Many women think the more intensely they train, the faster they’ll lose weight. After 45, though, this logic often backfires — and it’s one of the most surprising things I have to tell my clients.

The Cortisol Trap

Long, high-intensity workouts — especially cardio — raise cortisol levels. At a younger age this isn’t a problem, but during hormonal changes your body is already more sensitive to stress — and excessive exercise is itself a stressor for your system.

What Works Instead?

Resistance training (weightlifting) and moderate-intensity movement — walking, swimming, yoga — bring much better results. Preserving muscle mass is key, because muscle is what speeds up your metabolism.

• Strength training 2–3 times a week

• A daily walk, ideally outdoors

• Flexibility and balance exercises

• Enough rest days for recovery

It’s not about achieving less with less effort — it’s about working smarter, in line with what your body actually needs right now.