If you’re a woman in your 40s who’s been hitting the gym consistently, eating clean, and still not seeing the results you should be seeing—this post is for you.
Recently, I worked with a client who was doing everything right—on paper. She was attending CrossFit-style classes regularly, eating a healthy diet, and staying committed to her goals. But the problem? Her body composition wasn’t changing. The scale wasn’t budging. Her clothes weren’t fitting differently. She felt frustrated, discouraged, and confused. Sound familiar?
Here’s what we discovered—and how we changed the game for her.
The Midlife Metabolism Shift
Once women hit their 40s, the rules start to change. Hormonal shifts, especially declining estrogen, play a significant role in how our bodies store fat, build muscle, and recover. Many women begin to notice fat accumulating around the midsection or in places it never did before. Even worse, they’re working harder than ever and seeing fewer results.
That was exactly the case with my client.
She wasn’t eating enough to support the intense workouts she was doing, and her body was stuck in a constant state of stress. Over-exercising while under-eating is a recipe for burnout—not transformation.
Quantity vs. Quality: Changing the Strategy
Instead of taking away everything she loved, like her CrossFit classes, we made strategic changes:
✅ Kept one CrossFit class per week – for the community, energy, and motivation
✅ Added in traditional strength training – lower reps, heavier weights, customized for her at-home setup
✅ Incorporated sprint-based cardio – short bursts of intensity to stimulate fat loss
✅ Reduced chronic cardio – removed medium-intensity sessions that spiked cortisol without shifting composition
Many group fitness classes (CrossFit, OrangeTheory, Burn Boot Camp) live in the “moderate-intensity” zone. This raises cortisol but often fails to generate the muscular stimulus we need in our 40s and beyond.
The Power of Strength Training for Women 40+
Traditional strength training is critical. It not only builds lean muscle (which helps with fat loss), but it also boosts metabolism, supports bone health, and reduces risk of disease. Many women fear “bulking up,” but let me assure you—bulking takes serious effort, hormone manipulation, and a massive food intake.
What strength training will do: help you lean out, tone up, and feel stronger than ever.
We Also Addressed Nutrition
Another major change? We increased her food.
Yes, more food.
She wasn’t eating nearly enough to support her goals, and it was working against her. We added in:
- High-protein meals
- Quality fats
- High-fiber foods
- Smart carbohydrates for energy and recovery
Her digestion improved, energy soared, and she actually started seeing real changes in her body.
Don’t Forget Rest Days
Rest and recovery are not optional—especially in midlife. We added in two full rest days per week where her body could truly recover. No taxing workouts, just light movement like walking or stretching.
This gave her the energy and strength she needed to go all in on her strength days—and it made a world of difference.
The Results?
A leaner, stronger, more energized version of herself—and finally, progress that matched her effort.
If you’re putting in the work and not seeing the results, it might be time to reassess your approach. You don’t need moreworkouts—you need the right ones. You don’t need to eat less—you need to eat better. And you definitely don’t need to punish your body to see change.
Want Help Figuring It Out?
If you’re not sure where to start, or you want a clear plan that’s made for women in midlife, I am here to help!
Together – we can figure out:
✔️ The best foods to eat in midlife
✔️ The right types of workouts to support your goals
✔️ Key supplements to consider
✔️ Resources for symptom support, MHT info, and how to talk to your doctor
This phase of life doesn’t have to be frustrating—it can actually be your strongest, healthiest chapter yet.
You’ve just got to train smarter, fuel better, and rest like your future depends on it—because it does.
