Getting in Shape After 40: Why Strength Training Is the Secret
Getting in shape after 40 is possible. Discover how strength training for women over 40 helps boost metabolism, burn belly fat, and build lasting muscle on this episode of Get Sculpted.
Think it’s too late to get in shape after 40? Think again.
This episode serves as a reminder that your 40s (and beyond) can be your strongest and most sculpted years yet. Forget the myths about a “broken” metabolism or hormones holding you back. We’re breaking down what really changes after 40, and how to work with your body instead of against it.
Because here’s the truth: muscle is the missing link. When you shift your focus from shrinking to strengthening, from endless cardio to intentional training, everything changes. More energy. Better recovery. Visible results that last.
Whether you’ve been stuck in fat-loss mode for years or you’re just realizing the old tactics don’t work anymore, this episode will show you what it takes to thrive, not just survive, in your 40s and 50s.
Here’s what we cover:
Why “getting in shape after 40” is not only possible but powerful
How strength training for women over 40 boosts metabolism and energy
The truth about hormones, recovery, and building a body that lasts
Why lifting heavy is the real secret to losing belly fat after 40
How protein, smart nutrition, and recovery keep you strong and lean
Client stories that prove your best shape can still be ahead of you
This isn’t about restriction or punishment. It’s about reclaiming your health, your strength, and your confidence, one workout, one meal, one habit at a time.
Muscle is the organ of longevity. If you want to stay lean, energized, and confident, strength training is the non-negotiable
-Coach Jordanna
So if you’ve been wondering if your best years are behind you, this episode is here to prove they’re not. They might just be getting started.
Hit play, then screenshot this episode and DM us at @getsculpted.ca with the word 'STRONG.' We'd love to cheer you on in your journey.
And if this conversation gave you hope and direction? Leave us a 5-star review so more women can stop spinning their wheels and finally see results that last.
Connect with Get Sculpted
Thanks for joining us on this episode of Get Sculpted! If you enjoyed this episode, please leave a review on Apple or Spotify to help us reach even more women ready to cut through the noise and get the real deal on fat loss, muscle building, and what it really takes to build their 2.0 sculpted self inside and out.
This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast designed for women ready to transform their bodies and level up their lives with science-based strategies and actionable advice.
We dive into the essentials of fat loss, muscle building, and metabolism optimization by helping you work smarter, not harder.
This isn’t about quick fixes or fad diets; it’s about creating sustainable habits and stacking wins. We’ll help you fuel your body, strengthen your mindset, and build your 2.0 sculpted self from the inside out.
We’re your hosts, Jordanna, Marilynn, and Tijana. We have over 20 years of collective experience in the training, nutrition, and body transformation business, with over 1000 transformations and counting.
Ready to get stronger, more empowered, and embrace a healthier, more resilient you? Join us every week and start sculpting the life you deserve!
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
IS IT TOO LATE TO GET IN SHAPE AFTER 40?
Tijana [00:00:30]: Am I right, girls?Marilynn [00:00:32]: Absolutely. Not too late.
Jordanna [00:00:33]: Never too late.
Tijana [00:00:34]: Okay, good. So don't take our word for it, because we are going to prove that to you in today's episode. We're going to break down for you exactly what happens when you're at 40, approaching 40 hormonally, lifestyle wise, what needs to shift for you to see results... [discussion about women experiencing body changes approaching 40, new midsection fat, concerns over hormones, and common misconceptions]
WHY YOUR OLD PLAN DOESN’T WORK IN YOUR 40s
Jordanna [00:02:17]: Absolutely. I feel like that is the primary thing I hear all the time... [explains how previous aggressive plans don’t work, why lifestyle—not just age—impacts results, and reframes “there’s something wrong with me” to “maybe my plan needs to change”]Tijana [00:02:42]: That is a very good point. And I always equate it to drinking alcohol... [analogy with recovery, describes why crash dieting/bootcamp habits once worked but were never optimal, importance of thriving in your 40s and beyond, and how decline is not inevitable]
THE SCIENCE: HORMONES, RECOVERY & MUSCLE AFTER 40
Tijana [00:04:07]: To get lean to the point that you have a flat stomach, even if you are accumulating more belly fat now to see visible muscle definition, even more than you've ever seen in your life. And the important thing here is that you are working with your body to achieve that and not against your body…[breakdown of hormonal shifts: estrogen and progesterone, stress and recovery decline, why muscle loss is common after 35 but mostly due to lifestyle, sedentary habits, and under-fueling. Discussion of sleep changes, its compounding effect, and how it all ties together.]
MUSCLE IS THE KEY TO LONG-TERM LEANNESS
Jordanna [00:07:11]: Yes, I love the saying that muscle is the organ of longevity... [emphasizes building and maintaining muscle as critical at 40+, how under-eating and lifelong “fat loss mode” slows metabolism, why lifting heavy is non-negotiable, and real-life client example showing results from prioritizing strength and muscle]Marilynn [00:11:31]: Yeah. Cause it can only take you so far at home... [conversation about outgrowing home workouts, investing in gym access or equipment, the critical distinction between “just moving” and training with intention and progression. Nutrition support with higher protein and better fueling also covered as a core part of muscle preservation and energy.]
THE TRUTH ABOUT HORMONES & FAT LOSS OVER 40
Marilynn [00:13:15]: Yeah, of course. I actually love that we're having this very real conversation about hormones, because I think that's one of the biggest reasons we hear that women feel that they are stuck, especially in their 40s. 50s and beyond…[debunks the myth that hormones are an excuse, stresses that strategic adjustment—especially intentional muscle building and supporting metabolism with nutrition—is the solution. Warns against getting caught up in expensive "hormone balancing" protocols and supplements before mastering the basics. The “pyramid of intervention” is introduced as the right sequence: recovery, nutrition, movement, then medical help if needed, not before.]
SUCCESS STORIES: HOW WOMEN OVER 40 (AND 50!) GET SCULPTED & STAY LEAN
Tijana [00:20:55]: Some of my clients are in their 50s and 60s. Like one of my clients, Tanya, I'll give her a shout out…[real-world examples: clients who achieved their leanest, strongest selves after 40, 50, and even 60, not by doing more, but by doing less, better, and building true lifestyle change. More case studies highlight the power of reduction in training, smarter nutrition, letting go of cardio obsession, and celebrating total wellbeing.]
Jordanna [00:22:44]: And if I could add one other flip scenario of one of my clients... [outlines how combining lifestyle basics with professional/medical help, when needed, lets women see sustainable, lasting changes—even for those who thought they were “doing everything right.” Emphasizes teamwork between client, coach, and healthcare providers.]
RECAP: WHY IT’S NEVER TOO LATE & YOUR ACTION STEPS
Tijana [00:24:08]: That's a great point to make, Jordan. I think that's what we wanna leave you guys with, is that we are not saying that hormones don't shift. We have said that they do. We're not saying that these don't impact how you show up, they do. But we are saying that you're not hopeless to getting your best body yet…[hosts recap the empowering message: your 40s+, 50s+ are not a time of decline—muscle, metabolism, and leanness are within reach and maintained through intentional lifestyle shifts, not quick-fixes or giving up. Their most successful clients didn’t wait for “the perfect moment”—they took action, sought support, and committed to real, sustainable change.]
Tijana [00:25:08]: Hopefully we've empowered you. If you found this episode helpful, we would love if you gave us a share and if you give us a five star review if you feel inclined to do so...