If you’re over 40 and feeling stuck, you’re not alone. Maybe you’ve been lifting weights and eating clean, but your body just isn’t changing. The scale barely moves, energy dips mid-afternoon, and you’re constantly hearing mixed advice: cut carbs, eat more protein, do more cardio, do less cardio.
The truth is, body recomposition after 40 takes a different approach. You’re aiming to lose fat and gain lean muscle at the same time. It’s not about starving yourself or pounding away at endless cardio. It’s about fueling smart, training with intent, and prioritizing recovery.
In this guide, I’ll show you how to build muscle, burn fat, and follow a training and nutrition strategy that fits into your real life.
What Is Body Recomposition—and Why It’s Different Over 40
What Changes After 40: Hormones, Stress, Recovery
Body recomposition means losing fat while gaining muscle at the same time. It works best with smart strength training, consistent habits, and proper fueling. For those over 40, you also need to factor in recovery, stress, and hormonal changes.
As we age, testosterone and estrogen shifts. Cortisol levels rise. Sleep often gets lighter. You feel more stressed—from work, family, and daily responsibilities. What used to work in your 30s doesn’t hit the same now.
That’s why your plan has to change too. Instead of just training harder or eating less, you need better structure and smarter strategies. At Muscle Mastery, I design programs with recovery and stress in mind. It’s the only way to move the needle long term.
The 3 Pillars of Recomp Success Over 40
Recomposition depends on three key pillars: nutrition, training, and recovery. You can’t skip any of them.
Nutrition
Your food choices set the foundation. You need enough protein to build muscle, carbs to fuel workouts, and fats to support hormones. Slashing calories or going low-fat won’t work anymore.
We build plans around whole foods, protein goals, and macros that support both performance and recovery. The goal is progress—not perfection.
Training
Strength training is your engine. You won’t build muscle by doing more cardio. You need compound lifts, progressive overload, and a plan that respects your joints.
That means lifting smart, not just heavy. Focus on exercises that deliver the most return and avoid junk volume.
Recovery
Recovery isn’t optional. In your 20s, you could get away with 5 hours of sleep. At 45, that wrecks progress.
Recovery includes sleep, hydration, rest days, and managing stress. If your body isn’t recovering, it’s not building muscle or burning fat. Period.
Eat to Recomp: Fuel Muscle, Burn Fat
Macros Over 40
Getting your macros right is critical. Protein drives growth, carbs fuel your lifts, and fats help hormones stay in balance.
Protein: Aim for 1g per pound of your goal body weight. Every meal counts.
Carbs: Use them around your workouts—before for energy, after for recovery.
Fats: Don’t cut too low. You need them for hormonal function and energy.
Check out our list of Lean Protein Sources
Explore our Strachy Carb List
Meal Frequency & Timing
Skipping meals drains your momentum. Eat every 3–4 hours and start your day with protein.
Pre-Workout: Combine quick carbs with protein (e.g., rice + grilled chicken)
Post-Workout: Replenish fast with protein and carbs (e.g., Teriyaki Chicken, Protein Waffles)
Midlife Hormones, Muscle & Metabolism
Testosterone & Estrogen
Hormonal shift as we age. Testosterone drops in men. Estrogen fluctuates in women. Both can affect energy, muscle building, and fat storage.
You can still make progress. Lifting, sleep, proper nutrition, and reducing stress all help regulate hormones naturally.
Stress, Cortisol, & Sleep
High stress and poor sleep kill results. Cortisol rises when you’re sleep-deprived or overwhelmed, and that hurts recovery, increases belly fat, and destroys motivation.
Get 7–9 hours of quality sleep. Stay off screens before bed. Prioritize rest like you prioritize your workouts.
Why Muscle Boosts Metabolism
Muscle burns more calories—even at rest. One pound of muscle burns 6–10 extra calories daily. Adding 10–15 pounds of lean mass gives your metabolism a long-term lift.
Focus on building muscle. The fat loss will follow.
Why Most Diets Fail at Recomp—and What to Do Instead
The Calorie Deficit Myth
Eating less doesn’t mean burning fat. When calories drop too low, your body loses muscle, slows down metabolism, and raises stress hormones.
You lose weight, but it’s the wrong kind.
What works: hitting protein goals, lifting consistently, and recovering well. Fuel the muscle and teach your body to burn fat—not break down.
Low-Fat & Low-Carb Pitfalls
Cutting too many carbs or fats tanks your training and slows recovery. You might lose weight short-term, but long-term progress stops.
Fuel performance instead of chasing extremes. Carbs help you train. Healthy fats help hormone function. The key is balance.
Check out Muscle Mastery to start building a plan for your body.
Your 30-Day Recomp Jumpstart Plan
Ready to reboot your body? This plan is for busy professionals who want real results without wasting time. It gives you structure without the fluff.
Meal Structure
Eat 3 main meals and 1-2 snacks a day. Each meal includes protein, carbs, and fat. Simple. Repeatable. Effective.
Need ideas? Start with:
More here: Muscle Mastery-Approved Recipes
Training Schedule: 4x/Week
Follow this weekly setup:
Day 1 – Upper Body (Push)
Day 2 – Lower Body (Strength)
Day 3 – Active Recovery or Rest
Day 4 – Upper Body (Pull)
Day 5 – Lower Body (Pump + Conditioning)
Weekend – Optional mobility or rest
Workouts stay under 45 minutes. Focus on big lifts that give the most return.
Recovery Checklist
You can’t build muscle if you’re exhausted and dehydrated. Use this:
7-8 hours of sleep
No screens 1 hours before bed
3 liters of water daily
1 scoop electrolytes if you’re sweating a lot
Quick fixes won’t build a stronger, leaner body. The real work comes from fueling well, training with purpose, and recovering like it matters.
Eat to support your goals
Train to build, not to burn out
Prioritize sleep and stress management
You don’t have to figure it out alone. If you want expert guidance, accountability, and a plan that actually fits your life, apply to Muscle Mastery or call +1 801-477-7010.