From Cardio to Strength: Relearning My Body in This Season of Life

There was a time in my life when running was everything.

As a teenager, I was a competitive runner. In college, racing wasn’t just something I did, it was part of who I was. Pushing my limits for intensity and achievement, mile after mile. And honestly, I still love it. There’s something about lacing up your shoes and enjoying a run that will always feel like home to me.

But here’s the truth I’m learning in this season of life…

What worked then isn’t what my body needs now.

At 56, navigating menopause and living alone, I’m starting to understand my body in a completely different way. The high-intensity cardio that once defined my fitness routine just isn’t giving me the same results anymore, especially when it comes to maintaining muscle tone and managing weight.

It’s tough!

There’s a part of me that still wants to train like I used to. To push harder. To do more. To sweat like I did in those earlier years. But I’m learning that this phase of life isn’t about doing more, it’s about doing what’s right.

The Shift I Didn’t Expect (But Needed)

As I’ve been reading The Self-Care Solution by Dr. Jen Ashton, the April chapter is all about cardio and finding balance. I think it will resonate for anyone who isn’t sure what type of exercise if best. Jen’s experience was shifting away from heavy cardio and learning to embrace strength training as well.

What stood out most was this: Both cardio and strength training are essential as we get older, and it’s important to find the right balance. Exercise recommendations are at least 150 minutes of moderate intensity cardio each week, plus two sessions of strength training.

Top benefits of cardio include:

Brain health and mental clarity
Reducing the risk of certain cancers
Supporting blood pressure, cholesterol, and insulin levels

**Top benefits of strength training include:**

Bone density and bone health (which is so important post menopause)
Muscle mass for overall strength
Boosted metabolism
But like so many things in midlife… it’s about how we do it now.

What I’m Focusing on Now

Instead of long, intense runs, I’m shifting into a more balanced approach:

Strength training is becoming my foundation
Walking and walk + run intervals are part of my routine
When I do run, it’s intentional, keeping it in Zone 2 (for me, under a 132 heart rate)
My runs are shorter now, often just 2 or 3 miles

And honestly… this is where I’m stretching myself the most:

I’ve decided to start working with a personal trainer.

Even with all the years of fitness experience I have, I’m realizing that my body is different now. Hormones play a role. Recovery looks different. Building and maintaining muscle requires a new level of intention.

And I’m ready to learn what that looks like now.

If You’re Feeling This Too…

If exercise feels harder than it used to…
If your body isn’t responding the same way…
If you’re wondering what works now…

You’re not alone.

Dr. Ashton shares a few simple reminders that I’m holding onto:

Start slow
Find something you enjoy
Create accountability or community
Align movement with something that excites you

I’ve also been more intentional about how I fuel and support my workouts in terms of hydration, recovery, and overall wellness.

I’ll be sharing more about that in the coming weeks, including products I’m using, what’s working, and how it’s supporting me in this phase of life.

If you’re curious, stay tuned…or if you ever want to go for a walk…I’m here, ready to go for one with you.

Live Well with Angela

From Cardio to Strength: Relearning My Body in This Season of Life