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Author: Marguerite Keel, CPT, CNC, PBC | Located in Norfolk VA
A Moment of Perspective Last week, I attended a local St. Patrick’s Day parade. A running club came through, and I found myself genuinely cheering them on. Running is not easy. It takes commitment, consistency, and effort. It can even be painful. But as they passed, as a Personal Trainer, I noticed something that stayed with me. None of the mature women had the “runner’s body” we often associate with the sport—lean, slender, almost effortless in appearance. And that’s not a criticism. It’s a reality check. Because what we often expect from certain types of exercise… doesn’t always match what actually happens. Especially after 35. When Effort and Outcome Stop Matching There comes a point where effort and outcome stop aligning. You’re working hard. You’re consistent. You’re doing what feels productive. And yet… your body isn’t changing in the way you expected. This is often where frustration begins. Not because you’re doing nothing—but because what you’re doing no longer aligns with what your body needs. Why Cardio Feels So Effective Cardio feels like work. You sweat. You finish a session. You complete a class, a run, a workout. There’s a clear beginning and end. A sense of accomplishment. And for many women—especially those used to being productive in every area of life—that matters. You did something. You finished it. You checked the box. But here’s the important question: Is it actually producing the result you want? Because effort and outcome are not always the same thing. Recognizing When It’s Not Working Many women stay committed to cardio long after it stops being effective for their goals. You might notice:
Is this approach helping me build the body I want? Not just burn energy—but actually change. The Misalignment Between Effort and Outcome Activities like running, classes, or recreational sports are not easy. They require effort, coordination, and consistency. And they absolutely have value:
And that’s where the disconnect happens. The Standard vs. Reality There is a long-standing image of what a “fit” female body should look like: Slender. Light. Effortless. But much of that standard is tied to youth—not necessarily to training. That doesn’t mean a strong, defined, and lean body isn’t possible later in life. It absolutely is. But it requires more intention. More structure. More awareness. More strategy. Not just more movement. The Hidden Cost of Cardio-Only Training Cardio-heavy routines can come with hidden costs when they’re not balanced with strength work. Running, for example, is repetitive and demanding. Without adequate strength:
What Cardio Doesn’t Train Cardio—especially steady-state—has limits in what it develops. It does not meaningfully build:
The metrics—time, distance, completion—stay the focus. But the body stops adapting in a meaningful way. There Is Another Approach This is where resistance training comes in. Not as a replacement for movement—but as the missing piece. Resistance training:
It’s about doing what works. And it is one of the most evidence-based ways to:
Redefining Your Approach This doesn’t mean eliminating cardio. It means redefining its role. Cardio can support:
And when too much emphasis is placed on it—especially in the pursuit of specific aesthetic goals—it can lead to frustration, plateau, and unnecessary wear on the body. Becoming the Next Version of You As life evolves, so should the way you train. Just as you grow in:
Not to return to a body you once had. But to build one that reflects where you are now. One that is:
But the body of a woman. 👉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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