In my 30s, I was a cardio junkie. I ran miles upon miles, pushed myself to the limit with high-intensity workouts, and shunned rest days because I believed more was better. But as I approached my late 40s, life threw me a curveball: a cancer diagnosis that forced me to reevaluate everything about my approach to fitness. Join me as I compare a week of working out in my 30s versus now, embracing strength training over cardio and discovering the power of less is more as we age.
The Cardio Craze of My 30s
Cardio was the end-all-be-all in my 30s. I ran tirelessly, logging 15-20 miles weekly, with additional high-intensity cardio sessions thrown into the mix. The more I sweat, the better I feel—or so I thought. Rest days were non-existent, and double workouts were not uncommon. I believed the key to maintaining my weight was burning as many calories as possible, but little did I know I was setting myself up for a rude awakening.
Despite my dedication to the relentless pursuit of calorie burning, my body began to rebel against this punishing routine. Instead of feeling energized and invigorated, I was constantly fatigued, battling nagging injuries and struggling to recover from the grueling workouts. The initial thrill of pushing my limits soon gave way to exhaustion and disillusionment as I realized that my approach to fitness was unsustainable and ultimately detrimental to my health.
A typical cardio workout week looked like for me in my 30s and early 40s.
- Monday: Morning: 3-5 mile run at a moderate pace.
- Tuesday: Morning: High-Intensity Interval Training (HIIT) workout consisting of exercises like burpees, jumping jacks, and mountain climbers, with short bursts of intense effort followed by brief rest periods. Afternoon or Evening: Additional cardio sessions, such as a spin class or a brisk bike ride.
- Wednesday: Morning: 5-mile run, pushing the pace for a challenging workout.
- Thursday: Morning: 3-mile run at a steady pace. Afternoon or Evening: Another HIIT workout similar to Tuesday’s routine, focusing on different exercises or variations.
- Friday: Morning: Mixed cardio workout routine incorporating jumping rope, squats, and plyometric exercises. Afternoon or Evening: Easy 2-mile run to loosen up the muscles and promote recovery.
- Saturday: “Easy rest day”: Morning: 2-mile relaxed run at a conversational pace. Afternoon: 2-3 mile leisurely walk to unwind and enjoy gentle movement without overexertion.
- Sunday: “Easy rest day”: Morning: 2-mile relaxed run at a conversational pace. Afternoon: 2-3 mile leisurely walk to unwind and enjoy gentle movement without overexertion.
The constant grind of intense cardio without breaks took a toll on my body in more ways than one. Skipping rest days left my muscles and joints in constant stress, leading to chronic inflammation and persistent achiness. Feeling tired all the time became the norm, and those relentless workouts only made things worse. Without proper recovery, my body couldn’t repair itself properly, leaving me stuck in a cycle of fatigue and soreness. And to top it off, all that strain eventually caught up with me, contributing to weight gain as my body struggled to cope with the stress.
The Wake-Up Call
As I entered my mid-40s, the effects of my relentless cardio routine started catching up with me. Despite my best efforts, I found myself gaining weight, feeling constantly fatigued, and battling inflammation like never before. Even my cancer diagnosis at 46 didn’t immediately prompt a change in my exercise habits. It wasn’t until I underwent chemotherapy that I was forced to take a step back and reassess my approach to fitness.
Embracing Strength Training Over Cardio
After chemo, I knew I needed a gentler yet effective approach to working out. Research led me to the transformative power of strength training, especially for women in their late 40s going through menopause. Unlike the high-impact nature of my previous cardio routine, strength training offered a low-impact solution that still delivered results. Plus, it helped counteract the muscle loss often associated with aging and menopause.
Sample Weekly Workout Routine Today
Here’s a glimpse into my current workout regimen, which prioritizes strength training while incorporating short burst cardio and plenty of rest days:
- Monday: Full-body strength training with free weights and resistance bands (30-45 minutes)
- Tuesday: Short burst cardio (SIIT) with kettlebell intervals (15-20 minutes)
- Wednesday: Rest day or light activity like walking
- Thursday: Full-body strength training (30-45 minutes)
- Friday: Short burst cardio (SIIT) without equipment (15-20 minutes)
- Saturday: Rest day or optional light activity
- Sunday: Full-body strength training (30-45 minutes)
Integrating daily walks into my routine has been a game-changer. By aiming for 8-10k steps each day, I’ve found a simple yet effective way to stay active without overdoing it. These walks are a great way to incorporate cardio into my daily life without causing damage to my body. Plus, hitting my step goal feels like a mini accomplishment. It’s a gentle yet impactful way to prioritize movement and overall well-being in my daily life.
The Importance of Less Is More
As I’ve transitioned from my 30s to my 40s, I’ve learned firsthand the importance of embracing a less-is-more mentality when it comes to fitness. Research supports the notion that excessive cardio can increase inflammation, muscle loss, and weight gain as we age. In contrast, strength training helps preserve lean muscle mass and improves metabolic function, bone density, and overall quality of life.
Now, let’s delve deeper into why strength training reigns supreme, especially as we age, and how it has become the cornerstone of my fitness routine.
Why Strength Training Over Cardio Is Best
In my quest for optimal health and fitness, I’ve realized that not all workouts are equal. While cardio certainly has its place in a well-rounded fitness regimen, the benefits of strength training cannot be overstated. Our bodies undergo various physiological changes as we age, including decreased muscle mass and bone density. Strength training addresses these age-related concerns by building and maintaining lean muscle mass, which is essential for overall health and vitality.
Preserving Lean Muscle Mass When Aging
One of the most significant advantages of strength training, particularly for women in their late 40s and beyond, is its ability to preserve lean muscle mass. Unlike cardio, which primarily focuses on burning calories during the workout, strength training elicits a prolonged metabolic response, resulting in increased calorie burn even at rest. This metabolic boost is crucial for offsetting age-related changes in metabolism and preventing the dreaded weight gain that often accompanies middle age.
Improving Metabolic Function
In addition to preserving lean muscle mass, strength training has been shown to improve metabolic function in numerous studies. As we age, our metabolism naturally slows down, making it easier to gain weight and harder to lose it. By incorporating strength training into your routine, you can rev up your metabolism, enhance insulin sensitivity, and promote better blood sugar control—critical for maintaining a healthy weight and reducing the risk of metabolic disorders like type 2 diabetes.
Enhancing Bone Density
Another compelling reason to prioritize strength training as you age is its positive impact on bone density. Osteoporosis, a condition characterized by weakened bones and an increased risk of fractures, is a significant concern for women during and after menopause. Fortunately, strength training has been shown to stimulate bone growth and enhance bone density, reducing the risk of fractures and osteoporosis-related complications. By incorporating weight-bearing exercises into your routine, such as squats, lunges, and deadlifts, you can help protect your bones and maintain skeletal health well into your golden years.
Promoting Joint Health
Contrary to popular belief, strength training can actually be gentler on the joints than high-impact cardio activities like running. Many low-impact strength training exercises can be modified to accommodate individual fitness levels and joint limitations. Additionally, by strengthening the muscles surrounding the joints, strength training helps provide stability and support, reducing the risk of injuries and alleviating joint pain associated with conditions like arthritis.
Finding Balance
Ultimately, the key to successful aging and fitness is finding balance. While cardio certainly has benefits, especially for cardiovascular health and endurance, it’s essential to complement it with strength training to address the unique challenges of aging. You can optimize your health, longevity, and overall quality of life by striking the right balance between cardio and strength training, along with adequate rest and recovery.
Final Thoughts
My journey from cardio fanatic in my 30s to strength training advocate in my 40s has been physically and mentally transformative. By prioritizing quality over quantity and listening to my body’s cues, I’ve achieved sustainable results without sacrificing my health or sanity. Whether navigating menopause, recovering from illness, or simply seeking a more balanced approach to fitness, remember that strength training over cardio may be the key to unlocking your full potential as you age.
As I reflect on my fitness journey, one thing is clear: strength training has been a game-changer. Whether you’re in your 30s, 40s, or beyond, remember that it’s never too late to embrace the transformative power of strength training. So ditch the endless cardio sessions and discover the joy of lifting weights—it may be the best decision you ever make for your health and well-being.
Transitioning from a cardio-heavy routine in my 30s to a balanced approach of prioritizing strength training in my 40s post-cancer has been a game-changer. Through personal experience and backed by clinical studies, I’ve learned the power of less is more in aging and fitness.
