HIIT Training, Cortisol Belly, and Perimenopause: Should You Break Up?
When Hillary Duff recently shared that she changed the way she trains during perimenopause, it sparked a bigger conversation: Are women over 40 doing the wrong workouts?
If you've spent more than five minutes on social media lately, you've probably seen someone say:
"Stop doing HIIT. It's causing your cortisol belly."
Then someone else says women over 40 should only walk.
Another person swears by lifting heavy.
And suddenly you're left wondering...
What am I actually supposed to do?
As a woman who has spent years coaching clients through different seasons of life—including perimenopause—I think this conversation deserves a little more of a conversation.
First...What Is "Cortisol Belly"?
"Cortisol belly" isn't a medical diagnosis. It's a phrase people use to describe the changes many women notice around their midsection during perimenopause.
As estrogen begins to fluctuate, your body changes. Sleep may become harder. Recovery may take longer. Stress can feel heavier, and many women also notice that the strategies that worked in their 20s and 30s suddenly stop working.
Not only is it frustrating, but it gets confusing. So what’s the solution?
Is HIIT the Problem?
Not necessarily.
High-intensity interval training (HIIT) can absolutely improve cardiovascular fitness and be part of a healthy exercise routine. The question isn't whether HIIT is "good" or "bad."
The question is: What else is going on in your life?
If you're:
Sleeping five hours a night
Working long days
Caring for aging parents or teenagers
Eating whatever you can grab between meetings
Constantly feeling stressed
...adding several days of all-out HIIT on top of that may simply be more stress than your body can recover from.
Exercise is a stressor.
A good one.
But your body still has to recover from it.
Why Strength Training Matters More Than Ever
During perimenopause, women naturally begin losing muscle mass if they aren't actively working to maintain it.
That's one reason strength training for perimenopause has become such an important conversation.
Muscle supports:
Healthy aging
Bone density
Everyday strength
Balance
Metabolic health
Confidence
It's one of the best investments you can make in your long-term health.
Why We Love Low-Impact Pilates-Inspired Strength Training
At Core (LP), we use Pilates-inspired strength training to challenge muscles without the constant pounding that often comes with high-impact exercise.
Our workouts focus on:
Progressive resistance
Slow tempo
Time under tension
Deep core strength
Balance
Stability
You'll still work incredibly hard.
You'll still sweat.
You'll definitely shake.
But you're building strength in a way that many women find sustainable during perimenopause.
Don't Forget the Other Pieces
That said, no workout can out-train:
Poor sleep
Chronic stress
Under-eating
Dehydration
Lack of protein
Never taking a recovery day
They're all connected.
Building muscle is only half the equation. Giving your body what it needs to recover is just as important.
My Biggest Advice
Don't spend your energy trying to find the one workout that's going to "fix" your hormones. Instead, build a routine that supports your life. Strength train consistently. Walk. Eat enough protein. Stay hydrated. Prioritize sleep when you can. Manage stress where possible.
Those habits may not be as flashy as water IG is promising you this week, but they have something trends don't:
They still work five years from now.
Why Core (LP)?
At Core (LP) Berkley + Rochester Hills, we believe strength is one of the greatest gifts you can give your future self, we call it “the long-play” because we know that fitness is lifelong.
Our Pilates-inspired strength training private training and classes are designed to help you build lean muscle, improve balance, strengthen your deep core, and move with confidence through every stage of life—including perimenopause.
Because this season of life isn't about shrinking yourself.
It's about building a body that's ready for everything still ahead. - LEARN MORE
