I want to tell you a quick story.
Recently, a 63-year-old woman came into my studio for her first workout. She did great. For not having worked out in decades, she moved well! She smiled. She finished the class.
But afterward, she pulled me aside, graciously thanked me for the class but said she won’t be back.
She’d told me she saw an Instagram reel that said HIIT workouts spike cortisol (a stress hormone), especially for women her age. She was afraid that doing the wrong workout might actually make things worse for her body, for her arthritic joints etc. (when, truth-be-told, regular exercise relieves arthritic joint pain!!!) (want proof? READ HERE and HERE and HERE) But once someone has their mind made up….🫠
She never came back.
And honestly, that broke my heart.
Because here’s the part no one seems to be saying loud enough:
Getting out-of-shape, overweight women into a gym is hard enough without fear-mongering messaging convincing them they’ll do more harm than good.
Let’s Clear Something Up:
Yes, technically, high-intensity exercise does raise cortisol temporarily.
So does:
– Strength training
– Running
– Spinning
– Playing tennis or pickle ball
– Chasing your grandkids
– Being late to work
– Worrying about health issues
– Not sleeping
– Scrolling on your phone
Cortisol is not the villain it’s been made out to be. It’s a stress hormone, and exercise is a form of stress. That doesn’t make it bad.
What matters is what happens after.
In a healthy, well-recovered body, cortisol rises during exercise, then it comes back down, the body adapts, and you get stronger, fitter, and more resilient.
That’s how the human body has worked forever.
The Real Problem Isn’t HIIT
The real problem is chronic stress without recovery.
If someone is severely under-eating, sleeping poorly, stressed out of their mind, doing intense workouts every single day, and never resting, fueling, or recovering, then yes, any form of intense exercise can become too much.
But that’s not a HIIT problem. That’s a lifestyle and recovery problem.
What I Will Always Believe as a Fitness Professional
Here is my non-negotiable belief after years of coaching men and women, especially middle-aged and older.
If you find a workout you love, you should do it. Period.
Because the best workout is the one you will actually show up for.
If you love yoga, do yoga.
If you love Pilates, do Pilates.
If you love walking, walk.
If you love group classes with energy, music, and intervals, do that.
Consistency beats perfection every single time.
Fear-mongering women into paralysis helps no one.
The Instagram Moment That Still Sticks With Me
About a year ago, I too saw a fitness influencer bashing HIIT for middle-aged women, warning them about cortisol spikes and hormone damage.
When I see something on social media that I disagree with, usually I just keep scrolling – but this post fired.me.UP. I felt it was my duty as a fitness professional to offer this 20-something-year old influencer some perspective.
I said something along the lines of this:
It’s already hard enough to get women, especially women over 50, into the gym. Scaring them away from movement doesn’t help. Yes, intense exercise raises cortisol, but loving your workout is what keeps you consistent. And consistent exercise is what changes lives.
I stand by that.
A More Balanced Truth for Mid-Life Women
Here’s what actually matters if you’re in your 40s, 50s, 60s and beyond!
You need strength.
You need cardio.
You need mobility.
You need rest.
You need joy in movement.
You do not need to be afraid of exercise.
And you definitely don’t need to quit something you enjoy because someone on the other side of a screen told you to be scared.
If You’re Worried About Cortisol, Start Here Instead
Ask better questions.
Am I sleeping enough?
Am I eating enough protein and real food?
Am I training hard and resting well?
Do I feel energized or constantly depleted?
Do I enjoy what I’m doing?
Those answers matter far more than whether your workout has intervals.
Final Thought, Woman-to-Woman
If you’ve finally found a place where you feel comfortable, if you’ve found a class you enjoy, if you’ve found movement that makes you feel strong, capable, and proud of your body, please don’t walk away from that because of fear.
Your body was designed to move.
Movement is not the enemy.
And you don’t need to earn your rest by being afraid of effort.
Do the workout you love.
That’s the one that will change your life.
Ready to Move Without Fear?
If this post resonated with you and you’ve been sitting on the sidelines because you’re afraid of doing the “wrong” workout, let this be your permission slip to start.
Right now, we’re offering a Buy One, Get One 75% Off special for our 21-Day Jumpstart Program.
This includes:
- Three consecutive weeks of unlimited group personal training sessions
- Fully-guided 30-minute workouts
- A body composition scan
- Coaching, accountability, and support to help you build momentum safely and confidently
- A workout that meets you at your current level – even if you’re a total beginner
Our 21-Day Jumpstart is just how it sounds – it’s all about helping begin to show up for yourself, get that body moving in a way that feels good, and proving to yourself that consistency matters more than fear.
And because starting is easier when you don’t do it alone, this offer is designed to be shared. Bring a friend, a spouse, a neighbor, or someone who’s been saying “I really need to do something” for far too long.
You can learn more about the 21-Day Jumpstart and grab the offer here:
https://coastalfbbc.com/21dayjumpstart-sp177465
At our studio, we feel like fitness should be fun, lighthearted, SAFE, and simple. We would love to help you on your path to better health!
Coach Jenn Bates
Co-Owner, Coastal Fitness
12220 Towne Lake Dr
Fort Myers, FL 33913 (in Gateway)
