For women, midlife can be a challenging time. Whether it’s career success, parenthood, or life commitments, life is as busy as it gets. Unfortunately, this period is often marred by age and hormone-related changes, which impact quality of life, two of which come in the form of muscle loss, and weight gain.
Fortunately, we have body recomposition, the ability to gain muscle while reducing fat. A powerful method that not only helps improve our physical appearance, but improves metabolism, insulin sensitivity, and function.
In this article, we discuss body recomposition workout plans for women. We explore why body recomposition is ideal for women over 40, a 4-week plan, nutrition, and tips to maximize results.
Why Body Recomposition Is Ideal for Women Over 40
Body recomposition is ideal for women over 40 because it helps them simultaneously gain muscle and lose fat.
This is incredible for women over 40 who sadly face an uphill battle of increased appetite, weight gain, altered fat distribution, and muscle and bone loss. Research shows that at 20, resting energy expenditure begins to decline by 1–2% per decade, while muscle mass is shown to decline by 3–8% per decade after 30.
While weight loss through calorie restriction can address weight gain and offer a slimmer appearance, it doesn’t remedy the age- and hormone-related physical changes.
Body recomposition on the other hand can reduce body fat, which not only reveals lean muscle, it improves strength and function.
Furthermore, sources explain that rather than focusing on aggressive calorie deficits, body recomposition employs a high-protein diet, intermittent calorie restriction, and resistance training to shape a strong and healthy body. This preserves fat-free mass and improves diet adherence, fostering a healthy relationship with food which can lead to greater sustainability.
4-Week Body Recomp Workout Plan for Women
Several components make us a successful body recomposition program. Below we present a 4-week body recomp plan to show you exactly how they help build muscle and burn fat.
Weekly Split (e.g., 3 Strength + 2 Cardio + 2 Mobility Days)
This is a beginner routine that is designed to build muscle, burn fat, and improve mobility. Below we outline the purpose of each session to show you why they are vital during body recomp training.
Strength Training
Strength training (resistance training) is well known for building bigger, stronger muscles, however, this is only the beginning. Strength training can improve bone density, resting energy expenditure, function, mood, and metabolic health.
Research shows mechanical stress in the form of muscle contractions and gravity are some of the biggest determinants of bone health, playing a crucial role in the formation, regeneration, and degradation process. Strength training uses body weight and external resistance, overloading muscle and bone tissue to enhance strength, with additional studies reporting a 1–3% increase in bone mineral density.
Strength training results in greater muscle mass, which requires more energy at rest to maintain tissue. This also causes microtrauma, requiring energy to recover and remodel muscle tissue, increasing energy expenditure for up to 72 hours post workout, resulting in a 7% increase in metabolic rate (energy expenditure). Leading to elevated energy expenditure during exercise and for days after, which is phenomenal for women over 40.
Furthermore, strength training can improve function, including physical performance, movement control, walking speed, and functional independence. This alongside benefits to cardiovascular health, resting blood pressure, bad cholesterol, and triglycerides, make it incredible for not only your appearance but for your overall health.
Three strength training sessions per week are sufficient for building lean muscle. Furthermore, it provides an ongoing increase in resting energy expenditure which is excellent for fat loss.
Cardio Training
Cardio training (aerobic exercise) is a vital component of body composition, providing a means of burning fat and improving cardiovascular health.
Further research explored the effects of aerobic training and resistance training on body mass and fat mass. It revealed that aerobic training and a combination of aerobic training and resistance training were more effective for reducing total body mass and fat mass compared to resistance training alone. While resistance training and a combination of resistance training and aerobic training were better for increasing lean body mass.
These claims by further studies highlight aerobic training’s capacity to increase resting energy expenditure by 6 %.
These results illustrate how effective cardio training is when paired with resistance training for increasing lean muscle mass and reducing fat mass.
Two cardio sessions per week slot in perfectly between resistance training sessions for recovery while continuing to boost energy expenditure, fat loss, and improvements to cardiovascular health.
This session can be performed as high-intensity interval training (HIIT) or steady-state cardio. HIIT refers to alternating short, intense burns of exercise with periods of rest or low-intensity exercise. Due to the high intensity, sessions are shorter in duration, making them suitable for people with limited time to train. Evidence cites HI ITs numerous benefits including:
- Increase metabolic rate
- Lower body fat mass
- Lower risk of cardiovascular disease
- Lower risk of breast cancer
- Improves moods, decreasing feelings of anxiety and depression
- Lower risk of metabolic syndrome
- Improve insulin sensitivity
Steady-state cardio on the other hand favors steady cardiovascular exercise for longer durations. These sessions are performed at a low to moderate intensity, with sources showing it is as effective as HIIT training in untrained individuals, with reported improvements to VO2 max (the maximum amount of oxygen utilized during intense exercise) and muscle endurance.
Mobility Training
Mobility training is excellent for women over 40. While it does not increase muscle mass and its increases in energy expenditure may be minimal, its benefits of mobility and function are unmatched.
Research shows that mobility training is effective for improving balance, and gait, positively impacting daily activities and independence. This is welcome news for women over 40 who experience poor mobility and menopause-related joint pain.
Two sessions per week of yoga or Pilates will not only help you slow down and recover, but enhance your mobility and movement.
Sample Weekly Schedule
Sample Day: Full-Body Strength Training
Sample Day: Low-Impact HIIT or Brisk Incline Walk
Choose between low-impact HIIT or brisk incline walking for your cardio component.
Low-Impact HIIT
The following low-impact HIIT contains bodyweight exercises to increase your heart rate with small jumping and shuffling movements. We have listed modified versions for those who want to reduce impact further.
Exercises are to be performed for 20 seconds on, 10 seconds off, for three rounds, with a short 60-second rest after each round.
Brisk Incline Walk (30 Minutes)
Sample Day: Yoga, Pilates or Active Recovery
The mobility training day we recommend performing yoga or Pilates. These are incredible for lengthening muscles, mobilizing joints, and improving body awareness. Below we present sample yoga and Pilates workouts.
Sample Yoga Workout (30 Minutes)
Warm Up (5 Minutes)
Standing Flow (10 Minutes)
Seated/Mat Work (10 Minutes)
Cool Down (5 Minutes)
Sample Pilates Workout (30 Minutes)
Warm Up (5 Minutes)
Core & Stability (10 Minutes)
Strength & Posture (10 Minutes)
Cool Down & Stretch (5 Minutes)
Nutrition to Support Body Recomposition
Correct nutrition is vital for body composition. It provides the body with fuel for training, protein to support growth and recovery, and fat to absorb vital nutrients and balance hormones. Below, we discuss key nutrition requirements to help you maximize results.
Protein Goals by Body Weight
Protein is essential for building and preserving lean muscle mass. Studies show that muscles are constantly undergoing a process of breaking down and synthesizing protein and for muscles to grow protein synthesis must exceed muscle protein breakdown. This can be achieved through resistance training, protein-rich foods, and protein supplementation.
Sources recommend 0.8 grams per kilogram per day for healthy individuals, however, these requirements increase to 1.4–1.6 g/kg/day for active individuals. To hit these daily targets we recommend adding 25–30 grams of protein to each meal.
Consuming protein also comes with additional benefits, including improved fullness and increased metabolism, which are invaluable during body recomposition. Research shows that high protein diets can improve satiety and boost thermogenesis which is when the body burns energy to digest food. Meaning fewer calories consumed between meals and burning more calories, which can lead to greater fat loss.
Meal Timing for Muscle Maintenance
Meal timing has long been viewed as a vital component to muscle maintenance and growth. After working out, the body enters an anabolic window, which is a period of time where your muscles repair. Here it was believed that if protein wasn’t consumed in this window, muscular gains would be lost, however, this is far from the truth.
While protein intake supports recovery and development of muscle mass, you won’t lose all your hard work if you don’t do a shake directly after training.
What plays a greater role is meeting your daily protein requirements to ensure protein synthesis. We recommend consuming protein regularly throughout the day to m,eet daily requirements and promote growth and repair. This can be done by adding lean protein to each meal, which will improve fullness and help you incrementally hit your daily protein targets.
Supplements: Creatine, Omega-3s, Magnesium
During body recomposition, supplementation can provide an edge to training and optimize health. Below we discuss supplement creatine, omega-3, and magnesium and how they can benefit your training.
Creatine
Creatine is one of the most popular and well-researched natural supplements for increasing strength and performance.
Research explains that creatine is produced at a rate of 1 gram per day, with synthesis occurring in the liver and pancreas, with 1 g/d through an animal and plant-based diet. Creatine is used on the body;s energy systems during high-intensity exercise which use the ATP energy sources. Approximately 70% of ATP is replenished in 30 seconds, with a full recovery occurring in 3 minutes.
How creatine works is it increases capacity for energy production, which research highlighting it can increase power, repetitions, and exercise volume, potentially leading to improved muscle performance and muscle growth.
As mentioned, creating is one of the most well-researched supplements on the market and is incredibly safe for consumption. A dosage of 3–5 g/day is sufficient to help improve performance.
Omega-3
Omega-3 fatty acids are incredible for women’s overall health and wellbeing. Studies show omega-3 can lower blood pressure, triglycerides, protect the heart, brain, and provide anti-inflammatory effects.
Regarding resistance training, omega-3 has been shown to increase muscular strength, while other studies reveal it can reduce soreness and improve recovery.
The recommended daily intake for omega-3 fatty acids is approximately 1.1 gram for women between the 19-60+. To ensure you are meeting these requirements, eat foods such as salmon, mackerel, tuna, chia seeds, flaxseeds, and walnuts. However, if you are still falling short, consider taking an omega-3 supplement.
Magnesium
Magnesium is a mineral that is vital to women’s health. Studies show that magnesium deficiency affects the heart, brain, lungs, kidneys, vascular system, bones, kidneys, and pancreas.
Magnesium can reduce the risk of these negative effects, and support exercise and resistance training. A 2024 study explored the effects of magnesium supplementation on muscle soreness and what they discovered was it reduced muscle soreness, improved performance, and recovery while having a protective effect on muscle damage.
Sources show the recommended daily intake of magnesium is 320–360 mg per day. We recommend consuming magnesium-rich foods such as pumpkin seeds, chia seeds, almonds, spinach, soymilk, edamame, brown rice, plain yogurt, and oatmeal. If you believe you are still below your daily target, consider magnesium supplements.
How to Measure Progress Without the Scale
A key component to body composition is tracking your progress using body measurements, photos, scales, strength gain, energy levels, and mood. Below, we discuss how to measure your progress to ensure you are safely achieving your goals.
Body Measurements and Photos
Body measurement and photos are two of the most common methods for recording your progress. Measurement provides insights into changes in body mass and composition. Meanwhile, photos provide visual proof of your hard work.
Using photos alongside measurement will provide context for your numerical assessment, providing more data and a more complete picture of your progress. We recommend taking pictures at the start of every month. This will keep updating frequently, without it feeling obsessive.
Strength Gains and Energy Levels
Recording your exercises, sets, repetitions, and energy levels is an effective way to monitor your progress.
The key to increasing muscle mass by incrementally stressing muscle, to stimulate growth, also known as progressive overload. Research shows that progressive overload can be achieved by gradually increasing sets, repetitions, and intensity. Recording your lifts allows you to monitor strength gains, while also ensuring you are taking measured steps toward achieving your goals.
Furthermore, recording your lifts and resistance can be useful when monitoring energy level. We recommend taking written and mental notes of how each session affects your energy levels, as well as nutrition and sleep. This will help you optimize your training and health for greater gains.
Changes in Sleep, Mood, and Confidence
Measuring progress isn’t just about the weight you are moving and your body composition, it's also about how you feel outside of the gym. While body recomp is about changing appearance, areas such as sleep, mood, and confidence should be recorded to ensure you’re maintaining good health.
Sleep is the most effective means of supporting your health with sources showing it helps remove toxins, repairs tissue, regulates hormones and mood, while supporting immune function and brain and heart health.
Research shows that 7 or more hours to promote optimal health. This can also help improve mood, recovery, and performance.
From here, you can simply make a mental or written note alongside your energy levels. Like recording your lifting and energy levels, this will provide you with data, adding to the complete picture of your body recomp journey.
Tips for Success and Sustainability
There is no doubt that body recomposition is an incredible way to train, however, there are ways to ensure its sustainability. Below we discuss how to avoid burnout, adjusting to menstrual and hormonal fluctuations for long term success.
Avoiding Burnout and Overtraining
Body recomposition is such a powerful way to overhaul your health. However, the results can be addictive, leading to overtraining, and even burnout.
Research shows that burnout and overtraining manifests with symptoms including:
- Prolonged soreness
- Fatigue
- Decreased performance
- Impaired immune system
- Chronic injuries
- Sleep disturbances
- Negative mood
- Depression
- Absence of menstruation
- Loss of appetite
This can be avoided by with adequate rest, with further studies suggesting the following methods:
- Periodized training (phased training with varying intensity and recovery periods)
- Adequate hydration
- Correct nutrition (protein, carbohydrates, healthy fats)
- Optimal sleep
- Recovery and rest period between sessions
Adjusting During Menstrual or Menopausal Fluctuations
Optimizing resistance training around the menstrual cycle can help prepare you for potential changes in performance. Sources show that during the follicular phase (days 1–14) estrogen is higher, enhancing strength and recovery, making it the perfect time to perform heavy lifts.
Meanwhile, the luteal phase (days 15–28) sees a potential decrease in strength and recovery, meaning intensity should be lowered to manage fatigue.
Strength training and exercise can be helpful during menopausal fluctuation. Sources show that menopause brings on symptoms including loss of muscle, mood changes, bone weakness, fatigue, stress, and sleep disturbances. Strength training can alleviate stress, boost mood, and preserve muscle and bone mass.
During menopause, training intensity needs to be maintained to combat age and hormone-related physiological changes. Rather than just reducing intensity, we recommend training as normal, and adjusting intensity during times when fatigue sets in and energy levels are low..
Celebrating Wins Beyond Fat Loss
For many who achieve their body recomp goals, they wonder what's next. Recomp can take months and years, and once the ultimate goal is achieved, it can not only lead to a massive sense of achievement, but also feelings of confusion.
Fortunately, setting and achieving goals is seldom a static process where we set and forget. During body recomp, variables such as training, nutrition, hormones, and well-being mean you have to continually adjust training and recovery methods. Over the course of your body recomp journey, we recommend assessing both your progress and your long-term goals.
For some, this may be to maintain their health and a lean and muscular figure, while others may want to push on to compete figure competitions, or even try sports away from resistance training and cardio. So if you are setting your recomp goals for the first time, also consider secondary goals you may want to achieve.
Recap and Your Body Recomposition Toolkit
Body recomposition is undoubtedly one the most effective ways to build muscle and burn fat. It utilizes different forms of exercise to increase muscle mass, strength, and function, while boosting cardio fitness and overall health.
If you are thinking of trying body recomposition training and are wondering where to start, why not try our sample program, as it has all the components required to build muscle and burn fat.
However, if you have less time, here is a modified version which will help you achieve similar results:
- 3 x Full Body Strength Training
- 1 x 30 Minute Cardio
- 1 x Mobility
Combine this with a nutrient-dense diet, consisting of protein, complex carbohydrates, afn healthy fats will provide your body with the nutrients to perform your lifts, build muscle, and burn fat.
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FAQs
What is a body recomposition workout plan for women over 40?
A strategic fitness approach to build muscle and lose fat simultaneously, adapted for midlife hormones.
How often should women over 40 train for body recomposition?
Aim for 3–4 strength sessions weekly with rest and recovery tailored to perimenopause or menopause needs.
Can I lose fat and build muscle at the same time after 40?
Yes — with the right protein intake, strength training, and hormone-aware recovery, it’s possible.
What kind of workouts help with body recomposition in midlife?
Compound strength moves, walking, and low-impact cardio support fat loss and lean muscle gain.
Do I need to change my diet for body recomposition after 40?
Yes. Prioritize protein, manage carbs, and time meals to support muscle repair and stable energy.
