If you’re wanting to jumpstart your weight loss after 40, you’ve likely found yourself wondering why the old tricks no longer work. You’ve cut back on carbs, joined a weight management program, and maybe even considered a medical quick fix like weight loss jabs, yet you still don’t feel like yourself.
That’s because weight loss in your 40s and beyond, especially around menopause, isn’t just about eating less and exercising more. It’s about working with your changing body, not against it.
At Trinity Transformation, we understand how frustrating it is to feel like you’re gaining weight despite your best efforts. You want to lose weight, feel strong, and get back into the clothes you love. And most of all, you want your energy, confidence, and vibrant self back.
In this article, we’ll look at why why building muscle is the key to jumpstarting weight loss after 40. You’ll learn how to get started with strength training, even if you’re a complete beginner.
The Secret to Combating Perimenopause Weight Gain
During perimenopause and menopause, the body undergoes significant hormonal changes. Declining oestrogen levels impact everything from muscle mass and metabolism to brain health and energy levels.
These shifts can make it feel like no matter how healthy your diet or how much physical activity you’re doing, weight gain just keeps creeping in.
What’s often missing from the conversation and from many weight loss journey plans, is strength training.
This form of exercise is essential not just for maintaining a healthy weight but also for supporting long-term brain health, preserving muscle, and reducing body fat.
Research says that resistance training is the most effective way to maintain or build muscle mass as oestrogen declines.
And muscle is your secret weapon. When you build muscle, it helps burn more calories even at rest and gives you the tone, strength, and body confidence you’re craving.
How to Strength Train To Lose Weight After 40
Strength training isn’t just for bodybuilders, it’s essential for any woman who wants to lose weight, feel strong, and age well.
But many women are unsure how to get started, especially from home. So, we’ve covered some of the basics:
How Often Should You Strength Train?
When you’re just starting out, three strength training workouts per week is ideal. This gives your body time to recover between sessions while still making progress.
Over time, once you’re confident with the basics, you can increase to four sessions a week.
You can split this into pushing exercises (like squats and shoulder presses) and pulling exercises (like rows and deadlifts) to give your body balance and variety.
It’s not about doing more, you just need to be doing the right things, consistently.
” Before Trinity, my weight had gradually crept up to nearly 80kg. I felt I was relatively fit- an active member of 2 gyms doing regular classes like body attack, body pump, HITT step, balance, yoga/ Pilates, going at 6.45am and often after work too. I walked quite a bit and did at least 5k steps a day. In just over a year with Trinity, weight wise I have lost 13kg. This is about more than weight or size though, my mind-set has totally changed. I feel much happier, and satisfied with life.”
– Helen Huntington (57), Trinity Client
What Equipment Do You Need?
Most people’s weights are too light to make real changes. When doing strength training exercises it is useful to have kettlebells or dumbbells.
You should aim for a heavier weight for lower body exercises (like squats) and lighter weights for upper body movements (like shoulder presses).
Our clients typically start with a 4kg, 8kg, and 12kg kettlebell (roughly 10, 15, and 25 lbs). These allow for proper progression and variety in workouts.
Bodyweight is often too light to build strength in the lower body. You’ll need resistance that challenges your muscles enough to spark change.
Sets and Reps: How Much Should You Do?
We recommend 3–5 sets of 5–15 quality reps per movement. Focus on form over quantity.
You want the weights to feel like a challenge, but not impossible. Aim to work at around 7 to 8 out of 10 effort. This is known as your Rate of Perceived Exertion, or RPE.
You should feel like you’ve got 2 or 3 good reps left in the tank at the end of each set. If the weight feels too easy, it probably is, your muscles need to be pushed in order to change.
As a rough guide, if you’re doing 5 sets of 5 squats, you might use 10 to 12kg. If you’re doing 4 sets of 10, try 4 to 6kg. But always adjust based on how it feels for you.
For the best results during menopause, focus on lower reps (5–10) with heavier weight to compensate for oestrogen decline.
An Example 30-Minute Strength Training Workout:
Make Sure You Rest
Resting is just as important as lifting. Without enough rest, your session can turn into a cardio workout and you’ll miss out on the muscle-building benefits.
For smaller movements like bicep curls, rest for around 30 to 45 seconds between sets. For bigger, compound exercises like squats or deadlifts, you’ll need a bit longer and you should aim for around 45 to 90 seconds.
This gives your body the time it needs to lift properly again and make real progress.
“When I started Trinity I was healthy and active but didn’t feel that my body reflected that at 77.6 kgs, I didn’t recognise myself in the mirror and felt uncomfortable in my clothes. I’m not sure there are words to describe the transformation I have been through over the last 18 months. I was worried that giving up HIIT training would have a negative effect on my fitness but the proof is in the pudding. At 46, I’m fitter and faster than I have been in a good while, my knees and hips no longer ache and I feel genuinely fantastic. I am 13.1 kgs lighter and my self-confidence has soared, I now really like what I see in the mirror.”
– Rachel Crooks (46), Trinity Client
Losing Weight After 40: Top Expert Tips
1. Support Your Hormonal Health
Before menopause, you could probably get away with endless cardio and cutting carbs. But now? Not so much.
If you want to jumpstart weight loss in your 40s, 50s or 60s, then you need to shift focus. Hormonal changes impact how your body stores fat, burns calories, and builds muscle.
Work with your health care provider or clinic to check your hormone levels, and choose a weight loss and weight management program that supports your body’s needs, weight loss is not a one-size-fits-all diet.
2. Focus on Sustainable Strength
Rather than trying to lose weight fast with aggressive diet and exercise plans, choose strength training routines that focus on building and maintaining muscle. This leads to long-term weight management, rather than temporary results.
3. Eat to Fuel, Not Restrict
Your body needs more than just fewer calories to lose weight now. It needs high-protein, nutrient-dense meals. Think lean protein, healthy fats, whole grains, fruits, and vegetables.
Eating enough of the right foods helps with metabolism, energy, and recovery.
4. Prioritise Recovery and Sleep
Women often underestimate how much stress, poor sleep, and overexercising can contribute to weight gain. Over time, high stress and poor recovery can sabotage your efforts.
Recovery is just as important as your workouts.
How Trinity Can Help You Jumpstart Weight Loss After 40
If you’re tired of going in circles with diets, bootcamps, and medical shortcuts that don’t work long-term, we’re here to help. At Trinity Transformation, we’ve helped over 7,000 women just like you.
Our Fit Over 40 program has a 97% success rate in helping women lose 15–25 lbs and drop 1–2 dress sizes in just 12 weeks. But more than that, our clients feel stronger, healthier, and more confident, often for the first time in years.
What makes us different?
- We don’t offer fast-track fixes. We provide a full lifestyle transformation.
- This isn’t just another diet, it’s a complete re-education for your body and mind.
- Our personal trainers and coaches guide you every step, tailoring your plan to your needs.
- We understand menopause, and we teach you how to support your body for lifelong results.
Whether you’re in New York or the UK, whether you’re training in your kitchen or garden room, you can get incredible results with our program, from home.
Jumpstart weight loss after 40 by giving your body what it truly needs: strength, structure, recovery, and support. You don’t have to do this alone.
