Episode 44Mar 2, 2026· 6:28

The Real Reason You're Not Losing Weight in Your 40s (Hint: It's Not Cardio)

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About this episode

This episode covers why strength training is recommended over cardio as the primary fitness strategy for people in their 40s, with fitness expert Anne Brady explaining the role of muscle mass in metabolism, calorie burn at rest, blood sugar regulation, hormone balance (hunger and stress), and physical independence. Brady outlines a beginner approach: two full-body sessions per week using bodyweight or free weights,…

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Who this episode is for

This episode may resonate with you if:

You've been doing cardio consistently for months but the scale isn't moving and you're wondering if you're doing the wrong thing entirely.

You're in your 40s and noticing your metabolism feels slower — things that used to work for weight loss aren't working anymore.

You've never done strength training and don't know where to start — the gym feels intimidating and you're not sure what 'enough' looks like.

You have a cardio workout you love — like a dance class or running — and you're trying to figure out how to add weights without giving it up.

You've been told by a trainer or friend to start lifting weights but kept putting it off because you didn't really understand why it mattered.

What you’ll learn

Make strength training the foundation, not cardio, for weight loss in your 40s

Prioritize frequency before intensity when starting out

Think of strength training as a permanent habit, not a 12-week program

Questions this episode helps answer

Is cardio enough for weight loss in your 40s?

answered

Anne Brady says no — most people assume more cardio is the answer, but in your 40s the real driver is building and maintaining muscle, which keeps your metabolism active even when you're not working out.

"the answer is more cardio, but the real game changer in your 40s is building and maintaining"

What should I actually be doing to lose weight after 40?

answered

Anne Brady says to make strength training the foundation — muscle is metabolically active, meaning the more you have, the more calories your body naturally burns throughout the day, which makes weight loss easier and long-term maintenance more realistic.

"Muscle is also metabolically active, meaning it uses energy even when you're not working out. So the more muscle you have, the more calories your body naturally burns throughout the day. This makes weight loss easier and long -term weight maintenance more realistic. And beyond"

How do I start strength training as a beginner in my 40s?

answered

Anne Brady says to focus on frequency before intensity — aim for two full-body sessions per week that include both upper and lower body movements, and only add intensity (heavier weights, more reps) once that feels like routine.

"you're new to strength training focus on frequency before intensity aim for two full body sessions per week include movements that work both your upper and lower body And once that feels like"

Do I have to give up my favorite workout to start lifting weights?

answered

Ashley shares from her own experience that she kept Zumba as her favorite workout while adding strength training on top of it, and found that the combination improved her endurance and overall fitness.

"really was a game changer for me to add strength training to my exercises. I do feel like it's helped give me more endurance. It's helped improve"

How often should I lift weights if I've never really done it before?

answered

Anne Brady recommends two to three times a week, every week — not a short program you finish and stop, but regular full-body sessions that consistently challenge your muscles.

"or machines. And the key is consistency. Two to three times a week, every week. Not a quick 12 -week program and then you're done. Just regular, full -body sessions that challenge your muscles in a way that feels doable for you. So why is"

Setting expectations: This episode is not a deep dive into why cardio fails or a scientific breakdown of hormonal changes in your 40s — despite what the title implies. It's a short voice note from a fitness PhD making the case for strength training over cardio, followed by Ashley reflecting on her own reluctant journey to picking up weights.

Tone & style

Ashley started out convinced that cardio and dieting were the answer to losing weight, repeatedly brushed off advice from instructor Rhonda and a friend to start lifting, then finally picked up weights — and now she's working toward consistently using 20-pound dumbbells and telling her listeners they should do the same.

Expert fitness advice from a PhD practitioner, supplemented by Ashley's personal experience. Contains health-related claims about metabolism and hormones — not a substitute for medical guidance.

toneUpbeat & practical

focusAnne Brady makes the case that strength training — not more cardio — is the real lever for weight loss and physical capability in your 40s, and Ashley reflects on finally coming around to that herself.

stylesolo_monologue

energymedium

complexitybeginner

pressure Levellow

emotional Textureencouraging, self-deprecating, enthusiastic

Notable quotes

"foundation of your routine. And I know, that might not be what you'd expect. Most people think the answer is more cardio, but the real game changer in your 40s is building and maintaining"

— Anne Brady

"to three times a week, every week. Not a quick 12 -week program and then you're done. Just regular, full -body sessions that challenge your muscles in a way that feels doable for you. So why is"

— Anne Brady

"out and how my instructor Rhonda would... basically say to me that she never thought I was going to lift a weight. She never thought that she could get me to lift a weight. And I didn't realize."

— Famous Ashley Grant

"word game changer, but it really was like it really was a game changer for me to add strength"

— Famous Ashley Grant

Episode transcript

Organized into 4 chapters — open any part to read the full text.

0:001. Intro and Anne Brady's Voice NoteAshley Grant introduces the episode and hands it over to a voice note from Anne Brady.0:192. Anne Brady: Why Strength Training, Not Cardio, Is the Priority in Your 40sAnne Brady argues that strength training — not more cardio — should be the foundation of fitness in your 40s, explaining how muscle mass supports metabolism, weight loss, hormone regulation, and everyday physical capability.2:513. Ashley Reflects on Finally Picking Up WeightsAshley shares her own experience resisting weights early on — her instructor Rhonda never thought she'd lift — and how adding strength training alongside Zumba has made her feel stronger and improved her overall endurance.5:554. Outro and Call for Voice NotesAshley wraps up, mentions her goal of using 20-pound dumbbells more consistently, and invites listeners and fitness pros to submit voice notes at famousashleygrant.com/fitness.

Open full transcript

Mentioned in this episode

personAnne Brady

Fitness expert with a PhD who submitted a voice note arguing that strength training — not cardio — should be the foundation of fitness for people in their 40s.

personRhonda

Ashley's early workout instructor who never thought she could get Ashley to lift a weight.

personFamous Ashley Grant

Host of More Movement Please, who shares her own experience finally adding weight training to her workouts alongside Zumba.

websitefamousashleygrant.com/fitness

Ashley's website where listeners and fitness professionals can submit voice notes to be featured on the podcast.

productZumba

Ashley describes Zumba as her absolute favorite way to work out, which she does alongside her newer strength training habit.

Key themes

Strength training over cardio in your 40s

Anne Brady argues that most people assume more cardio is the answer for weight loss in their 40s, but she says strength training should be the foundation instead.

Muscle as metabolic engine

Anne Brady explains that muscle burns calories even at rest, making it central to weight loss and long-term weight maintenance.

Muscle and everyday physical capability

Anne Brady ties strength training to concrete daily tasks — carrying groceries, climbing stairs, getting off the floor, keeping up with kids or grandkids — rather than framing it abstractly.

Consistency before intensity

Anne Brady's specific guidance is to aim for frequency first — two full-body sessions a week — and only add heavier weights or more complex exercises once that feels routine.

Ashley resisting weights early on

Ashley recalls that her instructor Rhonda never thought she'd lift a weight, and that she herself assumed cardio and dieting were all she needed — a resistance she has since moved past.

Feeling stronger as its own reward

Ashley describes the experience of adding weights to her workouts not in terms of weight loss results but in terms of how much better it feels to be able to lift and do things.

Strength training alongside Zumba, not replacing it

Ashley is clear that Zumba remains her favorite workout and that she is adding strength training on top of it, not swapping one for the other.

Working toward heavier dumbbells as a personal goal

Ashley shares that her current goal is to use 20-pound dumbbells more consistently, and that she is getting closer but not quite there yet.

Hormone and blood sugar effects of strength training

Anne Brady briefly mentions that strength training helps regulate hormones tied to hunger and stress, and improves how the body handles blood sugar.

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