Does cardio help you lose weight? For most of my life, I thought the answer was an obvious yes because cardio was my identity. I was a long distance runner. My days revolved around mileage and pace, and I did not feel like myself if I did not get a run in. For years, it was all I did.
But eventually my body started whispering and then shouting: Enough.
I found myself needing naps just to function. My joints hurt constantly. And then, after a few major setbacks, I could not run at all. That sent me spiraling into fear. I gained weight. And as a personal trainer, I felt like I had to look the part. Without cardio, how could I keep up?
The truth is, I did not find my way forward until I learned more about nutrition, strength training, and what my body actually needed, especially as I moved into my 40s.
Does Cardio Actually Help You Lose Weight?
The short answer: yes, cardio can help with weight loss, but not by itself.
Cardio burns calories, supports heart health, and can reduce body fat when you do enough of it consistently. A 2024 meta analysis of more than 100 randomized trials confirmed that aerobic exercise reduces waist size, body fat percentage, and overall weight when people hit around 150 minutes per week.
So yes, cardio helps. But if it is your only strategy, especially in midlife, it often underdelivers.
Why Cardio Alone Falls Short
Here is what happens when cardio is your default strategy:
Muscle loss accelerates in perimenopause. Hormonal shifts make it easier to lose lean mass and gain fat, which slows metabolism.
Caloric burn is limited. You only burn during the session. Without muscle, your resting metabolic rate may actually drop.
Stress overload. Too much HIIT or endless long runs can spike cortisol, leaving you tired, inflamed, and more likely to hold onto belly fat.
Risk of injury. Declining estrogen affects joint and tendon health, making repetitive pounding harder to recover from.
I know this firsthand. At one point, my week looked like six days of running plus cycling or elliptical when I thought I needed a break. But my body was not adapting, it was breaking down. I was exhausted, constantly sore, and gaining weight despite all the hours I logged.
Cardio was not the villain. My relationship with it was.
Why Strength Training Matters More Than Ever
Rebuilding in your 40s starts with strength. Strength training is not just about how your body looks, it is about creating the foundation that supports everything else.
Muscle is metabolic gold. Lean mass burns more calories even when you are at rest.
Bone and joint protection. Lifting weights improves bone density and reduces fracture risk, which becomes critical in menopause.
Functional strength. Think less about gym numbers and more about carrying groceries, hiking without pain, or keeping up with your kids.
Hormonal support. Resistance training improves insulin sensitivity and blood sugar control, two areas that get trickier in midlife.
When I shifted focus from endless miles to building muscle, everything changed. My energy came back. My body composition improved. And most importantly, I felt stronger in my everyday life, not just during workouts.
The Role of Nutrition in Weight Loss
Cardio without proper nutrition is like running on fumes. You cannot rebuild your body if you are under eating protein or skipping fiber.
Key shifts to prioritize:
Protein at every meal. Aim for 25 to 30 grams to repair and build muscle.
High fiber foods. Vegetables, berries, beans, and whole grains keep you satisfied and regulate appetite.
Carbs with intention. Instead of cutting them out, time carbs around workouts for energy and recovery.
When nutrition supports your training, cardio becomes a complement, not the driver, of results.
Cardio in Perimenopause: What Changes
Cardio in perimenopause does not always behave the same way it did in your 20s or 30s.
Too much HIIT can fry your system. Instead of feeling energized, you end up drained, achy, and more likely to hold onto stubborn belly fat.
Endless steady state sessions can backfire. Hours of zone 2 cardio without strength training can eat away at muscle mass.
Recovery takes longer. Hormonal fluctuations affect sleep, stress resilience, and joint health, so pounding pavement every day can make things worse instead of better.
This does not mean cardio has no place. It simply means it should be reframed.
How to Use Cardio the Right Way
Cardio can be powerful when you see it as one part of your program, not the whole thing.
Mix intensities. Pair long walks or cycling with short interval sessions.
Balance with strength. Every week should include two to three strength sessions alongside cardio.
Use it as support, not punishment. Cardio should give you energy, not drain you.
Protect recovery. Build in rest days, especially if you are adding HIIT.
Example of a Balanced Week
- Two to three strength workouts, 20 to 45 minutes, full body focus
- One to two cardio workouts, walks, runs, bike rides, or intervals
- Daily movement, steps, light stretching, mobility
- One intentional rest or recovery day, sleep, breathwork, gentle yoga
Rebuild, Don’t Burn Out
Cardio shaped my discipline and defined much of my early career. But rebuilding with strength, mobility, core, nutrition, and smart cardio gave me a foundation I never had before.
So does cardio help you lose weight? Yes. But it is only when you combine it with strength, fueling, and recovery that you create results that actually last.
Rebuilding is not about chasing who you used to be. It is about building the foundation that carries you forward, stronger, steadier, and more confident in the body you have today.
👉 Ready for more? Check out related posts on why resistance training is a game changer and how to revamp your workouts to fit the chapter that you’re in now. And if you want more personalized support, let’s connect for a Fitness Roadmap Call. I’ll help you map out what’s realistic and energizing for you.
👉 Book Your Fitness Roadmap Call
References
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2828487
https://www.centerwatch.com/clinical-trials/listings/NCT06098183/metabolic-effects-of-perimenopause
https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-021-01236-2
