If you’re a woman over 40 who wants to see defined, toned muscles when you lose fat, here’s the truth: you can’t “tone” what isn’t there. Building musclefirst is the key to achieving that strong, sculpted look—and it requires a different approach than traditional fat loss.
After 40, hormonal changes and years of chronic dieting or cardio can make building muscle feel challenging, but it’s far from impossible. With the right strategies, you can build muscle, boost your metabolism, and feel stronger than ever. Here are 4 essential tips to help you get started.
1. Eat More to Build Muscle
Let’s start with the most overlooked step: you need to eat more.
Most women are used to being in a calorie deficit, eating less to lose weight. But building muscle requires the opposite—you need to eat in a calorie surplus. This means consuming slightly more than what your body needs to maintain its current weight so it has the fuel to build and repair muscle tissue.
Why It Matters: When you’re in a calorie deficit, your body prioritizes survival, not muscle growth. Without enough fuel, you’re spinning your wheels in the gym.
How to Do It: Start by increasing your calories by 100–150 per day over your maintenance level. You don’t need to “bulk” like a bodybuilder; a slight surplus is plenty.
Focus on Protein: Make sure you’re getting enough protein to support muscle repair and growth. Aim for 0.8–1g of protein per pound of body weight.
Takeaway:If you’re lifting weights but not eating enough, you won’t see the muscle tone you’re working for. Fuel your body to let it grow.
2. Lift Heavy to Challenge Your Muscles
Many women make the mistake of using light weights or doing high-rep circuits when trying to build muscle. The truth? If you want to see results, you need to lift heavy enough to challenge your muscles.
Here’s how to know if you’re lifting heavy enough:
If you’re supposed to do 12 reps, but you can easily crank out 15–20, your weight is too light.
The last 2–3 reps of your set should feel tough but doable, with good form.
Lifting heavy doesn’t mean lifting recklessly. Focus on form, aim for the 8–12 rep range (the sweet spot for muscle growth), and gradually increase the weight as you get stronger.
Why It Works: Progressive overload—gradually challenging your muscles—is what drives growth. Without it, your body has no reason to get stronger.
Takeaway:Stop lifting the same weights you were using 6 months ago. Challenge your muscles with heavier weights to see growth.
3. Focus on Compound Movements
If you’re short on time, compound movements are your best friend. These are exercises that work multiple muscle groups at once, helping you build more muscle in less time.
Examples of compound movements include:
Squats: Works your quads, hamstrings, glutes, and core.
Deadlifts: Hits your back, hamstrings, glutes, and core.
Pull-Ups or Lat Pulldowns: Targets your back and biceps.
Bench Press: Strengthens your chest, shoulders, and triceps.
Why waste time doing isolation exercises like bicep curls when a pull-up works both your back and biceps at the same time? Focus on compound lifts first, and then add isolation exercises if you have time or want to target specific areas.
Takeaway:Compound movements give you more bang for your buck, helping you build muscle faster while saving time in the gym.
4. Use Periodization to Avoid Plateaus
One of the biggest mistakes women make when building muscle is doing the same thing over and over. Your body adapts quickly, so if you’re stuck in the same rep range, using the same weights, or doing the same workouts, progress stalls.
The solution? Periodization. This means systematically changing elements of your training, such as:
Rep Ranges: Switch between lower reps (4–6) for strength, mid-range reps (8–12) for muscle growth, and higher reps (15–20) for endurance.
Sets and Volume: Increase or decrease the total sets and reps you’re performing.
Rest Periods: Adjust your rest between sets to challenge your muscles differently.
Periodization ensures your body continues to adapt, grow, and get stronger over time.
Takeaway:Stop chasing the “perfect” rep range. Change things up regularly to keep your muscles guessing and avoid plateaus.
Final Thoughts: Building Muscle After 40
Building muscle after 40 is absolutely possible, but it requires a focused strategy:
Eat more to give your body the fuel it needs to grow.
Lift heavy to challenge your muscles and trigger growth.
Prioritize compound movements to maximize your time and results.
Use periodization to avoid plateaus and keep progressing.
Remember, muscle-building takes time, consistency, and patience. But the results—more strength, defined muscles, and a faster metabolism—are so worth it.
If you’re ready to take the guesswork out of your workouts, check out the Eat More 2 Weigh Less Training App, where I’ve designed a full year of periodized training plans to help women over 40 build muscle and transform their bodies.
Building muscle after 40 might seem daunting, especially if you’ve heard myths like, “It’s too late,” or “Lifting weights will make you bulky.” The reality? It’s never too late to build strength, feel confident, and improve your overall health. If you’re in your 40s, 50s, or beyond, your body is still capable of amazing transformations—if you know how to work with it, not against it.
In this post, we’ll uncover the truth about building muscle after 40, debunk common myths, and give you actionable tips to get started.
Why Building Muscle After 40 Matters
As we age, our bodies naturally lose muscle mass—a process called sarcopenia. Starting in our 30s, we lose about 3-5% of our muscle mass every decade, which accelerates after 50. This muscle loss isn’t just about aesthetics; it impacts your:
Metabolism: Less muscle means fewer calories burned at rest, making weight gain more likely.
Strength and Mobility: Loss of muscle can lead to weakness, poor posture, and reduced quality of life.
Bone Health: Resistance training strengthens bones, reducing the risk of osteoporosis.
Building muscle helps counteract these effects, keeping your metabolism active, your body strong, and your energy levels high.
Debunking the Myths About Muscle Building After 40
Myth #1: It’s Too Late to Start
Many women believe that after 40, their bodies are “too old” to build muscle. This couldn’t be further from the truth. Research shows that women in their 40s, 50s, and beyond can not only maintain but also increase muscle mass with the right approach.
Strength training isn’t reserved for the young—it’s one of the best things you can do for your body at any age.
Myth #2: Lifting Weights Will Make You Bulky
The fear of becoming “bulky” keeps many women away from weightlifting. The reality? Women don’t have the testosterone levels required to build muscle the way men do. What weightlifting actually does is help you develop lean muscle, which gives you a toned, sculpted appearance.
Instead of making you bulky, lifting weights can help you look leaner by reducing body fat and improving muscle definition.
Myth #3: Cardio Is Better for Fat Loss
Cardio has its benefits, but when it comes to fat loss and body composition, strength training is the game-changer. While cardio burns calories during the workout, strength training builds muscle, which increases your calorie burn 24/7—even while you sleep.
For optimal results, combine strength training with moderate cardio and prioritize recovery to support muscle growth.
Why It’s Harder to Build Muscle After 40 (But Not Impossible)
While it’s absolutely possible to build muscle after 40, there are some challenges to be aware of:
Hormonal Changes: As estrogen levels decline, your body may recover more slowly and store fat more readily, especially around the midsection.
Slower Recovery: Aging muscles take longer to repair after workouts, making recovery strategies essential.
Lifestyle Factors: Busy schedules, stress, and lack of sleep can all interfere with muscle growth.
But don’t let these challenges discourage you! With the right strategies, you can work around them and still see incredible results.
How to Build Muscle After 40: Actionable Tips
1. Prioritize Protein
Protein is the building block of muscle. Aim for 1g of protein per pound of body weight daily. Include lean meats, eggs, fish, dairy, or plant-based options like tofu and legumes in your meals.
2. Lift Heavy (for You)
Forget the 3-pound dumbbells. To build muscle, you need to challenge your body. Start with weights that feel heavy but manageable and focus on progressive overload—gradually increasing weight or intensity over time.
3. Don’t Skip Recovery
Recovery is where the magic happens. Prioritize sleep, stay hydrated, and include rest days in your workout routine. Active recovery, like yoga or walking, can also help.
4. Be Consistent
Building muscle doesn’t happen overnight. Aim for 2-3 strength training sessions per week, focusing on compound movements like squats, deadlifts, and presses that work multiple muscle groups.
5. Address Hormonal Changes
Work with your body by managing stress and optimizing your nutrition. Techniques like mindfulness, stress management, and focusing on nutrient-dense meals can support hormonal balance and muscle growth.
The Long-Term Benefits of Muscle Building After 40
Building muscle doesn’t just improve how you look—it transforms how you feel. Benefits include:
A stronger metabolism, making fat loss easier.
Increased energy and stamina for daily life.
Reduced risk of injury, osteoporosis, and chronic diseases like diabetes.
A sense of confidence and empowerment that comes with feeling strong.
Ready to Start Your Strength Journey?
It’s never too late to start building muscle, and the rewards are worth it. Whether you’re brand new to strength training or ready to take your workouts to the next level, I’ve got the resources to help you succeed.
As the weather cools down, many women over 40 notice a familiar pattern—winter weight gain. The colder months bring comfort food cravings, holiday gatherings, and a natural urge to slow down. But what if I told you that winter weight gain doesn’t have to be the enemy? You can actually plan for it, prevent it, or even use it to your advantage. Here’s how to handle winter weight gain so you come out stronger and healthier on the other side.
Why Winter Weight Gain Happens
Before diving into solutions, let’s talk about why winter weight gain is so common. During the winter, many of us are less active, crave richer, heartier foods, and indulge more during the holidays. Combine that with shorter days and colder weather, and it’s easy to see why our bodies tend to hold onto a little extra weight. But this doesn’t have to be a negative thing!
Instead of dreading those extra pounds, you can choose how to approach winter weight gain. You can plan for it, prevent it, or use it to your advantage—especially if you’re focusing on long-term health and fitness.
Option 1: Plan for Winter Weight Gain
If you know winter weight gain is likely, why not plan for it instead of fighting it? Here’s how:
Shift Your Focus to Maintenance
Winter is a great time to switch your focus from fat loss to maintenance. This means eating to fuel your body and working out to stay active, without stressing over the scale. It’s a break from constant dieting that gives your body time to recharge. After all, maintaining your weight through the winter is a win!
Enjoy Seasonal Comfort Foods in Moderation
You don’t have to skip the cozy winter meals, but balance is key. Aim to fill your plate with lean proteins, fiber-rich vegetables, and healthy fats. Foods like soups, stews, and roasted veggies can be comforting and nourishing without overloading on calories.
Give Yourself Grace
Allow yourself to enjoy the season without feeling guilty. The extra warmth your body holds in the colder months is natural and temporary. Remind yourself that weight fluctuates, and that’s okay.
Option 2: Prevent Winter Weight Gain
Not ready to let those extra pounds creep in? Here are some tips to help prevent winter weight gain:
Stay Active Indoors
It’s easy to get stuck on the couch when it’s cold outside. But staying active, even indoors, can help prevent weight gain. Whether it’s a home workout routine, resistance training, or simple movement breaks throughout the day, keep your body moving. Remember, small bursts of activity add up!
Fuel Your Body, Don’t Overload It
Eating more doesn’t have to mean eating poorly. Focus on nutrient-dense foods that fuel your body. Protein, fiber, and healthy fats can help keep you satisfied and curb cravings for less nutritious snacks. Think about adding the good, rather than restricting yourself.
Stay Hydrated
Winter weather can make you feel less thirsty, but staying hydrated is crucial for preventing overeating. Sometimes we confuse thirst for hunger, so keep up with your water intake. Try herbal teas or warm broths to stay cozy and hydrated at the same time.
Option 3: Use Winter Weight Gain to Your Advantage
What if you could turn winter weight gain into a positive? Here’s how you can use this season to build muscle and set yourself up for long-term success:
Embrace Muscle Building
Winter is the perfect time to focus on strength training. If you find yourself craving more calories, put them to good use by fueling muscle growth. Building muscle not only boosts your metabolism but also makes future fat loss easier. Plus, having more muscle helps you look and feel strong!
Focus on Strength-Based Workouts
Shift your workouts from cardio to strength training during the winter months. Building muscle can help offset any potential weight gain, and it’s an excellent way to stay active while indoors. Strength training will also give you a solid foundation for when you’re ready to focus on fat loss again.
Use the Off-Season to Recover
Winter is a great time to prioritize recovery. Focus on getting enough sleep, managing stress, and giving your body the rest it needs. Proper recovery will help you build muscle and prepare for future fat loss phases with a renewed sense of energy and focus.
The Bottom Line: Winter Weight Gain Isn’t the Enemy
Whether you choose to plan for winter weight gain, prevent it, or use it to your advantage, the key is to approach this season with a strategy. Winter doesn’t have to derail your fitness goals. In fact, with the right mindset and plan, you can come out of the colder months feeling stronger, healthier, and ready for what’s next!
Can muscle turn into fat (or vice versa)? Technically…no. But it can sometimes look like it. This illusion is precisely why most women spend less than 5% of their weight loss efforts trying to build muscle, and over 95% (spinning their wheels!) trying to tone it. Today, we’re setting the record straight about why this simply isn’t possible and how having outdated beliefs about muscle and fat being interchangeable ends up causing more problems for 40+ women than it provides solutions… (full video below)
Understanding Body Composition
Before we dive into the myth, let’s take a moment to understand the characteristics of muscle and fat. Muscle tissue is composed of protein filaments and is responsible for movement, strength, and endurance. On the other hand, fat tissue serves as an energy storage depot, storing excess calories in the form of triglycerides.
The Distinct Nature of Each
Each cell is distinct in their composition and function. Muscle cells contract to produce force, allowing movement, while fat cells store energy as triglycerides. These two tissues have different structures, purposes, and metabolic activities, making it impossible for muscle to transform into fat or vice versa.
Weight Loss and Changes in Body Composition
During weight loss, it’s common to experience changes in muscle mass and fat stores. However, it’s crucial to understand that these processes are separate and not interconvertible. A calorie deficit can lead to overall weight loss, but if not managed properly, it can result in loss of muscle and potential gain in bodyfat. Proper nutrition, exercise, and a balanced approach to weight loss are key to preserving lean body mass while reducing fat.
Factors Influencing Muscle Loss and Bodyfat Gain
Several factors can contribute to muscle loss and fat gain. Inadequate protein intake, lack of strength training exercises, and prolonged calorie deficits can lead to muscle breakdown. On the other hand, excess calorie intake, reduced physical activity, and an imbalanced diet can contribute to fat gain. By addressing these factors, we can maintain muscle mass and promote a healthier body composition.
Preserving Muscle and Reducing Bodyfat
To preserve lean body mass and reduce bodyfat effectively, it’s important to adopt specific strategies. Engaging in regular strength training exercises helps to maintain and build muscle mass. Consuming an adequate amount of protein is crucial for muscle growth and repair. It’s also essential to create a moderate calorie deficit that supports fat loss while minimizing muscle loss. Finding a sustainable approach to nutrition and exercise is key to achieving long-term success.
Conclusion: Muscle cannot turn into fat, and fat cannot turn into muscle. They are distinct tissues with different structures and functions. By debunking this myth, we aim to empower individuals to make informed decisions about their fat loss journey. Remember, preserving muscle mass, reducing bodyfat, and achieving a balanced body composition require a combination of proper nutrition, regular exercise, and a sustainable approach.
Are you trying to lose weight but your family and friends resist your weight loss efforts? You’re not alone. In this video, I’ll share three surprising reasons why they may be doing this – and what you can do about it.
3 Surprising Reasons Family And Friends May Resist Your Weight Loss Efforts
The #1 reason that people don’t support you is they don’t believe you. I’ve done a series on our Youtube Channel before where I kind of pinned down my husband and asked him why husbands tend to sabotage their wives. And as I’ve talked to different people in families, especially within the Eat More 2 Weigh Less community, a huge reason why people don’t support you is that you don’t believe them.
Maybe you are that girl that cries wolf, or you’ve experienced that person constantly changing things up. This is their seventy-eighth fad diet, their twelfth time quitting smoking, or they’re starting a new MLM or whatever it is. There’s always this person constantly starting something but never finishing it. And perhaps, that’s been you in the past.
Typically the people closest to you remember all those things. So whenever you start trying to change something, especially if you’re that person, that girl who’s always just been kind of radical and taking everything to the extreme. If that is you, then you can’t really expect people to just jump on board. Even I tend to hold people to that standard. If I know somebody who is always saying that they’re gonna do something, I just wait it out to see if this is really something that’s gonna stick or not. And that could be what somebody’s doing for you. So whether you’re that person that doesn’t believe people or you’re someone that nobody believes, just make sure that you’re committed first before you try to get other people to jump on board.
Watch the video above for more reasons why family and friends may resist your weight loss efforts
It’s entirely possible to lose fat and gain muscle at the same time. In fact, you may even find that your body composition changes quite a bit in the first few weeks of starting a new workout routine. But is it healthy? And more importantly, is it sustainable? Watch the video below to learn about Body Recomposition and if it’s the right path for you.
Body Recomposition: Can You Lose Fat and Gain Muscle at the Same Time?
Body recomposition is losing fat and gaining muscle. These two things are the epitome of what you typically try to do when you want to lose weight.
This is not to be confused with Body COMPosition. With Body Composition, if you hire a personal trainer, they take your weight, picture, measurements and have you do something like a DEXA scan, which helps you understand what your body fat and muscle mass are. However, when doing a Body Recomp, you will usually find that the fat percentage went down and the lean body mass percentage went up. What this does is instead of just focusing on weight loss, like stepping on a scale, you are making sure that the weight that you look at changes.
Watch the training above for a more in-depth look into Body Recomposition…
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