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Author: Marguerite Keel, CPT, CNC, PBC | Located in Norfolk VA
Most women over 35 aren’t doing the wrong things. In fact, many are doing exactly what they’ve been told to do for years. They’re consistent. They show up. They walk. They do cardio. And yet… their body doesn’t change. If anything, it feels like progress has stalled. This can be frustrating—especially when you’re putting in the effort. But the issue usually isn’t discipline. It’s strategy. Cardio Has a Role—but It’s Not the Full Picture Cardio is not the enemy. In fact, lower-intensity cardio—especially walking and Zone 2 work—has real benefits:
That’s a solid baseline for general health—and it’s something worth maintaining even as your training evolves. But here’s where the misunderstanding happens: 👉 Walking and cardio support your health 👉 They do not fully address your body’s training needs Especially as a mature woman. Why Effort Doesn’t Always Lead to Change One of the most common patterns I see is this: A woman is doing everything “right.” She’s:
But her body looks and feels the same. Not because she’s doing anything wrong—but because her training isn’t asking her body to adapt. Cardio burns energy. But it doesn’t give your body a reason to:
What Actually Creates Body Change If your goal is to:
This includes:
Cardio supports your system. Resistance training changes your body. The Intimidation Barrier (And Why It Exists) Many women know they “should” be doing some form of resistance training. But they don’t. Not because they lack discipline—but because there’s a barrier. There is a learning curve. Gym environments can feel male-dominated—both physically and in terms of how information is shared. And over time, many women have been subtly guided toward:
But they are often presented as complete solutions—when they are not. Avoiding resistance training isn’t a reflection of ability. It’s often a reflection of lack of exposure, support, and permission. You Are More Capable Than You Think Every woman has the intelligence and capacity to perform resistance training effectively. The difference is not ability. It’s whether that ability has been developed—and whether it’s been prioritized. There’s an interesting contrast in how training is approached: Many men train with a focus on numbers—how much weight they can lift. This requires effort, but not always a deep understanding of the body. Changing the appearance and function of the body, however, requires something more:
But only if they give themselves the opportunity. The Shift That Changes Everything This is often the turning point: When someone realizes they don’t need:
It means keeping what supports your health… And adding what supports real change. You’re Not Behind—You’ve Just Been Misdirected If you’ve been consistent and not seeing results, it’s easy to feel discouraged. But this isn’t a failure on your part. It’s a reflection of how common it is to rely on approaches that don’t fully support body recomposition. Your body isn’t resistant to change. It simply hasn’t been given the right input. With the right strategy, your effort starts to work for you—not against you. 👉 If you are struggling with how to make your body stronger and healthier after the age of 35, here are the three things you need to know, plain and simple. If you’d like help applying this approach to your own training, I’d be glad to help.
On-site programs include Gym Training, Personal Training, and coaching for non-competitive and competitive physique athletes. Contact us at [email protected]
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