Zone 2 Cardio for Women Over 50: The Longevity Boost You Didn’t Know You Needed
(and why it pairs perfectly with strength training for women in midlife)
If we were sitting together having coffee, this is exactly what I would tell you…
Back in my 30s and early 40s, I was a runner—like serious runner. Four to five days a week, anywhere from 4 to 10 miles at a time. Winters meant HIIT on the treadmill, because I thought harder, faster, sweatier was the way.
Then my early 50s arrived, and my body started whispering what many women over 50 know all too well:
“Running is feeling… different.”
“My joints feel tighter.”
“I don’t bounce back the way I used to.”
And because I want to keep all my original parts (😉), I swapped long-distance running for cycling. It’s been wonderful—minus a few noteworthy bike crashes.
But here’s what changed everything for me…
As I learned more about hormonal shifts during perimenopause and menopause, I discovered that the most powerful cardio for women in midlife wasn’t what I’d been doing all those years.
It’s Zone 2 training.
And if you’re a woman in your 50s or beyond who wants to lose weight, shrink your waistline, build energy, improve longevity, and finally feel GOOD during exercise again… Zone 2 may be exactly what you’ve been missing.
What Is Zone 2 Training? (And Why Women 50+ Need It)
Zone 2 training is low-to-moderate intensity exercise that keeps your heart rate around 60–70% of your max.
If you don’t use a heart-rate monitor, think of it this way:
👉 You can talk, but you need a breath every couple of sentences.
👉 Your breathing is heavier, but you’re not gasping.
👉 You could sustain this pace for a while.
This is the sweet spot where your metabolism, hormones, and mitochondria (your cellular energy factories) thrive.
The Benefits of Zone 2 for Women in Perimenopause, Menopause & Beyond
This is where the magic happens:
⭐ Promotes fat loss
Zone 2 uses fat as the primary fuel source, helping shrink the midlife belly.
⭐ Boosts cardiovascular health
Better blood pressure, stronger heart, improved circulation.
⭐ Enhances energy and mitochondrial function
Critical for women who feel fatigued, foggy, or “slowed down.”
⭐ Gentle on joints
Perfect if running feels harsh now—or if you’re starting fresh.”
⭐ Supports brain health and hormones
Zone 2 reduces inflammation and supports neurogenesis, which helps with cognition and mood.
⭐ Improves metabolic flexibility
Your body becomes more efficient at switching between carbs and fat.
This means more stable blood sugar and fewer cravings.
⭐ Enhances longevity
Zone 2 stimulates the pathways linked to healthy aging and cellular repair.
THIS is the cardio foundation women over 50 need.
Read more about Zone 2 training here.
How Much Zone 2 Should You Aim For?
I usually recommend 150 minutes per week.
If you’re new to movement or starting again after a long pause, that may sound like a lot — but here’s what 150 minutes actually looks like:
● A 30-minute walk, five days a week OR
● A long walk or hike on the weekend + 2–3 shorter weekday walks
Totally doable. And the beautiful thing? Many of my clients start noticing more energy within a week.
__________________________________________________________________________________
But There’s One Thing Zone 2 Doesn’t Do...
And this is the part that really matters for women over 50:
Zone 2 does NOT build muscle.
And without muscle, you cannot:
● boost metabolism
● shrink your waist
● improve bone density
● support your joints
● enhance longevity
● reshape your body
This is why the women in my world always hear me say:.
**Zone 2 is the foundation.
Strength training is the transformation.**
You need both.
If you’re trying to lose weight but don’t have a strength program…
If you’re walking daily but still feel soft, tired, or achy…
If you WANT to lift weights but don’t know how to do it safely…
You are exactly who I created Strong After 50 for.
__________________________________________________________________________________
The Perfect Midlife Cardio Mix
Once you’re consistent with your Zone 2 minutes, here’s what your week might look like:
✔️ 150 minutes of Zone 2
This is your foundation.
✔️ 2 strength-training sessions (30 min each)
This is where muscle, metabolism, and shape change happen.
✔️ 1 quick HIIT session
Once you feel stronger and more stable, a short 20-minute HIIT is a wonderful metabolism booster.
But strength training is non-negotiable.
And this is where most women over 50 feel stuck:
● “I don’t know what to do.”
● “I’m afraid to hurt myself.”
● “I don’t want to do it wrong.”
● “I’m not consistent.”
So instead of beginning confidently…
they avoid starting at all.
That changes today.
If You Want a Simple, Safe, Effective Strength Plan…
Strong After 50
is my online, self-paced foundation program designed specifically for women in midlife who want to:
✔️ build muscle
✔️ lose fat
✔️ gain energy
✔️ stop feeling achy
✔️ protect their joints
✔️ exercise safely at home
✔️ finally know what to do (and how to do it WELL)
No gym required.
No complex routines.
No intimidation.
Just 30 minutes, twice a week, with me coaching you through every step.
Inside Strong After 50 you’ll learn:
✨ proper form
✨ how to tie breath to movement
✨ stability techniques that protect your joints
✨ how to build a simple weekly routine
✨ how strength, cardio, and nutrition work together
✨ my Rule of 25 — the exact guidelines I give private clients to help reduce cravings, stabilize blood sugar, build muscle, and lose fat
Women message me all the time saying:
“I wish I had learned this in my 30s.”
“No one ever explained it like this.”
“I finally feel confident lifting weights.”
If you’re ready to start your strength journey — safely, confidently, and without overwhelm...
👉 Click here to learn more about Strong After 50.
And if you’re not sure where to begin,
send me a message.
I will help you choose the path that fits your life, your body, and your goals.
Because this second act?
It’s yours.
And I want you to live it strong.
