Common Fitness Myths That Keep Women Stuck After 35

I work almost exclusively with women over the age of 35, and one thing that I can tell you is that if you’re trying to do things when it comes to your fitness and nutrition that you did in the past, there’s a good chance that they’re no longer working and you’re feeling stuck. Also, if you’re still believing old, outdated fitness myths that are keeping you from trying new things, then there’s also a good chance that you’re at a standstill with your fitness journey. 

The truth is, after 35, many women find themselves feeling frustrated with their results. They feel like they’re doing “everything right,” but they’re still not seeing the fruits of their labor. Unfortunately, over the years, we’ve been fed a lot of information about weight loss, workouts, and wellness that simply doesn’t apply anymore. In fact, it’s often these very myths that are keeping women stuck. 

Let’s talk about some of the most common fitness myths that are keeping women over 35 feeling stuck and what you can focus on instead.

Myth #1: More Cardio = More Weight Loss

The truth: Cardio absolutely has its place in your fitness routine, but it’s not the golden ticket that we once believed it was for weight loss - especially after 35. During this time of our lives, our hormones are beginning to shift, and our metabolism naturally slows down. Endless cardio sessions can actually lead to muscle loss, increased hunger (which makes it hard to stick to your nutrition plan), and ultimately, stalled fat loss. 

So what works better for women over 35? Strength training. Building muscle supports metabolism, promotes body composition changes (decreased body fat, increased muscle mass), and protects your bones and joints against aging and becoming frail. 

Try this instead: Add 3-4 days of progressive strength training to your weekly routine and supplement your training with walking or low-intensity cardio. 

Myth # 2: Lifting Heavy Will Make You Bulky

The truth: Building noticeably “bulky” muscles as a woman is extremely difficult without specific training and nutrition protocols that go far beyond a standard strength training program. This myth, in particular, was one that held me back the most when I first started strength training. It’s a common misconception, but one that can easily be dispelled. Most women desire a “lean, toned” look, which is exactly what you’ll get when you lift with intention and with the right program to match your goals.

Strength training gives you a leaner, tighter, and more toned physique. But it’s not only about aesthetics - it also increases your metabolism, supports hormone health, and helps prevent age-related muscle loss (aka sarcopenia) - which is incredibly common in women over 35. 

What does strength training actually do? It gives you a leaner, tighter, more toned physique. Lifting weights is the key to aging gracefully, not looking like a She-Hulk.

Myth # 3: You Need to Eat Less and Less to Lose Weight

The truth: Yes, you need to be in a calorie deficit to lose weight, but chronically undereating can actually stall your progress. If you’re a woman over the age of 35, then you probably have heard that 1200 calories per day is a good target for women wanting to lose weight (spoiler alert: it’s not). Eating dangerously low calories, especially when paired with intense workouts, can lead to fatigue, poor recovery, hormonal imbalances, and muscle breakdown. Your body needs fuel, especially protein, to thrive. The old “eat less, exercise more” adage has lost its appeal because it just doesn’t apply. We need to eat and move smarter, ladies. 

Here’s what to do: Focus on eating enough (not less). Prioritize protein, whole foods, and balanced, common-sense meals that leave you feeling satisfied and energized. 

Myth # 4: You Have to do Everything Perfectly to See Results

The truth: The all-or-nothing mindset that you have is likely one of your biggest progress killers. One missed workout or unplanned meal doesn’t undo all your hard work. It’s consistency, not perfection, that will lead you to real change. Sure, progress might be a little slower after 35, but it’s still very possible so long as you’re willing to commit to showing up, even when you can’t do so perfectly.

Here’s what to do: When things go off the rails a bit (and they will because, life), instead of throwing in the towel and saying “screw it, I already messed up!”, focus on moving forward with the next best decision. Missed your workout? It happens! Now, instead of sitting on the couch feeling sorry for yourself with a pint of Ben & Jerry’s, make the next best decision, which could be going for a walk or eating a nutrient-dense meal. You’re always one decision away from being right back on track. 

Myth # 5: You’re Just “Too Old” to Change

The truth: You’re never too old to get stronger, leaner, or healthier. Yes, you can make changes to your body. No, you’re not doomed. With the right training plan, nutrition approach, and recovery habits, your 40s, 50s, 60s, and beyond can easily be your strongest years yet. The only requirement is that you start. 

Just because you’ve done something one way for the first 30-40 years of your life doesn’t mean you’re stuck with it for the rest of your life (and you still have time!). In fact, the changes you make now could mean the difference in years of your life. 

Ready to Finally Break Free From These Myths and Start Feeling Your Best (At Any Age)? 

This is exactly why I created the Simply Strong App. As a woman in my late 30s, I understand the importance of approaching fitness and nutrition with the maturity and intentionality that’s required as we enter our second half of life. Our bodies are shifting and changing, and if we’re not willing to shift and change with them, we’ll be working against them. Let’s let our bodies work FOR us by utilizing:

• Science-backed strength training plans tailored to the needs of women 35+
• Macro-friendly recipes that fuel your progress (without restriction)
• A supportive community of women who are walking the same path