Why Your Treadmill Time Isn’t Giving You the Results You Want

Just yesterday, we had 9 women over for a meal prep event at my house.
A newer member asked the long-timers why they joined and why they’ve stayed.

More than one person said the same thing:

“I used to have a [insert any $10-20/month] gym membership… but I only ever did cardio. I didn’t know what else to do.”

Sound familiar?

Cardio is comfortable. It’s easy to hop on a treadmill, bike, or elliptical. You don’t have to plan your workout, and it feels like the “safe” choice when you’re unsure what to do with weights.

But here’s the truth:
In midlife, cardio alone isn’t going to get you where you want to go. And in some cases, it might actually make progress harder.

Stop: Thinking More Cardio = Better Results

As we age – and especially in the perimenopause and postmenopause years – estrogen levels drop.
This hormonal shift accelerates muscle loss (sarcopenia), slows metabolism, and can impact bone density.

Dr. Mary Claire Haver, author and board certified OB/GYM (among other, awesome credentials), explains that without enough resistance training, women in midlife can lose up to 1–2% of their muscle mass every year. That saying, if you don’t use it, you lose it? It’s true.
That’s not just about strength – it’s about metabolic health, injury prevention, and the ability to stay active long-term.

Endless cardio doesn’t prevent that muscle loss.
In fact, when combined with the calorie restriction that often comes with “weight loss mode,” it can speed it up.

Start: Making Strength Training the Foundation

Cardio still matters – for your heart, mood, and overall health.
But it should be the supporting act, not the main event.

Strength training is the tool that directly combats muscle loss, supports bone density, and helps keep your metabolism humming.

Dr. Haver notes that women in midlife should aim for at least 2–4 days of resistance training each week, prioritizing movements that challenge large muscle groups. (For our members: now you know why it always feels like leg day!)
This is especially important because women’s bodies respond differently to training stress in this phase – and recovery and protein intake play a bigger role in progress.

Here’s How to Do It

1. Lift Heavy Enough to Matter

• Choose compound movements like squats, presses, rows, and deadlifts.
• The last 2–3 reps of a set should feel challenging but still doable with good form.

2. Fuel for Muscle Maintenance

• Dr. Haver recommends 1.6–2.2g of protein per kilogram of body weight per day
• Spread it throughout the day, and include protein in your post-workout meal to support muscle repair.

3. Recover on Purpose

• Sleep 7–9 hours a night.
• Schedule rest days and active recovery (walking, mobility work).
• Manage stress – high cortisol can blunt your training results.

The Bottom Line

If you’ve been doing cardio-only workouts for years, you’re not alone – and you’re not doing anything “wrong.”
But if you’re in your 40s, 50s, or beyond, it’s time to make strength the priority.

It’s not just about how you look.
It’s about keeping the strength, mobility, and energy to do the things you love for decades to come.

As always, we’re here if you’re feeling stuck.