🚴‍♂️ Why Cardio Alone Isn’t Enough in Your 40s (And What to Do Instead)

If your go-to strategy for staying in shape is to jump on the treadmill or hit a spin class, you’re not alone — many of us were taught that cardio is the answer for weight loss, heart health, and staying fit.

But if you’re in your 40s (or beyond) and starting to feel like cardio just isn’t cutting it anymore — you’re right.

As a personal trainer in Bridport, I see it all the time: people doing hours of cardio each week, frustrated because the scales aren’t moving, the belly isn’t shrinking, and their energy is still low. Cardio has its place, but on its own, it’s not enough — especially as we age.

Here’s why… and what to do about it.

🧠 1. Your Body Changes in Your 40s — So Your Training Should Too

Once you hit your late 30s and 40s, a few key changes happen:

• Muscle mass naturally starts to decline

• Hormones like testosterone and oestrogen begin to shift

• Metabolism slows down

This means you’ll burn fewer calories at rest, recover more slowly, and find it harder to lose fat or keep muscle if you’re just relying on cardio.

At Elevate Fitness Coaching Bridport, we help clients adapt their training to meet their body’s new needs — instead of trying to out-run age with endless cardio sessions.

🏋️‍♀️ 2. Strength Training Supports Long-Term Fat Loss

Here’s the truth most don’t want to admit:

“Cardio burns calories today. Strength training burns calories every day.”

When you lift weights, you’re building lean muscle — and muscle is metabolically active. That means your body burns more calories just maintaining it, even at rest.

This is why we always include strength training in our Bridport personal training programmes — it’s the foundation of lasting fat loss, especially for clients over 40.

You don’t need to train like a bodybuilder. But you do need to challenge your muscles. That’s what changes your shape, your strength, and your results.

🛡️ 3. Strength Training Protects Your Joints, Bones & Posture

Running and high-impact cardio can be tough on your joints — especially if you’ve had knee, back or hip issues in the past.

Weight training, when done correctly, strengthens the muscles that support those joints. It also improves posture, balance, and mobility — all of which become more important as we age.

At Elevate, we specialise in working with people 40+ who need to move safely, not just sweat hard. That’s where fitness coaching in Bridport makes all the difference — we tailor the plan to fit your body, not a one-size-fits-all gym class.

💥 4. You’ll Avoid the Classic Plateau (and Keep Seeing Results)

If you've been doing the same 5k run for months (or years), your body has likely adapted. That means your calorie burn is lower and your results have plateaued.

Strength training introduces progressive overload — gradually challenging your muscles with more resistance over time. This is what drives long-term progress and stops your body from getting “bored.”

With Bridport personal training, we map this out for you week by week. You’ll never wonder what to do next — and your body won’t either.

🧘 5. Cardio Doesn’t Help with Muscle Loss — Lifting Does

From age 35+, we start to lose muscle mass at a rate of 3–8% per decade. If left untrained, this can lead to:

• Increased fat gain

• Weaker joints and bones

• Higher risk of injury and falls later in life

The solution? Strength training 2–3 times per week — even with just bodyweight or dumbbells — to maintain and build muscle as you age.

Many of our clients come to us looking for a weight loss coach in Bridport, but leave with stronger muscles, better posture, and more confidence than they’ve had in years.

🏃 So... Should You Quit Cardio?

Not at all. Cardio still plays a valuable role — especially for heart health, stress relief, and movement.

But it should support your training plan — not be the entire plan.

At Elevate Bridport, we build programmes that combine:

• Targeted strength sessions

• Daily movement goals like 10,000 steps

• Optional cardio for fitness and recovery

• Nutritional guidance that fits your lifestyle

This is how we help our clients — men and women in their 40s, 50s, and beyond — get strong, lean, and energised without living in the gym or giving up their favourite foods.

💬 Final Thoughts

If cardio has been your go-to for years but the results just aren’t showing anymore — it’s time to level up your approach.

You don’t need to train harder — you need to train smarter.

With Elevate’s personal training in Bridport, you’ll get a clear plan, expert coaching, and real accountability to make the most of your time and effort — with training tailored to your age, goals, and ability.

📩 Ready to see what strength training can do for you? Drop us an email luke@elevatefitnesscoaching.co.uk. More info