Why Your Workouts Aren’t Working Anymore (and What to Do About It After 40)

Published: 2025-06-22

Have you ever looked back at your old workouts—the ones that used to leave you sore, sweaty, and a pant size down in two weeks—and wondered, “Why don’t these work anymore?”

You're not lazy. You're not broken. You're not doing anything wrong.

You're just not 25 anymore. And guess what? That’s not a bad thing.

But as a coach who specializes in helping midlife women reclaim their energy and reshape their bodies, I see it all the time: women pushing harder, dieting more strictly, and getting more frustrated when their bodies don't respond the way they used to.

Let’s talk about why your old routine isn’t cutting it—and what you can do to feel strong, lean, and energized again.

1. Your Hormones Have Changed—So Should Your Training

After 40, your hormone landscape begins to shift. Estrogen and progesterone levels begin to decline, especially during perimenopause and menopause. These hormones help regulate muscle mass, fat storage, recovery, and even motivation to move.

What it means: The “eat less, move more” strategy becomes less effective (and more stressful on your system). Instead, you need smarter—not harder—training that supports muscle growth and metabolic health.

2. You’re Losing Muscle… Unless You’re Actively Building It

Around age 30, women naturally start losing lean muscle at a rate of about 3–8% per decade. That loss speeds up during menopause, which impacts your resting metabolism and body composition.

What it means: If your workout routine is still focused on cardio or random online classes, you’re likely not stimulating enough muscle-building. That leads to “skinny fat” frustration or stubborn weight that won’t budge.

3. Your Recovery Game Needs an Upgrade

Midlife women often juggle work, parenting, caregiving, and more—and sleep often takes a back seat. Add in hormonal shifts and high-stress training (like HIIT 5x/week), and you’re looking at cortisol overload.

What it means: You may need more recovery, better sleep hygiene, and more consistent strength training—not more punishment or “sweat or die” workouts.

4. You’re Doing Too Much Cardio and Not Enough Strength

This is one of the biggest mistakes I see with my clients. Endless cardio used to work when hormones were stable and recovery was quick. Now? It often increases stress, hunger, and inflammation without building the lean, toned body you’re after.

What it means: Shift your focus to strength training 2–4x/week with progressive overload. Not only does this preserve muscle, but it also boosts insulin sensitivity, bone health, and metabolism.

5. Your Body Isn’t Broken—It Just Needs a Smarter Strategy

The same 20-minute YouTube bootcamp that used to work might now leave you sore, tired, and stuck. That’s not failure—it’s a signal to evolve.

So what can you do now?

• Lift progressively. Focus on strength-based workouts using resistance you can track and increase over time.

• Prioritize protein. Make sure you’re getting enough protein to support recovery and muscle repair (aim for 0.8–1g per pound of body weight depending on your needs).

• Respect your stress. That means better sleep, breathwork, recovery days, and saying no to workouts that leave you fried.

• Be consistent—not perfect. Your results are the outcome of what you mostly do—not what you do when you're “in the zone.”

Ready to Make Your Workouts Work for You?

If you’re tired of guessing what to do, repeating the same old routines, or feeling like your body is fighting back, I can help.

At Tori Training, I work with midlife women who want to lose fat, rebuild strength, and take back their energy—without obsessing over calories or killing themselves in the gym.

👉 Want support building a sustainable, hormone-smart plan that works with your life? [Book a free clarity call here.]