Body recomposition—building muscle while losing fat—is the ultimate fitness goal after 40. Forget the scale. This process transforms your physique, boosts metabolism, and builds strength that lasts. Here’s how to make it happen.
Step 1: Lift Heavy Weights 3-4 Times Weekly
Progressive resistance training is non-negotiable. Focus on compound movements like squats, deadlifts, presses, and rows. Aim for 3-4 sets of 6-12 reps with weights challenging enough that the last few reps feel difficult. Research shows women over 40 respond exceptionally well to strength training, with significant muscle gains possible even in postmenopausal women.
Step 2: Prioritize Protein at Every Meal
Target 1.6-2.2 grams of protein per kilogram of body weight daily. Protein fuels muscle protein synthesis—the process that builds and repairs muscle tissue. Distribute intake across meals: aim for 25-40 grams per meal. Greek yogurt, lean meats, fish, eggs, and legumes are excellent sources.
Step 3: Maintain a Slight Calorie Deficit
Body recomposition requires careful calorie management—not starvation. Create a modest deficit of 200-300 calories below maintenance. Too aggressive? You’ll lose muscle along with fat. Track your intake for 2-3 weeks to understand your baseline.
Step 4: Add Strategic Cardio
Keep cardio moderate—2-3 sessions weekly of 20-30 minutes. Walking, cycling, or swimming supports fat loss without interfering with muscle recovery. Excessive cardio can sabotage muscle-building efforts, especially when combined with calorie restriction.
Step 5: Recover Like Your Results Depend On It
Sleep 7-9 hours nightly. Muscle grows during recovery, not workouts. Inadequate sleep elevates cortisol, impairs insulin sensitivity, and undermines fat loss. Prioritize stress management and rest days—training hard matters, but recovery determines results.
The Bottom Line
Body recomposition takes patience—expect visible changes in 8-12 weeks. You’re rebuilding your body’s composition, not just losing weight. This approach creates sustainable, transformative results that honor your body’s capabilities after 40.
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