Why I’m Ditching CrossFit for Heavy Lifting (And Why It Matters at 46)
I gave my CrossFit coach my one month notice in February 2026. After just over 2 years of membership, I’m out at the beginning of March.
Not because I didn’t enjoy it. Not because the community wasn’t great. But because I finally understood something that’s been sitting in the back of my mind for months: I’m doing the wrong type of training for my body, my age, and my goals.
Heavy lifting for women over 40 is, it turns out, a completely different conversation from general fitness advice — and nobody had ever explained it to me properly.
I’m 46. I’ve been through three pregnancies. I live in perimenopause territory. And I’ve spent too long thinking that sweating through high-intensity interval classes was the answer to staying strong and healthy.
Turns out, I was wrong.
The Wake-Up Call
A few weeks ago, I listened to Dr. Stacy Sims on the Mel Robbins podcast (Episode 361, if you want to look it up). Dr. Sims is an exercise physiologist who specializes in women’s health, and she said something that stopped me in my tracks:
“Women are NOT small men. Menopause isn’t happening TO you—it’s something you can face with control.”
She went on to explain that HIIT classes—the kind I’d been doing religiously at CrossFit—keep women in a frustrating middle zone. Too hard to properly recover from, but not hard enough to actually create adaptation. You’re tired all the time, but you’re not getting stronger.
And the kicker? Heavy lifting is MORE effective than hormone replacement therapy alone for managing menopause symptoms.
That hit me hard. Because I’ve been feeling it—the fatigue, the brain fog, the sense that I’m working so hard but not seeing the results I want. I thought I just needed to push harder. Turns out, I needed to work smarter.
What I’m Doing Instead
I’m switching to a gym where I can train on my own schedule and follow a proper strength training protocol. No more fixed class times. No more cramming a workout between school drop-off and the drive to college. Just me, some heavy weights, and a simple plan.
The best approach to heavy lifting for women over 40 is called the 3×5 framework, and it’s beautifully straightforward:
3 sets of 5 reps at 80% effort, 3 days a week.
That’s it. No complicated programming. No hour-long sessions. Just three focused lifting days:
- Monday: Squats (plus some Bulgarian split squats if I’m feeling brave)
- Wednesday: Bench press and overhead press
- Thursday: Deadlifts and hip thrusts
Each exercise gets 3 sets of 5 reps at about 80% of my max effort—what’s called RPE 8 out of 10. And here’s the part that surprised me: 3 minutes of rest between sets. Yes, really. Full recovery between sets means I can lift heavy every single time, not just burn myself out.
If I want to add a finisher, I can throw in some sprint intervals—30 seconds all-out, 2 minutes full rest, 3 rounds max. Assault bike, battle ropes, kettlebell swings. Short, brutal, effective. None of this 20-minute moderate cardio nonsense.
Why Heavy Lifting for Women Over 40 Matters
I’m not in my 20s anymore. I’m not even in my 30s. My body is changing—hormones shifting, muscle harder to build and easier to lose. And the research is clear: heavy lifting for women over 40 is THE tool for perimenopause and menopause.
It’s not just about looking strong. It’s about building stress resilience, protecting bone density, managing mood, and keeping my metabolism functioning properly. Dr. Sims talks about how strength training rewires your nervous system, teaching your body to handle stress better—not just physical stress, but mental and emotional stress too.
And here’s something that really stuck with me: it’s never too late. Women can build stronger bodies in menopause than they had in their 30s. That’s not some motivational fluff—that’s science.
The Protein Piece
There’s another part of the heavy lifting for women over 40 puzzle I’ve been getting wrong: protein.etting wrong: protein.
Dr. Sims says most women dramatically under-eat protein. And when we crave sugar? It’s usually because we need protein, not carbs. (She calls this the “protein leverage effect,” and it makes so much sense when you think about it.)
The formula is simple: your weight in pounds x 1g = daily protein target.
For me, that’s about 50kg (110 lbs), so I’m aiming for 110g of protein per day. That’s a lot more than I’ve been eating. It means 2-3 eggs at breakfast instead of intermittent fasting, especially on training day mornings, a big protein-rich lunch, proper portions of meat or fish at dinner, and probably a protein snack.
More protein, LESS training volume, LESS moderate cardio. It feels counterintuitive, but I’m trusting the science.
What This Really Means
I’ll be honest: I’m a bit nervous. Leaving CrossFit means leaving the structure, the community, the built-in accountability. But it also means taking control. No more showing up to whatever class is scheduled and hoping it aligns with what my body needs. No more feeling guilty when I can’t make it to a session because one of my children is ill or something has come up.
This is about freedom. Freedom to train on my terms, at times that work for me, following a programme designed for women my age.
And it’s about something bigger too. My word for 2026 is GRIT. Not the “push through at all costs” kind of grit, but the “make smart choices and stick with them” kind. The kind that says: I’m 46, I’m figuring this out, and I’m doing it MY way.
Heavy lifting won’t solve everything. But it’s a tool—a powerful one—and I’m finally ready to use it properly.
What to Take From This
If heavy lifting for women over 40 resonates with you, here’s where to start:
- Listen to the episode — Mel Robbins Podcast, Episode 361 with Dr. Stacy Sims. Start there. It’s brilliant.
- Try the 3×5 framework — 3 sets of 5 reps at 80% effort, 3 days a week. Pick 3 lifts and show up consistently.
- Calculate your protein target — Weight in pounds × 1g = your daily goal. Almost certainly more than you’re currently eating.
- Give yourself 3 minutes between sets — Full recovery means you can lift heavy every time. Not a minute. Three minutes.
- Ditch the moderate cardio — If you add it, sprint intervals only: 30 seconds all-out, 2 minutes full rest, 3 rounds max.
- Start small if you’re new — Dr. Sims suggests 10 minutes, 3 times a week: squats, pushups, overhead press. That’s enough to begin.
Why This Belongs in “Body”
My blog is organised around my Tree of Life: Roots, Body, Mind, Heart, Soul, Purpose. Each section represents a part of my life that needs attention.
This post belongs in Body because it’s about understanding what my body actually needs — at this age, at this stage, with these hormones. The Body section is where I put everything to do with health, fitness, energy, and physical wellbeing. Taking care of my body is the foundation that makes everything else possible. And for the first time, I feel like I finally know how to do it properly.
So here’s to heavy lifting for women over 40 — and getting stronger physically, mentally, and emotionally. One heavy lift at a time.
Notes from Soph | Learning, not perfection.
Are you training in a way that actually works for your body right now? I’d love to hear — leave a comment or reach out.
Source Details:
Mel Robbins Podcast — Episode 361 with Dr. Stacy Sims 🎙 Heavy Lifting (Dr. Stacy Sims):https://www.melrobbins.com/episode/episode-361/
ROAR by Dr. Stacy Sims — Published 2016 | Rodale Books
