Cardio vs Weights (Chalene Johnson) for older women
- Thread starter Debinmi
- Start date
Kellyro77
Cathlete
I always appreciate hearing everyone's experience. Anymore, I have to take such "advice" from influencers as anecdotal evidence. Yes, it worked for THEM, and that's great. Does not mean it's going to work for everyone, however. (That's in regards to her experience with cardio)
I agree, though, that it seems strength training is universally beneficial for a large chunk of the population - and there's plenty of studies that support that, and it's good to have yet another voice out there encouraging people to pick up some weights.
I may also be in her club where intense cardio isn't necessary. I saw plenty proof of that doing the 12-week STS 2 rotation. Going to be doing an XTrain rotation with a major increase in cardio the next 12 weeks, and it'll be interesting to see if I'm just spinning my wheels or if it's as helpful to me as it was when I first did a 12-week XTrain rotation a couple years ago (I will say all the HiiT definitely improved my cardiovascular endurance, and my clothing was fitting pretty nicely, too.)
I agree, though, that it seems strength training is universally beneficial for a large chunk of the population - and there's plenty of studies that support that, and it's good to have yet another voice out there encouraging people to pick up some weights.
I may also be in her club where intense cardio isn't necessary. I saw plenty proof of that doing the 12-week STS 2 rotation. Going to be doing an XTrain rotation with a major increase in cardio the next 12 weeks, and it'll be interesting to see if I'm just spinning my wheels or if it's as helpful to me as it was when I first did a 12-week XTrain rotation a couple years ago (I will say all the HiiT definitely improved my cardiovascular endurance, and my clothing was fitting pretty nicely, too.)
Debinmi
Cathlete
I was thinking about Chalene reversing her osteopenia... perhaps it's due to her body's ability to put on more muscle without the excess cortisol from the stress of the intense cardio. I'm finding it interesting though. And I was glad to hear the honesty in her saying she still had to have a calorie deficit to lose some fat - some "influencers" neglect to tell the full story. But I agree with Kellyro77, we can't draw definitive conclusions from one person's experience even if they supposedly did some research - it's still an experiment of n=1.
SRP
Cathlete
I read "Next Level" by Stacy Sims. She's a very strong advocate of SIT and heavy lifting. I see her point regarding the menopausal woman, but there's no way this body can handle what she recommends. 
Many years ago, there was a thread somewhere on Cathe's forums that documented a member's experiments with lower intensity work. If I remember correctly, she was working out hard, always hungry, and not getting the results she wanted. She backed off and got great results. I don't want to max myself out like Dr. Sims recommends. Right now I still consider myself advanced, but I do have some limitations because of arthritis - including not being able to lift truly heavy weights. So even though Chalene's podcast, plus other info about Level 2 cardio, gives me hope, I wonder if I would get the same benefits since I can't lift heavy.
Many years ago, there was a thread somewhere on Cathe's forums that documented a member's experiments with lower intensity work. If I remember correctly, she was working out hard, always hungry, and not getting the results she wanted. She backed off and got great results. I don't want to max myself out like Dr. Sims recommends. Right now I still consider myself advanced, but I do have some limitations because of arthritis - including not being able to lift truly heavy weights. So even though Chalene's podcast, plus other info about Level 2 cardio, gives me hope, I wonder if I would get the same benefits since I can't lift heavy.
Debinmi
Cathlete
That's one of my concerns about Sims' advice - it was originally targeted to elite athletes to help them maintain their profressional edge. Most older people have some degree of arthritis or wear and tear in their joints - that aspect was not in Sims' research from what I recall. Her advice may help athletes in their endeavors, however I think it will take a further toll on tendons & joints. I'm not trying to further deteriorate my joints. According to a past Cathe blog article, one can still build muscle with lighter weights if you do more reps. Both types of lifting can be build muscle.
I'm going to read on this a bit more. Mark Sisson has a new book out on the importance of walking - he used to be an Ironman - I haven't read it as it's new and still rather expensive and I'm sure he promotes his products in it, so I'll wait on it.
But it all has me thinking. I've done interval training of some sort since the 80's. I can no longer do impact, so now I do low Cathe's low impact stuff (or modify the higher) and spinning. I always considered my outdoor walking, hiking and biking as recreational - maybe it is time for a change. I'm just musing here: maybe I could concentrate on weight lifting, mobility/flexibility and balance work in my workouts and then allow recreational activities be my cardio endurance. That would be a big change for me and I could more easily do this in the warmer seasons, not so much in winter when I'd return to low impact stuff indoors. Stuff to ponder ...
nckfitheart2009
Cathlete
Thank you for sharing this reminder.
I found this interesting to watch I was already familiar with a lot of what she talked about. I am glad she mentioned how the industry really pushed her to be smaller. I've always said that just because you are skinny, doesn't mean you are fit and healthy. People must get this out of their brains!
I know HRT is making a "comeback" and I could probably benefit from it but I have an extreme distrust of medical professionals and doctor visits and prescriptions are too expensive. Which leads to another thought: how about work?
I've been on my own my entire adult life and have to make a living. I've had jobs that are quite active and I'm always on my feet. The energy expended at work, be it mental or physical has to be considered. My coworkers often find it unbelievable that I go home and work out but I hate that I can't put as much time and energy into my workouts. It just seems this is a factor not discussed.
I know HRT is making a "comeback" and I could probably benefit from it but I have an extreme distrust of medical professionals and doctor visits and prescriptions are too expensive. Which leads to another thought: how about work?
I've been on my own my entire adult life and have to make a living. I've had jobs that are quite active and I'm always on my feet. The energy expended at work, be it mental or physical has to be considered. My coworkers often find it unbelievable that I go home and work out but I hate that I can't put as much time and energy into my workouts. It just seems this is a factor not discussed.
Debinmi
Cathlete
Interesting point! Even just being on one's feet all day like a teacher or cashier or wait staff, etc can be tiring. And being tied to desk all day long can be taxing on the body as well. And the mental stress can be taxing for everyone. For me, exercise helps with the mental stress but when you're already physically tired as well, sometimes one just wants to forego one more "to-do" item. Then add-on family responsibilities and community commitments, it can be alot. Then it becomes do what you can, when you can, but what is the minimum amount, realistically?
nckfitheart2009
Cathlete
Could not agree more with your post. especially the quote above.
Cathewofan
Active Member
This thread has been incredibly insightful—thank you all for sharing your stories and experiences.
I wasn’t born with what people might consider a “genetically gifted” athletic body. As an ectomorph, I’ve always found it difficult to build muscle mass, and my frame lacks the curves that many around me seemed to prize. In my late 20s, I pursued fitness for all the wrong reasons—not from a place of self-love, but to silence the unkind comments from others, particularly from some college women who, frankly, could be quite harsh.
Back then, I completed three full rounds of P90X, and somewhat by accident, I discovered Cathe’s workouts. Her energy, endurance, and sheer power captivated me. Even though I’ve only seen her through a screen, her strength left a lasting impression on me.
As someone in STEM, I naturally take a methodical and research-driven approach to health and fitness. After diving into books, watching countless testimonials, and examining scientific studies, I eventually simplified my focus to one core metric: strength-to-weight ratio. That became my personal gauge of success.
Cathe’s original STS series helped me unlock a level of strength I never thought possible. I became lean and strong—and to my quiet satisfaction, I could outperform many of my male office colleagues in pull-ups, across various grips.
Now in my middle age, things are shifting. My endurance isn’t what it used to be, and recovery takes longer than before. For a while, I grieved the decline in performance. But I’ve since re-framed that mindset. It’s not about what I used to do—it’s about adapting and preparing for the years ahead, caring for the body that’s carried me this far.
I’m still pushing myself with STS and STS 2.0, and yes, I’m still doing real pull-ups and lifting heavy. But I’ve learned to respect my need for recovery, and I give myself that grace.
One of the most important lessons I’ve learned is that no one else’s path is a perfect fit for yours. Feedback—however well-meaning—is shaped by someone else’s life, body, and circumstances. We each have to tailor our routines to our physiology, life’s responsibilities, and where we are in our journey.
As for cardio, I now focus on 1–2 short sessions that really elevate my heart rate, with the rest being martial arts or simply moving more throughout the day. Walking has become an underrated but essential tool—not just for fitness, but for peace of mind.
I’ve come to embrace a broader, more balanced view of fitness. One that includes strength, longevity, adaptability, and kindness toward myself.
Just my two cents, from where I stand today.
I wasn’t born with what people might consider a “genetically gifted” athletic body. As an ectomorph, I’ve always found it difficult to build muscle mass, and my frame lacks the curves that many around me seemed to prize. In my late 20s, I pursued fitness for all the wrong reasons—not from a place of self-love, but to silence the unkind comments from others, particularly from some college women who, frankly, could be quite harsh.
Back then, I completed three full rounds of P90X, and somewhat by accident, I discovered Cathe’s workouts. Her energy, endurance, and sheer power captivated me. Even though I’ve only seen her through a screen, her strength left a lasting impression on me.
As someone in STEM, I naturally take a methodical and research-driven approach to health and fitness. After diving into books, watching countless testimonials, and examining scientific studies, I eventually simplified my focus to one core metric: strength-to-weight ratio. That became my personal gauge of success.
Cathe’s original STS series helped me unlock a level of strength I never thought possible. I became lean and strong—and to my quiet satisfaction, I could outperform many of my male office colleagues in pull-ups, across various grips.
Now in my middle age, things are shifting. My endurance isn’t what it used to be, and recovery takes longer than before. For a while, I grieved the decline in performance. But I’ve since re-framed that mindset. It’s not about what I used to do—it’s about adapting and preparing for the years ahead, caring for the body that’s carried me this far.
I’m still pushing myself with STS and STS 2.0, and yes, I’m still doing real pull-ups and lifting heavy. But I’ve learned to respect my need for recovery, and I give myself that grace.
One of the most important lessons I’ve learned is that no one else’s path is a perfect fit for yours. Feedback—however well-meaning—is shaped by someone else’s life, body, and circumstances. We each have to tailor our routines to our physiology, life’s responsibilities, and where we are in our journey.
As for cardio, I now focus on 1–2 short sessions that really elevate my heart rate, with the rest being martial arts or simply moving more throughout the day. Walking has become an underrated but essential tool—not just for fitness, but for peace of mind.
I’ve come to embrace a broader, more balanced view of fitness. One that includes strength, longevity, adaptability, and kindness toward myself.
Just my two cents, from where I stand today.
Debinmi
Cathlete
nckfitheart2009
Cathlete
@CathewofanThis thread has been incredibly insightful—thank you all for sharing your stories and experiences.
I wasn’t born with what people might consider a “genetically gifted” athletic body. As an ectomorph, I’ve always found it difficult to build muscle mass, and my frame lacks the curves that many around me seemed to prize. In my late 20s, I pursued fitness for all the wrong reasons—not from a place of self-love, but to silence the unkind comments from others, particularly from some college women who, frankly, could be quite harsh.
As someone in STEM, I naturally take a methodical and research-driven approach to health and fitness. After diving into books, watching countless testimonials, and examining scientific studies, I eventually simplified my focus to one core metric: strength-to-weight ratio. That became my personal gauge of success.
Just my two cents, from where I stand today.
Thank you so much. Your two cents has proven, to me, to be one of the most enjoyable post to read.
The wrong reason you refered to, up above was a good one for me. Health.
Behind the health reason the self hatred was there
.When I got to discover how to get my body to run as an engine, as a machine the self hatred went away.
Yes training saved me! Truly
Would you mind elaborating on core metric: Strength-to-weight ratio? I like your perspective.
Take care strong Cathlete
Cathewofan
Active Member
Thank you. I appreciate it.
Below is my two cents. Apologies if I sound too formal or sciency. It's how my brain thinks.
Strength-to-Weight Ratio:
A Key to Aging Well
The strength-to-weight ratio measures how much weight you can lift relative to your body weight. It reflects how strong you are for your size, and becomes increasingly important as we age to support mobility, independence, and injury prevention.
Example
If you weigh 140 pounds and can deadlift 280 pounds:
• Your strength-to-weight ratio is 2:1 (280 ÷ 140 = 2).
• This means you can lift twice your body weight, a solid benchmark at any age.
Why It Matters More With Age
Functional Independence: A strong ratio helps with daily tasks like standing up, carrying groceries, or preventing falls—crucial for maintaining quality of life as you get older.
Health & Longevity: Improving this ratio usually means more lean muscle and less fat, which supports better balance, metabolism, and bone density.
Preserving Strength: Natural muscle loss (sarcopenia) starts around age 30 and accelerates with age. Working on your strength-to-weight ratio can slow or reverse this decline.
How to Improve Your Strength-to-Weight Ratio in Later Years
1. Build or Maintain Strength
Focus on compound movements (e.g., squats, deadlifts, push-ups, rows) tailored to your ability.
Use progressive resistance—bands, weights, or machines—to challenge your muscles safely.
2. Optimize Body Composition
Emphasize quality protein intake and nutrient-rich foods to support muscle maintenance.
Include low-impact cardio and strength training to reduce excess fat while preserving lean mass.
3. Track and Adjust
This is how the original STS is structured, allowing effective progress tracking over time.
Regularly test your max lifts and compare them to your current body weight.
Use body weight exercises (push-ups, pull-ups, sit-to-stand, step-ups, etc) to gauge relative strength.
nckfitheart2009
Cathlete
Please do not be apologetic about being formal lol.Below is my two cents. Apologies if I sound too formal or sciency. It's how my brain thinks.
I love it. I am naturally formal too. I like the science behind too.
Great stuff buddy
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