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Even if you’ve been consistently jogging or running, shedding persistent belly fat might still be a challenge. You’re definitely not alone in this. Many individuals over the age of 50 notice that their typical cardio workouts don’t yield the same results as before. As a Senior Master Trainer at STRIDE Fitness, I’ve witnessed numerous clients reshape their physiques by transitioning from monotonous cardio to focused strength training, which directly tackles the underlying reasons for weight gain in midlife. Here’s why this effective method can help you eliminate more belly fat than running ever could.
Why Your Metabolism Changes After 50
After reaching your 30s, your metabolism begins to gradually decelerate. Additionally, we tend to lose approximately 1% of our muscle mass annually. Imagine having less muscle mass with the same body weight, which translates to a higher proportion of weight being fat compared to previous years.
If we don’t take active steps to build muscle, we are essentially increasing fat storage. I suggest incorporating strength training as early as possible to counteract that 1% yearly muscle decline.
For example, the Goblet Squat is an excellent exercise because it recruits many muscles at once — including the lower back, lower body, and core. That’s why it’s such an effective move for improving strength, boosting metabolism, and burning fat.
The Best Move: Goblet Squats
How to do it: Start with feet just outside of the hips, soft bend in the knees, hold the single dumbbell like a goblet right at the collarbone, drop the hips down, breaking parallel as we are heavy in the heels. Push away from the ground as you come back to the upright position.
How often: Start by introducing 2x-3x a week (not consecutive days). Start with a rep range of 12-15. As a few weeks progress to 6-8 reps at heavier weight. You should be lifting to near failure in the movement (quality loss of exercise is also considered failure).
Why it works better than running: Goblet squats engage more muscles than just running and rather than an endurance effort it strengthens the muscles–more muscle, less fat.
Modifications for joint issues: Play around with the stance of the feet. Start bodyweight. If the knees or back are problematic, then sit down and stand up rather than go into a deep squat.
How to progress: Use a heavier weight!
What to Eat to Maximize Results
Eat protein! A very general guideline is to aim for about 1 gram of protein per pound of bodyweight. For example, a 150-lb person should aim for at least 150 grams of protein per day.
Focus on real, whole foods and avoid processed foods as much as possible. And don’t forget to drink plenty of water — hydration supports metabolism, recovery, and fat loss.
When You’ll See Results
Adjusting intensity is key — you have to challenge your muscles enough to create change. That means working with enough resistance, good form, and consistency.
But nutrition is even more important. You simply can’t outwork a bad diet. When your workouts and nutrition are both on point, most people over 50 can start noticing changes in how their clothes fit and how energized they feel within a few weeks, even if the scale moves more slowly.
Visible belly fat reduction often takes a bit longer — think several weeks to a few months, depending on starting point, consistency, and lifestyle factors. At the end of the day, you can’t outwork a bad diet.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
April Medrano-Gatlin, CPT
