How to Gain Muscle and Lose Fat in Your 40s and 50s

If you’re in your 40s or 50s (or older!) and want to build muscle, lose body fat, and feel stronger, it’s not too late – and you don’t need to pick just one goal. You can still achieve body recomposition – gaining muscle while losing fat – with the right approach for midlife.

the Scales Won’t Tell the Whole Story

One of the first things to understand is that the scales aren’t always the best measure of progress – especially if you’re building muscle and losing fat at the same time. The number might not change much at times, even though your body is. But your clothes will fit differently, you’ll look leaner, and you’ll feel stronger.

That doesn’t mean weight loss isn’t a valid goal – it absolutely can be. Just remember it’s one measure, not the only one. Pay attention to how your body feels and functions – your energy levels, strength in the gym, recovery, and how your clothes fit. Measurements, progress photos and how you move day to day often show changes before the scales do.

Eat to Support Muscle Gain and Fat Loss

If you’re not sure how to strike the right balance, fat loss coaching that supports building muscle too can help you tailor your nutrition so you’re fuelling your body without over-restricting or overeating. Many people in their 40s and 50s try to eat as little as possible to lose weight. But if you under-eat, especially protein, your body won’t have the building blocks it needs to gain or keep muscle.

The trick is eating enough to support muscle while keeping total calories in the right range so your body also taps into fat stores. Prioritise high-protein meals (calculate your protein with my protein calculator), plenty of fibre, and enough carbs to fuel your workouts. This helps your body build and recover muscle while keeping you full and energised.

Why Strength Training Matters More After 40

Strength training is non-negotiable if you want to change your body shape. Two to four sessions a week using progressive overload (where you gradually challenge your muscles with more resistance, reps or sets) is key.

Don’t worry if you can’t lift heavy straight away. Start where you are, with bodyweight or dumbbells, and build up. Focus on movements that work big muscle groups such as squats, rows, presses, deadlifts. You can join a gym if you want, but you don’t need fancy machines or long workouts. Consistency and effort matter more.

Working with a coach who understands how to train for strength and body change later in life can make all the difference. Personal training for body recomposition gives you structure, accountability and workouts that actually work for your body right now.

Get Your Steps In

You don’t have to run or do endless cardio. Walking is one of the best tools for fat loss, recovery and energy management. Aim for a daily step target that feels doable – even 7,000 steps a day adds up quickly. It helps keep you active without hammering your recovery or draining your motivation.

Avoid Burnout by Recovering Well

You can’t out-train a lack of recovery, especially in your 40s and 50s. Rest days are when your muscles repair and grow, and when your body starts to shift towards fat loss.

Two to four strength sessions, daily steps, and maybe a cardio session or two is plenty. More isn’t always better. Listen to your body, especially if you’re feeling wiped out, sore all the time, or sleep is getting worse.

Stay Consistent

You don’t need to be perfect – just consistent. Muscle gain and fat loss take time, and the results won’t show overnight. But if you give your body what it needs consistently – good food, enough protein, strength training, recovery and daily movement – it will respond.

Body recomposition isn’t just for people in their 20s. You can do it in your 40s and 50s – and you might even be better at it now, because you understand how to train and fuel with purpose.