I’ve been there. I spent 5-6 days a week doing HIIT (High-Intensity Interval Training) in an effort to lose the weight I gained during perimenopause. I pushed myself to the limit, thinking more was better. But after months of relentless HIIT sessions, I wasn’t seeing the results I was hoping for—and honestly, I felt burned out.

Despite all the effort, the weight just wouldn’t budge, and my energy was running low. I was exhausted. My sleep was suffering, and I was struggling to balance it all. This wasn’t the dream body I had imagined.

So, what went wrong?

The Hidden Issue with Doing Too Much HIIT

Here’s the thing: HIIT is great for burning calories and improving cardiovascular health. It’s intense, it’s fast, and it’s effective in many ways. But, when you rely on HIIT exclusively to lose weight, your body can adapt, and that’s where things can go wrong. Let me break it down.

1️⃣ Your Body Gets Used to It—And You Stop Burning As Many Calories

Your body is smart. When you do the same workout over and over, it starts adapting. In my case, I was doing the same HIIT routines week after week, pushing myself harder each time. However, over time, I was burning fewer calories during each session, and eventually, I hit a weight loss plateau.

What I needed was progressive overload, something I was missing. I wasn’t challenging my body in a way that would push me past this plateau. Instead, I kept spinning my wheels.

2️⃣ HIIT Doesn’t Build Muscle—Muscle Is the Key to Fat Loss

Here’s the reality: HIIT can tone your body, but it doesn’t build muscle the way strength training does. And here’s why that’s a problem: Muscle is key for boosting metabolism. The more muscle you have, the more calories you burn at rest. Without building muscle, your metabolism can slow down over time.

I needed to incorporate strength training into my routine. Once I started, I noticed a shift—muscle growth helped me boost my metabolism and finally see some real changes.

3️⃣ Too Much Stress on Your Body—Cortisol and Fat Retention

Another issue with doing too much HIIT is the impact it has on your stress levels. HIIT is intense by nature, and too much of it can elevate cortisol, the stress hormone. When cortisol stays elevated, it can contribute to fat retention, especially around your midsection.

When I was only doing HIIT, I realized that my body was holding onto fat, especially in areas I hadn’t seen before. The stress from overtraining and pushing myself too hard didn’t just affect my body—it affected my mind too.

4️⃣ Overtraining Leads to Fatigue—Not Fat Loss

If you’re not balancing your workouts with adequate rest and recovery, overtraining can lead to fatigue, burnout, and hormonal imbalances. This is exactly what I experienced. I felt tired, drained, and my workouts weren’t as effective. My body wasn’t able to recover properly, and I wasn’t seeing the results I needed

5️⃣ HIIT Alone Won’t Fix Hormonal Changes in Perimenopause

Let’s be real: Perimenopause brings its own set of challenges. Hormonal fluctuations make it harder to lose weight and maintain energy levels, no matter how hard you try. If you’re over 40 and struggling with weight gain, you’ve probably noticed that HIIT alone isn’t quite cutting it.

Strength training, when combined with a balanced approach to nutrition and recovery, helps to balance hormones and improve fat loss. When I started adding strength training back into my routine, it helped support my hormones and improve my overall fitness, especially during those tough hormonal shifts.

So, What’s the Solution?

Instead of doing HIIT exclusively, I started mixing it up. I added strength training into my routine, focusing on building muscle and improving my core strength. Strength training was the missing piece I needed to boost my metabolism.

The Takeaway:

If you’re stuck in the cycle of HIIT-only workouts, it might be time to rethink your approach. Incorporate strength training to build lean muscle, boost metabolism, and improve your hormonal balance. Once I balanced both, my body composition changed, and I finally felt like I was making real progress.

You don’t have to rely on one method to reach your goals. By combining HIIT, strength training, and adequate recovery, you’ll achieve long-lasting, sustainable results.

Ready to Build Strength, Confidence, and a Body That Works for You? 💥

Are you tired of fearing the weights and feeling like building strength will make you “too bulky”? Let’s turn that mindset around!

The Brave Strength Method™, is about empowering you to embrace strength—not just to change your body, but to transform your mindset and boost your confidence. We’ll help you create a workout routine that respects your body and builds muscle in a healthy, sustainable way. No extreme dieting, no fear, just results.

If you’re ready to stop holding yourself back and start feeling stronger, empowered, and more confident than ever before, it’s time to join the Brave Strength Method™. We’re with you every step of the way—guiding you through every rep, every set, and every challenge on your journey to true strength.

Don’t let the fear of “bulking up” or misconceptions hold you back any longer. Click here to apply and learn how you can start your transformation today.

With stength,

Terrell

What Worked Before… Isn’t Working Anymore?
Discover the 3 essential shifts every woman over 40 needs to boost energy, build muscle, and finally feel in control of her body again.

Get the FREE Midlife Metabolism Revamp and learn how to support your hormones, balance insulin, and fuel your body—without dieting, extremes, or burnout.

Your body is just asking for a different kind of support—one that actually works with your hormones and metabolism in midlife.