Why Too Much HIIT Might Be Hurting, Not Helping, Your Fitness After 40
Why Too Much HIIT Might Be Hurting, Not Helping, Your Fitness After 40
The Truth About HIIT (And Why Most Studios Get It Wrong)
For years, HIIT (High-Intensity Interval Training) has been marketed as the ultimate fat-burning, metabolism-boosting workout—and hey, we were on the bandwagon for a while too, so I speak from experience.
Let’s be clear, I’m not here to mock it. HIIT has its place when programmed correctly. But once I turned 40, I realized there had to be a better way.
What worked for me as a college athlete and in my 20s and 30s was no longer working. I couldn’t eat less and move more and expect my body to respond the same way. I couldn’t just go for a run—especially with my knees yelling at me.
I kept experiencing weird injuries that seemed to pop up out of nowhere. Recovery took longer. Energy was lower. And despite training hard, my body wasn’t responding the same way.
That’s when I knew I needed to do something different. So, I dove deep into science, certifications, education, and hormone training to understand what was really going on.
What I discovered completely changed the way I train and coach others. Most HIIT workouts aren’t actually HIIT—and for women over 40, they might be doing more harm than good.
Most Studios and Bootcamps Are Doing “Fake HIIT”
True HIIT is short, explosive, and followed by full recovery. But most gyms, franchises, and bootcamps push people into high-intensity circuits for 30-45 minutes straight, keeping heart rates too high for too long.
🚨 The result? Overtraining, stress, and metabolic burnout instead of fat loss and strength gains.
Here’s why too much HIIT can be a problem—especially for women over 40.
How HIIT Can Wreck Women’s Hormones After 40
Women’s bodies respond differently to stress and exercise after 40.
1. HIIT Spikes Cortisol (Stress Hormone), Leading to Belly Fat & Fatigue
Women in perimenopause and menopause already experience higher baseline cortisol due to hormonal shifts.
Excessive HIIT adds even more stress, raising cortisol levels even higher—leading to:
✔ Increased belly fat (due to cortisol-driven insulin resistance)
✔ Fatigue and burnout
✔ Blood sugar crashes, cravings, and mood swings
🚨 If you’re doing HIIT and not seeing results, this could be why!
2. HIIT Depletes Progesterone, Making Symptoms Worse
Women in their 40s already experience declining progesterone levels, which can lead to irritability, poor sleep, and anxiety.
Too much HIIT further depletes progesterone, leaving women wired but tired—exhausted during the day but unable to sleep at night.
If your workouts are making you feel worse, not better—it’s not you, it’s the approach.
3. HIIT Worsens Joint Pain, Injuries & Recovery Issues
Many over 40 already have wear and tear on their joints—old injuries, arthritis, or mobility restrictions.
HIIT often includes high-impact movements like jump squats and burpees, which can aggravate knees, shoulders, and backs.
With slower recovery times after 40, back-to-back HIIT sessions can leave women feeling drained, sore, and inflamed.
🚨 Pain isn’t normal. If HIIT is leaving you constantly achy, it’s time to rethink your training.
4. HIIT Can Cause Muscle Loss Instead of Strength Gains
After 40, muscle loss accelerates, making strength training a top priority.
But HIIT doesn’t build muscle—it burns calories.
Too much HIIT without enough strength training can lead to muscle breakdown, a slower metabolism, and more stubborn fat.
🔥 What to do instead? Prioritize strength training first!
HIIT & Conditioning
Most people misuse HIIT and would benefit from more aerobic conditioning (Zone 2 training) and strength work.
✔ Conditioning should be balanced, not extreme – HIIT is only one tool, not the whole toolbox.
✔ Zone 2 cardio (low-intensity, steady-state) is just as important – It builds aerobic efficiency, making you fitter, healthier, and better able to recover.
✔ Strength Training Should Be the Foundation – Instead of chasing calorie burn, building muscle leads to long-term metabolic and hormonal health.
🚨 The problem? Most fitness studios and franchises don’t teach this. They stick to the “HIIT all the time” model because it feels intense and sweaty. But intense doesn’t always mean effective.
What Should Women Over 40 Do Instead?
At inMotion Training Studio, we take a smarter approach to fitness—one that works with your body, not against it.
✔ Strength Training First – Build and maintain lean muscle, which boosts metabolism and supports hormones. (3-4x per week)
✔ Zone 2 Cardio for Fat Loss & Recovery – Walk, bike, row, or do steady-state cardio to improve endurance without stress.
✔ HIIT, But the Right Way – If you do HIIT, make it short, explosive, and allow full recovery. (No more bootcamp “HIIT” that just wears you down.)
✔ Prioritize Mobility & Recovery – Stretching, mobility work, and breathwork help lower cortisol and keep joints pain-free.
✔ Support Your Hormones with Nutrition – Prioritize protein, healthy fats, and nutrient-dense meals instead of over-restricting calories
So what should your week look like? Check out this Blog Post on How Your Week Should Look: Training Smarter After 40.
The Bottom Line: HIIT Isn’t Bad—But It’s Not the Answer for Everyone
For women over 40, the goal should be strength, longevity, and sustainable energy—not constant exhaustion.
If your workouts leave you feeling:
❌ More inflamed
❌ Exhausted instead of energized
❌ Frustrated with slow results
…it’s time for a better training approach.
✅ Want to train smarter, feel better, and see real results? Join us at inMotion Training Studio and experience the difference!
📅 Book a free consultation today and let’s create a customized plan that works for YOUR body.
