As we age, our bodies change—and so should our workouts. Starting around age 30, we begin to lose muscle mass. After 50, that loss speeds up. It’s a natural part of aging called sarcopenia, but it’s not something we have to accept without a fight. In fact, a brand-new 2024 study just confirmed what I’ve been teaching in my programs all along:
✅ Combining strength training AND cardio (called concurrent training) may be the most effective way to maintain muscle and manage body fat in your 50s, 60s, and beyond.
What Is Concurrent Training?
Concurrent Training (CT) simply means doing both:
- Resistance Training (RT) – lifting weights, bodyweight exercises, bands, etc.
- Aerobic Training (AT) – walking, cycling, running, or anything that gets your heart rate up.
Some people worry that combining the two can “cancel out” results—especially muscle-building progress. But this new study proves otherwise, especially for middle-aged and older adults.
What the Research Looked At
Researchers reviewed 53 studies involving adults aged 50 and up. They compared the effects of:
- Aerobic training (AT) alone
- Resistance training (RT) alone
- Concurrent training (CT) – a combo of both
They wanted to see what happened to things like:
- Body fat
- Lean muscle mass
- Waist size
- BMI (Body Mass Index)
What They Found
Here’s the good news:
💪 CT was just as effective as strength training alone when it came to building muscle.
🧡 CT was more effective than cardio alone for increasing lean muscle mass.
📉 When it came to reducing fat or waist size, cardio and CT were equally effective.
So, if you’re doing both cardio and strength training? You’re doing it right.
Why This Matters for Women 40+
If you’re over 40, you’ve probably already noticed that your body responds differently than it did in your 20s or 30s. You may find it harder to lose weight, easier to gain fat (especially around the belly), and more difficult to build or keep muscle.
That’s not just in your head. It’s real, and this study confirms that your best strategy is a smart mix of resistance and aerobic training.
The Role of Nutrition (Yes, Protein Matters)
The study also touched on something I talk about in every program I run: protein intake.
- Eating enough protein helps preserve and build muscle, especially when combined with resistance training.
- If you’re over 50, your body doesn’t process protein as efficiently as it used to—so quality and timing matter.
This is why I always recommend building meals that include lean protein sources, and I often include optional protein tracking tools in my programs.
How You Can Apply This Now
You don’t need a gym membership, fancy equipment, or hours a day to make this work. Here’s how you can apply CT in your own routine:
Sample Week:
- Monday: Strength Training (dumbbells at home)
- Tuesday: Walk, bike, or cardio class
- Wednesday: Strength Training
- Thursday: Rest or active recovery (yoga or stretching)
- Friday: Strength Training
- Saturday: Cardio (hike, long walk, dance!)
- Sunday: Rest
It’s the same approach I use in the STRONGER Together program — and now we’ve got the science to back it up.
Final Thoughts
This study is a powerful reminder that women over 40 are not fragile—we are capable, powerful, and adaptable. With the right balance of training and recovery, we can build muscle, protect our hearts, manage our weight, and age with strength and confidence.
If you’ve been doing cardio only, now’s the time to add resistance training. If you’ve been lifting weights and skipping cardio? Sprinkle some heart-pumping movement in.
You don’t need to choose one or the other.
You need both.
And I’m here to help you do it in a way that fits your life, supports your goals, and keeps you strong—body and mind.
Always in your corner,
Coach Misty
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