• body composition doesn’t improve

Your body is smart.

If it feels stressed, depleted, or underfed, it’s not going to prioritize the things you want, such as fat loss. It’s trying to keep you alive.

Many women need more protein, more carbs or more food overall.

In my experience, it’s not always less. 

But calories do matter – there are so many arguments online about this. But it really is a math problem. You need to know what your body requires on a daily basis. You may be getting enough calories but perhaps from the wrong source, such as fat.

So you never really feel satiated or see changes to your body. 

4. You’re Afraid of Carbs 

Can we talk about the anti-carb obsession for a second? I sort of fell for it myself. I tended to follow more of a lower carb diet for most of my life, even as a health coach. But the older I get, the more my body changes, the smarter I get, the more I realize how many women (including myself at times) under-fuel typically because of fear around carbs.

Now, I’m not saying eat donuts and bread all day. 

But healthy carbs are not the enemy. Things like…

Fruit.
Potatoes.
Rice.
Beans.
Squash.
Sourdough bread.
Fiber muffins.
Quality granola.

These foods support:

• workouts
• recovery
• sleep
• thyroid health
• nervous system regulation

Many women are chronically under-carbed, overstressed, and then don’t understand when their sleep, mood, and cravings feel worse. And this can be louder the week or so before your period if you’re still cycling. 

The answer is rarely about more restriction.

It’s usually about more strategic nourishment.

5. Your Training Is Inconsistent (45 sec)

This is not about perfection; but consistency matters.

You cannot work out hard for 2 weeks, disappear for 3, then restart every Monday.

Your body responds to consistency. 

Even 2–4 strength sessions per week done consistently beats random bursts of motivation.

This is especially true in midlife. You cannot wait for motivation. And I get not having that “get up and go” when hormones are suboptimal – that’s why I love HRT and recommend women get educated on it.

We need sustainable plans. Not all-or-nothing. You’ll never get the results you want.

6. You’re Sedentary Outside Your Workout

One workout doesn’t undo sitting all day.

You can strength train for 45 minutes…but if you’re sitting the other 10 hours?

That matters. You gotta be:

Walking more.
Getting up every hour if you work a desk job.
Getting steps in.
Standing more.
Parking further away at stores.
Taking the stairs vs. elevator.

Daily movement plays a massive role in insulin sensitivity, metabolism, and overall health.

7. Hormones Matter

We also need to acknowledge the elephant in the room:

Hormones are changing over 40.

Estrogen fluctuates a lot before she declines.
Progesterone tanks.
Sleep changes.
Moods become more unpredictable.
Recovery changes.

And yes — this can affect:

• muscle building
• fat distribution
• motivation
• energy
• insulin sensitivity

So it’s important to understand your options when it comes to hormone therapy.  There’s no need for fear. 

8. You’re Not Recovering Enough

More is not always better. You don’t build muscle during the workout. You build it during recovery.

Sleep matters.

Eating enough matters.

Rest days matter.

Stress management matters.

And no — feeling exhausted all the time is not a badge of honor.

Your nervous system impacts more than most women realize.

9. Unrealistic Expectations + Comparison 

Please stop comparing yourself to women online.

You do not know:

• what they’re taking
• their genetics
• their history
• their lighting
• editing
• procedures
• personal trainers
• chefs
• time availability
• financial situation

You are a busy woman in midlife.

Maybe working.
Taking care of family.
Driving kids to soccer games.
Baseball practice.
Feel overwhelmed most days.

Realistic expectations matter. 

This is exactly why I created Midlife Body Rebuild, my new 6-week program.

Because women over 40 do not need more extremes.

You don’t need some detox.
An unsustainable workout plan.
To follow a keto diet, “cut carbs” or fast either.

You need a smarter approach for this phase of life.

Inside Midlife Body Rebuild, we’re going to focus on:

• realistic nutrition
• muscle building
• strength and metabolism
• hormones and recovery
• sustainable body composition
• practical habits that fit real life

Because the goal isn’t to obsess over your body and health.

The goal is to feel strong, energized, and confident in this second half of life.

If you want to be the first to hear about it, join the waitlist in the show notes. See you next week.