If you’re trying to change your body over 40—lose fat, build muscle, and feel stronger—the advice online can feel overwhelming. More cardio. Less food. Longer workouts. None of that is the real answer.
The truth is simpler.
The top body recomposition tip for women over 40 comes down to two foundational habits:
eat enough protein and lift weights consistently.
Not perfectly. Not aggressively. Just consistently.
Eat Enough Protein (Without Tracking Everything)
As we age, we naturally lose muscle if we don’t actively support it. Protein plays a major role in preserving lean muscle, supporting metabolism, and keeping blood sugar stable—especially for women over 40.
Instead of counting macros or obsessing over numbers, focus on this:
Aim for 20–30 grams of protein per meal, two to three meals per day.
That can look like:
- Eggs or egg whites at breakfast
- Greek yogurt with fruit
- Chicken, salmon, tofu, or beans as the base of your meals
When protein is prioritized, cravings decrease, energy improves, and fat loss becomes easier to maintain.
Lift Weights to Protect Muscle (Not Punish Your Body)
Strength training is non-negotiable for body recomposition over 40. Muscle is what gives your body shape, keeps your metabolism working, and supports joint health.
You don’t need daily workouts or intense HIIT sessions.
Two to three strength workouts per week is enough—especially when you focus on compound movements like squats, presses, rows, and hinges.
Programs like She Got Body are designed with this in mind: efficient, full-body strength workouts that help women over 40 build muscle without burnout. The goal isn’t exhaustion—it’s consistency and progression.
Why This Approach Works Over 40
Body recomposition isn’t about eating less or working harder. It’s about sending your body the right signals.
Protein tells your body to preserve muscle.
Strength training tells your body to use fat as fuel.
When paired together—like in a structured plan such as She Got Body—fat loss becomes a byproduct, not a battle.
The Bottom Line
If you’re overwhelmed, start here:
- Build meals around protein
- Lift weights a few times per week
- Keep it sustainable
Over 40, the smartest approach wins—and simple works. Happy Lifting!
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