If you are a woman in your late 30s, 40s, or 50s and feel like your body has suddenly changed, you are not imagining it.

Many women come to me saying some version of this:

“I am working out more than ever.”
“I am eating less than I used to.”
“And the scale will not move.”

What is often happening behind the scenes is something I call the midlife muscle crisis. It is the gradual loss of muscle that naturally begins as we age, and it has a direct impact on your metabolism, fat loss, energy, and body composition.

The good news is this is one of the most fixable problems I see. And the solution is not more cardio.

Let’s talk about what is really going on and what to do instead.

---

What Is the Midlife Muscle Crisis?

Starting in our 30s, women begin to lose muscle mass slowly each year. This process can accelerate during perimenopause and menopause due to hormonal shifts, especially declines in estrogen.

Muscle is metabolically active tissue. That means the more muscle you have, the more calories your body burns at rest. When muscle mass decreases, your metabolic rate can gradually slow down.

This is why many women notice:

• Fat gain despite eating the same
• A softer or less toned appearance
• Lower daily energy
• Less strength and endurance
• More difficulty losing weight than in their 20s

If your workouts are mostly cardio based, this muscle loss can happen even faster.

---

Why Cardio Alone Stops Working After 35

Cardio has benefits for heart health and endurance. I am not anti cardio. But when fat loss and body composition are the goals, relying on cardio alone often leads to frustration in midlife.

Here is why.

Cardio burns calories during the workout.
But it does very little to preserve or build lean muscle.

Muscle is what keeps your metabolism strong.
Without enough strength training, many women lose muscle while trying to lose weight. This can lead to the “skinny fat” look where the scale drops but body composition does not improve.

Too much high intensity cardio can increase stress load.
For busy women already managing work, family, and poor sleep, stacking frequent HIIT workouts on top of life stress can make recovery harder and fat loss less efficient.

If you feel like you are working hard but not seeing the tone and strength you want, this is often the missing piece.

---

Why Strength Training Is the Midlife Game Changer

When my clients shift their focus toward consistent strength training, the changes can be dramatic.

Here is what happens when you build and maintain muscle.

Your Metabolism Gets Support

Strength training helps preserve and build lean muscle mass, which supports a healthy resting metabolic rate. This makes fat loss more sustainable and helps prevent the metabolic slowdown many women fear in midlife.

Your Body Composition Improves

The goal is not just weight loss. It is fat loss with muscle preservation.

Strength training helps create that firm, strong look many women are actually after. Even if the scale moves slowly, body measurements and how your clothes fit often improve first.

Blood Sugar Becomes More Stable

Muscle tissue plays a major role in glucose uptake and insulin sensitivity. More muscle can support better blood sugar control, which is especially important for women navigating midlife hormone changes.

Daily Energy and Strength Increase

Many women are surprised that lifting weights actually improves their energy instead of draining it. When programmed appropriately, strength training builds resilience in your body rather than breaking it down.

---

What About HIIT?

High intensity interval training has its place, but more is not always better.

For many busy women over 35, frequent HIIT workouts layered on top of life stress can:

• Increase fatigue
• Make recovery harder
• Elevate stress hormones when already overloaded
• Lead to inconsistent performance

In my coaching, we prioritize strength training, daily movement like walking, and strategic conditioning when appropriate.

This approach supports fat loss while also protecting your hormones, recovery, and long term consistency.

---

How to Start Strength Training in Midlife

If strength training feels intimidating, start simple. You do not need complicated equipment or long workouts to see progress.

Focus on these foundations:

Lift weights at least three times per week
Full body strength sessions work very well for busy women.

Prioritize progressive overload
Gradually increasing weight or reps over time is what signals your body to build and maintain muscle.

Keep daily steps high
Walking supports fat loss and recovery without adding excessive stress.

Eat enough protein
Adequate protein intake is essential for muscle repair and maintenance, especially for women over 35.

Allow for recovery
Muscle is built during recovery, not just during the workout itself.

---

The Bottom Line

If your current routine is heavy on cardio and light on strength work, this may be the missing link.

The midlife muscle crisis is real, but it is absolutely something you can influence.

When you prioritize strength training, support your body with balanced nutrition, and stay consistent with daily movement, fat loss becomes more sustainable and your body becomes stronger and more resilient.

You do not need to work out harder. You need to train smarter.

---

Want a Plan That Takes the Guesswork Out?

Inside my FASTer Way coaching program, I help busy women build lean muscle, support their metabolism, and lose fat in a way that fits real life.

We combine:

• Strategic strength training
• Macro tracking
• Carb cycling
• Intermittent fasting
• Sustainable routines for busy women

If you are ready to feel strong, energized, and confident in your body again, I would love to coach you.

Save your spot here: https://lorenmattingly.com/the-faster-way

Tell me in the comments. Are you currently prioritizing strength training or mostly cardio?