“Why do I weigh the same, but look smaller?”
That was the question I asked myself this morning as I took my measurements and compared them to where I was almost two years ago at the same weight. To my surprise (and satisfaction), I was down half an inch in the upper body.
This is the beauty of body recomposition. In our 40s, especially during perimenopause or postmenopause, what the scale says matters less than how you carry that weight. If you’re training smart and eating intentionally, it’s absolutely possible to lose fat, build muscle, and transform your physique — even if your weight doesn’t change.
So how do you actually do it? Whether you’re shifting from a muscle-building phase to a fat-loss cut, or you just want to maintain what you’ve built without sacrificing strength or shape, here are the key factors to preserving and even building muscle while losing fat in your 40s.
📊 The Science of Body Recomposition in Midlife Women
As we age, several biological factors make it harder to hold onto muscle: declining estrogen, lower growth hormone and DHEA levels, increased stress, and a natural tendency to lose lean mass (sarcopenia).
But with the right plan, you can fight back — and win.
Here’s what to optimize:
🍽️ 1. Protein Intake
- Goal: 1.0–1.2g per pound of ideal body weight
- Space protein evenly through 3–4 meals per day (25–35g per meal)
- Include leucine-rich sources (eggs, poultry, protein powders)
- Use BCAAs during training if fasting or under-recovering
🏋️♀️ 2. Strength Training
- Lift heavy with progressive overload
- Focus on compound lifts: squats, deadlifts, presses, rows
- Train 3–5x/week, depending on recovery
- Cycle in deload weeks every 4–6 weeks (especially great during the late luteal phase of your menstrual cycle if you’re still cycling)
⏱️ 3. Caloric Deficit (But Not Too Much)
- Stay in a moderate deficit (~300–500 kcal/day)
- Avoid aggressive cutting which increases risk of muscle loss and hormonal dysregulation
- Take diet breaks or reverse-diet after extended deficit periods
🍔 4. Meal Timing
- Prioritize protein + carbs around workouts
- Avoid long fasts if you’re training intensely
- Refuel within 60 minutes of strength sessions
🛌 5. Sleep
- Aim for 7–9 hours per night
- Deep sleep supports growth hormone, repair, and cortisol balance
- Use a wind-down routine, limit screens, and consider magnesium glycinate if needed
🩏🏼 6. Stress Management
- High cortisol = muscle breakdown, fat storage, fatigue
- Tools: meditation, breathwork, journaling, cold/heat therapy, gentle movement
⚖️ 7. Hormone Health
- Estrogen: helps preserve muscle mass
- Progesterone: supports sleep and recovery
- Testosterone & DHEA: anabolic and essential for strength
- Thyroid function: regulates metabolism and energy
- Test and treat imbalances with a qualified provider
💊 8. Strategic Supplementation
- Creatine monohydrate: 3–5g/day
- Magnesium glycinate: sleep and stress
- Omega-3s: anti-inflammatory support
- Vitamin D3 + K2: bone and muscle health
- Protein powder: convenient for hitting goals
⚖️ 9. Training Periodization
- Don’t cut forever. Periodize training with build, maintenance, and cut phases
- Adjust intensity, volume, and rest as needed
- Remember: More isn’t always better during a cut
📆 10. Track Progress (Beyond the Scale)
- Use measurements, progress photos, strength PRs, and how clothes fit
- Body fat can drop even when weight doesn’t
- Consistency beats perfection
⚡ Bonus: Align Your Training with Your Cycle
For women who are still cycling, plan deload weeks or lower intensity training during the late luteal phase (1–3 days before your period). This honors your natural rhythm and supports better recovery and hormone balance.
🏠 How Antigravity Wellness Can Help
At Antigravity Wellness, we specialize in helping midlife women achieve body recomposition, hormonal balance, and sustainable strength.
Our 12-week personalized programs include:
- Custom meal plans via That Clean Life
- Strength training plans via Train Heroic
- Weekly accountability and coaching
- Nurse practitioner visits for functional lab testing
- Hormone optimization (including BHRT, supplements, and lifestyle)
Whether you’re building muscle, cutting fat, or just want to feel better in your skin, we’ll help you make it happen.
Book your Brief Initial Consult today to find out if our programs are a good fit for your goals.
⚠️ Medical Disclaimer
This blog post is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or qualified healthcare provider before beginning any diet, supplement, or exercise program, especially if you have any existing health conditions or are taking medications.
📄 References
- Phillips SM. “A brief review of critical processes in exercise-induced muscular hypertrophy.” Sports Med. 2014. https://pubmed.ncbi.nlm.nih.gov/24791918/
- A M Traish. “Long-term testosterone therapy in hypogonadal men ameliorates elements of the metabolic syndrome: an observational, long-term registry study.” 2013. https://pmc.ncbi.nlm.nih.gov/articles/PMC4282282/
- West DW, Phillips SM. “Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training.” Eur J Appl Physiol. 2012. https://pubmed.ncbi.nlm.nih.gov/22105707/
- Pedro Lopez. Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta‐analysis. 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9285060/
