Body recomposition—losing fat while building or maintaining muscle—is possible after 40. But it requires a different approach than what worked in your 20s and 30s. More workouts, more cardio, and more restriction aren’t the answer anymore.
If you want real, sustainable results, these five non-negotiables matter more than anything else.
1. Resistance Training Is Mandatory
After 40, muscle becomes your metabolic safety net. Strength training helps preserve lean muscle, supports hormone health, and improves insulin sensitivity.
You don’t need to lift every day—but you do need to lift consistently. Two to four strength sessions per week is enough when programmed well. Body recomposition doesn’t happen through cardio alone.
2. Protein at Every Meal
Protein isn’t optional after 40. It supports muscle repair, satiety, and blood sugar stability. Many women struggle with body recomposition simply because they’re under-eating protein.
Aim to include a quality protein source at each meal. This doesn’t require perfection or tracking forever—just awareness and consistency.
3. A Small, Sustainable Calorie Deficit
Extreme calorie cuts slow metabolism and increase muscle loss, especially as we age. Body recomposition works best with a modest calorie deficit, not aggressive restriction.
If fat loss feels stalled, the solution is often better fueling and better training—not eating less. Your body needs enough energy to build muscle while releasing fat.
4. Cardio That Supports, Not Sabotages
Cardio is useful—but the type and volume matter. Excessive high-intensity cardio can elevate cortisol and interfere with recovery after 40.
Low-impact options like walking, cycling, and incline treadmill work support fat loss without overstressing your system. Think of cardio as a complement to strength training, not the main event.
5. Recovery Is Part of the Plan
Sleep, rest days, mobility work, and stress management directly impact fat loss and muscle retention. Recovery isn’t a luxury—it’s a requirement.
If you’re constantly sore, exhausted, or inflamed, your body isn’t in a state to recomposition. Progress happens when your nervous system feels safe enough to adapt.
The Big Picture
Body recomposition over 40 isn’t about doing everything—it’s about doing the right things consistently. Strength training, protein, smart fueling, supportive cardio, and recovery form the foundation.
Programs like She Got Body are built around these exact principles: efficient strength training, low-stress movement, and realistic structure for women with full lives.
If you’re over 40, the goal isn’t punishment—it’s progress you can sustain.
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