Why It Feels Harder to Lose Weight After 35—and What to Do About It

If you’ve hit your mid-30s and noticed that the weight doesn’t come off as easily as it used to—you’re not alone. Many women in their late 30s and 40s experience the same thing: it’s hard to lose weight after 35. It’s not just in your head, and it’s not because you’re doing anything wrong.

At CrossFit Torque, we work with close to one hundred women (and men) each week who are in this exact phase of life. The good news? There are real, sustainable solutions that work—with the right strategy and support.

Why It’s Harder to Lose Weight After 35

Several physiological changes begin to happen around your mid-30s that can affect weight loss. Your body is just NOT the same body it was in your teens and twenties. But why …

✅ Slower metabolism
Muscle mass naturally declines as we age, and less muscle = a slower metabolism. You may burn fewer calories doing the same things you did at 25.

✅ Hormonal shifts
Estrogen, progesterone, and insulin sensitivity start to fluctuate, especially as you move into perimenopause. These changes can impact appetite, cravings, fat storage, and energy.

✅ Busy lifestyle stress
Work, kids, aging parents, and other life responsibilities mean less time for self-care. Chronic stress raises cortisol, which can lead to fat retention—especially around the midsection.

✅ Sleep disruptions
Sleep quality often worsens with age and stress. Poor sleep throws hunger hormones out of balance and makes recovery harder. Look back at the last few nights, how many hours of sleep have you had?

What Actually Works After 35

Here’s the truth: You don’t need to work out harder—you need to work out smarter. Crash diets and endless cardio may have worked when you were younger, but now you need a more strategic and sustainable approach.

💡 Focus on these 4 core strategies:

1. Strength Training is Non-Negotiable
   Muscle boosts your metabolism and keeps you strong. Strength training 3–4x/week builds the engine that helps you burn more fat all day.
2. Eat Enough Protein
   Most women over 35 don’t get enough protein. Aim for 0.8–1g per pound of body weight. Protein keeps you full, supports muscle growth, and stabilizes blood sugar.
3. Prioritize Sleep and Stress Management
   Recovery is critical. Even the best workouts and nutrition plan won’t work if your nervous system is in overdrive. Take rest days, breathe deeply, and get 7–9 hours of sleep. This may mean going to bed a little earlier!
4. Be Patient—and Consistent
   Your body has changed, but it can still change for the better. The key is consistency, not perfection.

What We Offer at Torque

Our programs are built to support women in their 30s, 40s, and beyond who want to feel strong, confident, and in control of their health again.

We offer:

• Small Group STRENGTH Training – email us for an updated schedule
• Personal Training for focused support
• Semi Private Personal Training for that above support but with a few other friends
• ForeverFit for those 50+ looking for smart training
• Nutrition Coaching to help you eat in a way that fuels you—not deprives you (specific targets)
• Evolt Body Scans to track progress in lean muscle, body fat, and more

You won’t find fad diets or extreme workouts here—just real strategies that work in real life.

Let’s Make a Plan

If you’re a current Torque member, schedule a Goal Review Session so we can look at your nutrition, recovery, and training together. If you’re new, book a No-Sweat Intro and we’ll help you build a realistic, personalized plan that fits your life.

It’s not too late. Your best years of strength, energy, and confidence are still ahead—with the right tools and support. Let’s get to where we want to be and feel for our 60s, 70s and 80s, versus trying to get back to the person you were “in your 20s”.

-Amanda