Why Sleep, Stress & Strength Training Matter More Than You Think

When it comes to losing weight or feeling your best after 35, most women focus on food and workouts—and for good reason. But there are two crucial areas that often get overlooked: sleep and stress.

If your nutrition is on point and you’re training consistently, but still not seeing results, it’s time to zoom out and look at what’s happening during the other 22 hours of your day.

According to experts like Dr. Stacy Sims, hormonal shifts during your late 30s, 40s, and beyond make recovery, stress management, and sleep more important than ever. These elements are not optional—they’re foundational.

💭 Why Sleep Is a Non-Negotiable

Sleep is when your body repairs, recovers, and resets your hormones. Without adequate sleep:

• Cortisol (your stress hormone) rises
• Hunger hormones (ghrelin and leptin) go out of whack
• Muscle recovery slows
• You’re more likely to crave sugar and carbs

Goal: Aim for 7–9 hours of quality sleep each night. If that’s a challenge, focus on consistent bedtimes, reducing screen time before bed, and creating a cool, dark, quiet sleep environment.

😩 Stress and Fat Loss: The Missing Link

Stress is a normal part of life—but chronic stress keeps cortisol elevated, which can lead to:

• Increased abdominal fat
• Blood sugar imbalances
• Disrupted sleep
• Slower recovery from workouts

This is especially important for women in their late 30s and 40s, when hormonal changes make the body more sensitive to stress.

Dr. Sims recommends balancing high-intensity training with recovery-based movement (like walking or yoga), prioritizing sleep, and managing emotional stress through mindful practices like journaling, breathwork, or therapy.

💪 Strength Training Is Still the Anchor

While sleep and stress are critical, strength training remains the anchor of any effective long-term health and fat loss strategy.

✅ It improves insulin sensitivity
✅ It builds and preserves lean muscle (which boosts your metabolism)
✅ It provides a powerful, controlled stressor that actually helps regulate cortisol when paired with good recovery

Together, these three pillars—strength training, sleep, and stress management—create the perfect environment for your body to thrive.

🏋️ How We Support the Whole Picture at Torque

We don’t just train hard—we train smart. At Torque, our programs are built to support the whole picture:

• Structured strength-focused programming
• Recovery days and active movement built into your week
• Nutrition support to promote deeper sleep and stable energy
• Evolt Body Composition Scans to track stress-related changes like inflammation, water retention, and muscle mass

Our coaches work with you to balance your training intensity with your lifestyle, not against it.

👣 Ready to Feel Strong and Balanced?

If you’re training with us and feel stuck, tired, or overwhelmed—it might not be your workouts. Let’s talk. Book a Goal Review Session so we can look at your recovery, sleep, and stress routines together.

If you’re new to Torque, schedule a No-Sweat Intro and we’ll create a plan that works with your body—not against it.

Because feeling strong and energized isn’t just about doing more—it’s about doing what matters most.

-Amanda