If you’re trying to look more toned after 40, you’re not alone and you’re not the only one who’s been left frustrated by diets that don’t work, workouts that feel impossible to stick to, or changes in your body that no longer respond like they used to.
Many of our clients at Trinity come to us feeling defeated. They’ve tried cutting calories, adding more cardio, or following online plans that simply don’t deliver for women in their 40s and beyond.
The truth is, your body is going through real hormonal shifts during menopause and perimenopause. These changes impact muscle mass, metabolism, fat storage, sleep, energy, and even appetite.
That’s why the usual ‘eat less, move more’ advice doesn’t work anymore and why strength training women over 40 is the key to finally getting results.
In this article, we’ll show you how to create a true body transformation with simple at-home workouts, the right diet, and smarter strategies for sustainable fat loss, increased strength, and visible tone.
Whether you’re starting fresh or picking yourself up after another failed plan, this guide will help you take back control.
Is It Possible to Get Toned in Your 40s?
Absolutely. Toning your body, shedding fat, and building visible strength is not only possible in your 40s, but it’s the smartest time to do it.
Women over 40 who focus on the right kind of training and nutrition often get better, more noticeable results than they did in their 20s or 30s.
The key is working with your changing body and not against it.
By focusing on resistance training, eating enough protein, and giving your body time to recover, you’ll gain lean muscle, reduce fat, and finally look more toned after 40.
How to Look Toned After 40 (Female-Friendly Fitness Tips)
1. Strength Training Is Your Foundation
If you’re not already lifting weights, it’s time to start. Resistance training is essential to increase muscle mass, raise metabolism, and reduce body fat.
For beginners, all you need is a small space and some dumbbells or kettlebells (4kg, 8kg, 12kg).
Aim to train 3 times per week with full-body movements like squats, rows, and presses.
Work at an intensity where you’re pushing yourself—an RPE of 7–8 out of 10 (meaning you’ve got about 2–3 reps left in the tank). This stimulates your muscles and triggers change.
2. Don’t Rely on Cardio Alone
Many women default to cardio thinking it’s the best way to burn fat. But after 40, too much cardio can work against you by raising cortisol and breaking down muscle tissue.
Instead, use walking, light biking, or swimming to complement your resistance work and not replace it.
3. Increase Your Protein Intake
Your protein needs increase as oestrogen drops. Most women don’t eat enough to support lean muscle growth.
A good rule of thumb is 1–1.2 grams of protein per kilogram of body weight. Protein helps repair muscles, curb hunger, and protect muscle while losing fat.
Adding protein-rich meals throughout your day doesn’t have to be complicated. It just needs to be consistent. Things like eggs, Greek yogurt, lean meats, tofu, or protein shakes can all help you hit your target without obsessing over numbers.
“Before Trinity I was at rock bottom. I was a size 22 -24 and I weighed 94.35 kgs and I was huge. Now everything has changed. This program has literally changed my life. I could not afford to sign up again last year but I borrowed to do so because this is the best thing that has ever happened to me. I tell everyone who will listen and my friends and family are astounded by my transformation. I have lost 16kg, I look younger and I feel so much better. I also now love weights!”
– Rebecca Vears (51), Trinity Client
4. Prioritise Sleep and Recovery
You don’t need to train every day. In fact, you’ll see better results with adequate rest between workouts. Aim for at least 48 hours between sessions and get 7–8 hours of quality sleep per night.
Recovery is when the magic happens—muscles grow, hormones balance, and you feel more energised.
5. Do a Diet Makeover
Life gets busy, stress builds up, and it’s easy to fall into poor food and drink habits, especially if you’re juggling work, family, and everything else.
The more sugar, wine, or processed food you have… the more you crave. You get stuck in a loop.
To reset the body and break the cycle, we guide our clients through a 1–2 week Diet Makeover, where they temporarily cut out the four biggest food offenders: wheat, alcohol, dairy and sugar.
It’s not uncommon for our clients to drop 4–6 lbs in just two weeks using this simple strategy — while massively reducing bloating, cravings, and energy crashes.
6. Increase Your Step Count (Are You Sitting Too Much?)
Most high-achieving women we work with spend 8+ hours a day at a desk or in meetings. As a result, they’re often barely hitting 2,000 steps a day.
That means your calorie burn is so low, you’d have to eat like a bird to lose weight, and this isn’t realistic or healthy.
The fix? Increase your step count. You don’t need 10,000 steps a day — just aim to do a bit more than what you’re doing now.
7. Get Accountability (How to Stay Consistent)
Here’s the truth: if you could do it on your own, you probably would have done it by now.
We like to think we can stay motivated and consistent by ourselves. But the reality is that doing it alone is hard.
There’s no short-term consequence to skipping a workout or breaking your diet in private. No one notices. You start again Monday. And the cycle continues.
That’s why accountability is essential. Someone to check in, ask how things are going, and give you the support (or tough love) you need to keep moving forward.
But not a friend or partner, mainly because, they’ll either go easy on you or it’ll feel like nagging. You need someone impartial, experienced, and supportive, like a coach.
That’s exactly what we provide at Trinity. Every Fit Over 40 client is paired with a coach who checks in weekly, helps troubleshoot challenges, and keeps them on track and it’s a big reason our clients see such consistent, long-term success.
“Before I joined Trinity, I was 50 years old and at 104kg, I was obese and unhappy. I was also, frankly, desperate. I know its a cliche but Trinity has actually transformed my life. I’ve lost 30kg and I’m size 12/14, the size and weight I was at 20 years old. I joined to lose weight but what I didn’t expect was for my life to change quite so much and for the better. I have a fitness regime that I love. I feel strong mentally and physically. I have muscles! I’m not on a diet, I’ve changed my lifestyle. I’ve developed a curiosity about my wellbeing and I’m interested in how my body works.”
– Rachel Hillier (52), Trinity Client
Workouts for Women Over 40: Simple Strength Plans You Can Do at Home
Many women over 40 avoid strength training because they feel intimidated by the gym, unsure where to start, or simply don’t have the time to fit long workouts into their busy lives.
It’s common to think that strength training is only for younger people or that it requires complicated equipment—but that’s not true.
In the video below , one of our Trinity coaches shows you four simple exercises you can do at home, no matter your fitness level. These moves are designed to be approachable, effective, and easy to fit into your routine.
Here’s how a weekly training plan might look using minimal equipment:
1. Workout A – Lower Body & Core
- Goblet squats (8–12 reps)
- Kettlebell swings or deadlifts (5–10 reps)
- Reverse lunges (8 reps per leg)
- Plank (30–60 seconds)
2. Workout B – Upper Body & Core
- Bent-over row (8–12 reps)
- Overhead press (8–12 reps)
- Bicep curls + tricep extensions (8–12 reps each)
- Side plank (30 seconds each side)
3. Workout C – Full Body
- Romanian deadlift (6–10 reps)
- Chest press or push-ups (8–15 reps)
- Bulgarian split squat (6–10 reps each leg)
- Farmer’s carry (40 metres)
How Trinity Can Help You Look More Toned After 40
At Trinity, we specialise in helping women over 40 drop dress sizes, lose belly fat, and build confidence with science-backed methods. Our Fit Over 40 programme is designed specifically for your changing hormones, lifestyle, and time constraints.
✔️ Personalised resistance training plans for beginners or experienced lifters
✔️ Meal guidance to increase protein and support fat loss without tracking
✔️ Coaching support from experts who understand menopause
✔️ Accountability and community to keep you on track
We’ve helped over 7,000 women transform their bodies and regain confidence—with a 97% success rate in the first 12 weeks. No fad diets. No weight-loss jabs. Just smart, sustainable strength training that works for real women with busy lives.
If you’re ready to finally look more toned after 40 and feel amazing in your clothes again, download our free guide or join the next round of coaching. Your transformation starts here.
Frequently Asked Questions:
With consistent strength training and good nutrition, you can visibly tighten your body within 8–12 weeks.
Focus on resistance training like bicep curls, tricep extensions, and rows with heavier weights and 3–5 sets of 8–15 reps.
Absolutely. Start by combining thoughtful strength training, consistent resistance workouts, and smart nutrition, together these will deliver impressive body transformation regardless of age.
Three to four strength sessions a week is ideal, balancing muscle-building workload with enough recovery time.
