Why Your Fitness Routine Might Not Be Working in Midlife (And What You Can Do About It)

Many women in midlife, me included, have noticed something unsettling: despite working harder and longer in the gym, those stubborn pounds just won’t budge. We’re doing more cardio, pushing ourselves in our workouts, and yet, the scale keeps climbing. So, what gives?

Why Am I Gaining Weight Despite Working Out More?

This common frustration led me to reach out to Samantha Montpetit-Huynh, a Certified Online Menopause Health Coach, fitness expert, and the founder of Sam Core Trainer. Her advice? It might not be that we’re working too little, but rather, we’re doing too much—especially during perimenopause and beyond.

“It’s a question I hear all the time,” says Sam. “Why am I working out harder but not losing any weight?”

Exercise and Hormonal Changes in Midlife: The Connection

Sam explains that exercise, while beneficial, can contribute to weight gain in midlife if it's too intense. This is because our bodies, as we age, become less able to manage the stress of intense physical activity due to hormonal changes—especially a drop in progesterone and the potential dysregulation of cortisol (our stress hormone).

While exercise remains a crucial part of healthy aging, there’s a delicate balance between challenging your body and overwhelming it. Overexertion can backfire and stall weight loss efforts.

A Smarter Approach to Fitness for Midlife Women

If weight loss is your goal, Sam suggests focusing on strength training. Instead of hours of cardio, aim for heavy weight lifting 2-3 times a week to build muscle mass and boost metabolism. Strength training also helps protect your bones as you age, which is crucial for preventing osteoporosis.

Sam also recommends incorporating HIIT (High-Intensity Interval Training) once a week—no more than 15-20 minutes, especially after you've built a solid foundation with strength training.

But there's no need to stress. Walking, that simple and underrated activity, can also be incredibly effective for managing weight and balancing cortisol levels. Sam suggests a daily 30-minute walk at a relaxed pace. It’s low impact, stress-relieving, and surprisingly effective for weight management.

Dieting in Midlife: It's About Healthy Eating, no need to be extreme!

Many women in midlife feel like they have to go on restrictive diets like Keto or low-carb to lose weight. I tried Keto, but it wasn’t sustainable for me. That’s when I realized the Mediterranean “diet” is more of a lifestyle than a diet, which makes it a more sustainable option.

The Mediterranean way of eating is packed with healthy fats, lean proteins, and lots of fruits and vegetables—foods that support hormone health and overall well-being in midlife. The key is balance, not restriction.

In fact, strict calorie-reduction diets can sometimes backfire, especially in perimenopause. Sam recommends cutting back by just 100-200 calories per day instead of the traditional 500, which can stress your metabolism and potentially make things worse.

As Sam puts it, “Focus on building strength and managing your blood sugar to avoid conditions like type 2 diabetes, rather than fixating solely on weight loss.”

When to Consider Hormone Therapy for Midlife Weight Loss

If you've been doing everything right—exercising, eating healthy, and getting enough sleep—and the scale still isn’t moving, it might be time to consider hormone therapy. While not a quick fix, hormone therapy can help restore balance to your system and support weight loss in some women during perimenopause and menopause.

The Takeaway: Staying Healthy and Strong as We Age

There’s no magic solution when it comes to fitness and weight management in midlife. But with the right approach, including strength training, balanced eating, and adequate recovery, we can maintain a healthy weight, protect our bones, and improve our overall health as we age. It’s all about making smart adjustments to your lifestyle to accommodate your changing body.

Sticking with it—and being patient—is key. After all, a healthy midlife is about more than just the numbers on the scale. It's about feeling strong, energetic, and confident in your body.

Check out more from Sam at Sam Core Trainer