As you transition into your 40s, you’re likely to experience a reduction in muscle mass, losing anywhere from 3% to 8% each decade. A decline in muscle can contribute to a slower metabolism, causing you to burn fewer calories both during exercise and at rest, according to Ian Groves, a certified personal trainer and managing director at Training Station. This reduction in metabolic rate makes it easier for stubborn fat to settle around your midsection, particularly during and after menopause. While sarcopenia and hormonal changes are natural, regular exercise combined with a nutritious diet can mitigate their effects. We consulted a trainer who shared six classic exercises that target belly fat more effectively than cardio after 40.

If you’re aiming to shed unwanted belly fat after 40, it’s likely you’ve increased your cardio sessions, hoping to see results. However, targeting this stubborn area requires a comprehensive strategy beyond just cardio.

“Cardio can indeed help with calorie burning, but solely depending on it without incorporating strength training might be counterproductive,” Groves warns. “Excessive cardio without resistance training can lead to accelerated muscle loss, further slowing metabolism. This is why pairing cardio with strength training is crucial for sustainable fat loss after 40.”

Strength-based compound exercises are packed with benefits. They help maintain and build muscle, boost fat-burning hormones like growth hormone and testosterone, and promote the “afterburn effect,” where your body keeps torching calories even after your workout is complete.

“That’s a benefit you typically don’t get from steady-state cardio,” Groves says.

6 Classic Exercises That Burn More Belly Fat Than Cardio After 40

“Incorporating these [exercises] into a well-structured strength training program can be significantly more effective than cardio alone—especially after 40,” Groves points out.

Squat

1. Stand tall with your feet shoulder-width apart on the floor.
2. Extend your arms ahead of you or place your hands on your hips.
3. Bend at the knees and hips as you lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to rise back up to standing.

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Deadlift

1. Stand tall, feet hip-width apart, with a dumbbell in each hand.
2. Bend your knees slightly and hold the weights in front of your thighs.
3. Press your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.
4. Squeeze your glutes to stand up tall.

Pull-up

1. Begin standing tall.
2. Grab onto a pull-up bar using an overhand grip, just outside shoulder-width.
3. Completely extend your arms to assume a dead hang position.
4. Activate your glutes, core, and back as you pull yourself up until your chin clears the bar.
5. Use control to lower back to the start position.

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Pushup

1. Begin in a high plank position with your hands under your shoulders and your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you lower.
4. Press back up, straightening your arms.

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Overhead Press

1. Hold a dumbbell in each hand at shoulder level, palms facing inward.
2. Press the weights overhead, extending your arms.
3. Use control as you lower the weights to shoulder height.

Bench Press

1. Lie flat on your back on a workout bench, feet flat on the ground.
2. Grip the barbell just outside shoulder-width.
3. Lower the barbell toward your chest, maintaining a 45-degree angle with your elbows.
4. Press the barbell back up until your arms are straight.

Alexa Mellardo