Menopause can bring major changes to a woman’s body—especially when it comes to weight loss. Hormonal shifts often make it harder to shed pounds, even with a consistent workout routine. According to health coaches, though, it’s not just what you do in the gym that matters, but also what mistakes you avoid. In fact, women over 40 may be unknowingly sabotaging their results with a few common exercise habits. To help, health coaches are breaking down the five workout mistakes that women should stop making during menopause to finally see progress—including relying too heavily on cardio.
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1. Relying Solely on Cardio Exercises
Diet is only one factor in the weight loss equation; it's also extremely important to follow a great workout routine. And while cardio exercises like running are often favored for weight loss, solely relying on them can be a common misconception. According to registered dietitian Michelle Saari, incorporating strength training is equally crucial to effective weight loss, especially for individuals over 40. "Building muscle through resistance exercises boosts metabolism and helps in burning more calories, even at rest," she notes.
To achieve optimal results, Saari advises incorporating a balanced workout routine that includes both cardio and strength training exercises. By diversifying your exercise regimen, you can maximize calorie burn, enhance muscle mass, and achieve more sustainable weight loss and body composition changes.
2. Lack of Consistency
Andrew White, certified personal trainer and the co-founder of garagegympro.com, says a lot of people make the mistake of starting their fitness journey with great enthusiasm, but swiftly losing motivation when immediate results are not apparent.
"Fitness is a long-term commitment. Inconsistent workouts prevent your body from adapting and improving. Consistency is key for sustainable progress," White says.
A few ways you can fix this is setting realistic goals and creating a workout schedule. "To ensure consistency, set achievable and realistic fitness goals. Avoid aiming for drastic changes too quickly. Plan your workouts for the week ahead. Knowing when and what you'll be doing makes it easier to stick to your routine. Include a variety of exercises and activities to keep things interesting and prevent boredom. Don't forget to schedule rest days to allow your body to recover; overtraining can be counterproductive. Lastly, consider finding a workout partner or sharing your goals with a friend who can help keep you accountable," White states.
3. Overtraining
Believing that overtraining always yields better results, beginners frequently push themselves excessively and prematurely. "Overtraining can lead to burnout, chronic fatigue, and injuries. Your body needs adequate rest to recover and grow stronger. Ignoring this can impede your progress and result in long-term setbacks," White says.
There are a few ways to prevent this as White elaborates, "Recovery is when your body repairs and grows stronger. Incorporate regular rest days into your workout schedule. Be aware of signs of overtraining, such as persistent fatigue, decreased performance, mood swings, and increased susceptibility to illness. If you experience these, it's crucial to take a break. On rest days, consider light activities like yoga or gentle stretching to promote blood flow and reduce muscle soreness."
4. Neglecting Proper Form
White say that beginner individuals frequently find themselves focusing on lifting heavier weights, often neglecting the importance of maintaining proper form.
"Poor form not only makes your workouts less effective but also puts you at a higher risk of injury. This setback can force you to take time off from training to recover. It cannot be emphasized enough how crucial it is to perform exercises with correct form. Proper form ensures that you're targeting the right muscles, reducing the risk of injury, and maximizing the effectiveness of your workouts," he says.
He adds that a few different ways you can correct your form is starting with lighter weights, hiring a personal trainer, joining group classes, or even using online resources for helpful at-home workouts.
5. Not Incorporating Strength Training
Many women fear that if they do too much strength training they'll become too "bulky." However, this is not true—in fact, doing regular strength training has a host of benefits, including maximizing your benefit when doing cardio. "If you are just doing cardio your body is likely lacking muscular strength, which can ultimately help you enhance your cardio routines, but more importantly can help with prevention of injury and muscle wasting," fitness expert Erica Ziel explains. It can also help with reducing issues associated with age, like hip and knee pain, pelvic floor issues, and hormonal changes. Experts agree that cardio after strength training is the best way to shed pounds fast.