Metabolic Training vs. Strength Training: What Women age 40+ Need to Know

If you’re in your 40s or beyond and trying to figure out the best way to exercise during peri and post-menopause, you’ve probably heard about both metabolic training and strength training. Maybe you’ve even been told you should be doing more of one or the other—but which one is actually best for you at this stage of life?

The short answer: Strength training should be your foundation. Metabolic training has its benefits, but it’s not where your focus should be if you want to preserve muscle, protect your bones, and keep your metabolism woeking with you as you age.

Because I get questions about metaabolic training so often - I'd like to break it all down for you!

Also - check out the Q & A section at the end of the artice. Maybe some of your specific question have already been asked (and answered!).

What’s the Difference Between Metabolic Training and Strength Training?

Both types of training involve resistance, but they serve different purposes:

• Metabolic Training: Think high-intensity workouts that combine strength and cardio elements with minimal rest between exercises. The goal is to keep your heart rate elevated and maximize calorie burn. Workouts like HIIT circuits, CrossFit-style WODs, and Orangetheory fall into this category.

• Strength Training: This involves structured, progressive resistance training with the primary goal of increasing muscle mass and strength. It includes exercises like squats, deadlifts, presses, and rows, performed with enough rest between sets to allow for proper recovery and heavier lifting.

Why Strength Training is so Important During Peri & Post-Menopause

Menopause brings a natural decline in estrogen, which leads to muscle loss, bone density reduction, and a slower metabolism. Here’s why prioritizing strength training is the best strategy:

1. Preserves Muscle & Keeps Your Metabolism StrongMuscle mass naturally declines with age, which can lead to a sluggish metabolism. Lifting progressively heavier weights helps combat this by stimulating muscle growth (hypertrophy) and keeping your metabolism active.

2. Strengthens Bones & Reduces Osteoporosis RiskStrength training applies stress to bones, prompting them to become denser and stronger—a crucial benefit as estrogen declines and bone loss accelerates.

3. Supports Joint Health & Reduces PainStrong muscles provide better joint stability, helping to reduce aches, pains, and the risk of injury.

4. Regulates Blood Sugar & Hormonal HealthResistance training improves insulin sensitivity, which is key in preventing weight gain and reducing the risk of type 2 diabetes.

5. Improves Mood & Mental HealthRegular strength training releases endorphins and can help alleviate anxiety, depression, and brain fog often associated with menopause.

Metabolic Training: Pros & Cons for This Life Stage

Metabolic training still has its place, but it should be seen as an addition to your routine, not the foundation. Here’s why:

Pros:

✅ Burns Calories Quickly – Helps with weight maintenance and fat loss.

✅ Improves Cardiovascular Health – Keeps your heart strong and improves endurance.

✅ Time Efficient – Can be a fast and effective workout when time is limited.

Cons:

⚠️ Can Be Too Stressful on the Body – As we age, we don’t recover as quickly. Too much high-intensity exercise can raise cortisol (stress hormone) levels, which may contribute to fat storage, particularly around the midsection.

⚠️ Doesn’t Prioritize Muscle Growth – While metabolic workouts involve weights, they’re often too light or performed with too much fatigue to truly stimulate strength and hypertrophy gains.

⚠️ Higher Risk of Injury – When you’re exhausted from minimal rest, your form can suffer, increasing the risk of injury.

So, should you still do metabolic workouts? Absolutely—just not at the expense of proper strength training and not every day. A balanced approach might look like 3 days of strength training and 1-2 days of metabolic conditioning, with proper recovery.

Q&A: Answering Your Questions!

Q1: "I use heavy dumbbells in my group fitness class. I know I’m getting stronger and I work up a good sweat. But I’ve been told this isn’t really training for strength. That it’s considered metabolic. Why is that?"

A: If you’re doing exercises with heavy dumbbells, that’s great! But in most group fitness settings, the structure tends to focus on high reps, short rest periods, and keeping your heart rate up. This shifts the focus from true strength building to metabolic conditioning. To truly train for strength, you need progressive overload, meaning you gradually increase the weight over time and allow for enough rest between sets (usually 60-90 seconds or more). If you’re constantly breathless and rushing from one movement to the next, you’re likely not lifting heavy enough to build max strength.

Q2: "I don’t feel like I’ve had a good workout unless I’m out of breath and sweaty. I keep reading that that’s not the best way to train now that I’m 45. Is that true?"

A: It’s a common myth that a “good workout” has to leave you drenched and gasping for air. While high-intensity training has its place, at this stage in life, the real magic happens with strength training that focuses on muscle growth and recovery. Not every workout needs to feel like a cardio session. The goal is to build and maintain muscle, which in turn keeps your metabolism working with you, helps with hormonal balance, and supports long-term health. Some of your sessions may leave you sweaty, but the key is intentional strength work rather than just chasing exhaustion.

Q3: "I LOVE Orangetheory & CrossFit. Are those considered strength training or metabolic training?"

A: Both Orangetheory and CrossFit include strength elements, but they are primarily metabolic training because they focus on high-intensity, minimal rest, and often lighter weights compared to traditional strength training. CrossFit does incorporate heavy lifting, but often in a fatigued state, which can limit your ability to truly build strength. If you love these workouts, keep doing them—but consider adding dedicated strength days where you focus on lifting heavy with longer rest periods.

Q4: I want to lift heavy and know I should, but I always get injured in my class and then stop exercising for a long time while I recover. Then I’m scared to get back to the weights! Any suggestions?

A: Injury can be frustrating and discouraging, but the key is lifting with proper form, appropriate loads, and adequate recovery. If you’re consistently getting injured in a class setting, it might be worth working with a coach or trainer one-on-one to refine your technique and ensure you're progressing safely. Strength training doesn’t have to mean pushing to your absolute max every session—focus on controlled, high-quality movement and gradually increasing weights at a pace that feels good for your body.

Q5: I don’t have time to spend an hour at the gym 3 days a week AND do metabolic work. I also like to run, hike, and swim—I just can’t do it all! Help!

A: You don’t have to do it all! The key is prioritization. If you love endurance activities like running, hiking, and swimming, make strength training the non-negotiable foundation (2-3 times a week for 30-45 minutes) and weave in metabolic work naturally through your hobbies. Short, effective strength sessions are better than skipping them altogether!

The Bottom Line

If you’re in your 40s, 50s, or beyond, strength training should be your priority. It supports muscle retention, metabolism, bone health, and hormonal balance. Metabolic training can still be part of your routine, but it shouldn’t be the foundation—especially if you’re struggling with fatigue, recovery, or hormonal changes.

Focus on lifting heavy, progressing over time, and allowing proper recovery. Your future self will thank you!

Got more questions? Drop them in the comments—I’d love to hear from you!

References

1. American College of Sports Medicine (ACSM). (2021). Resistance Training for Health and Fitness. Retrieved from www.acsm.org

2. National Strength and Conditioning Association (NSCA). (2020). The Role of Strength Training in Aging Populations. Retrieved from www.nsca.com

3. Menopause Society (formerly NAMS). (2022). Exercise Recommendations for Women in Menopause. Retrieved from www.menopause.org

4. Phillips, S. M., & Winett, R. A. (2010). Uncomplicated Resistance Training and Health-Related Outcomes: Evidence for a Public Health Mandate. Current Sports Medicine Reports, 9(4), 208-213. doi:10.1249/JSR.0b013e3181e7da73

5. Westcott, W. L. (2012). Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports, 11(4), 209-216. doi:10.1249/JSR.0b013e31825dabb8

6. Janssen, I., Heymsfield, S. B., Wang, Z. M., & Ross, R. (2000). Skeletal Muscle Mass and Distribution in 468 Men and Women Aged 18-88 Yr. Journal of Applied Physiology, 89(1), 81-88. doi:10.1152/jappl.2000.89.1.81

7. Irwin, M. L., Yasui, Y., Ulrich, C. M., et al. (2004). Effect of Exercise on Total and Intra-Abdominal Body Fat in Postmenopausal Women: A Randomized Controlled Trial. JAMA, 289(3), 323-330. doi:10.1001/jama.289.3.323

8. Strasser, B., & Schobersberger, W. (2011). Evidence for Resistance Training as a Treatment Therapy in Obesity.Journal of Obesity, 2011, 482564. doi:10.1155/2011/482564