Rethinking Your Fitness Routine After 40
Struggling with weight gain over 40? Learn how to train smarter, fuel better, and thrive through hormone shifts with strength, sleep, and strategy in this episode of Get Sculpted.
Doing all the “right” things but still stuck after 40?
This episode is your permission slip to stop spinning your wheels and start seeing results that stick.
We are speaking directly to the woman over 40 who has been showing up, clean eating, staying active, pushing harder, and wondering why the scale won’t move, and her body feels like a stranger. If that’s you, you’re not broken. But you are overdue for a new strategy.
Because what worked in your 20s and 30s? It’s not working anymore. And it’s not supposed to.
In this episode, we’re diving into why your go-to methods of more cardio, less food, and never missing a workout are backfiring, and what drives results after 40. We're not just talking about willpower. We're discussing hormones, recovery, protein, stress, and the subtle ways your current routine may be sabotaging your goals.
If you’re tired of feeling inflamed, exhausted, or like your body is fighting you, this conversation is your roadmap back to balance, strength, and sustainable results.
Here’s what we get into:
Why your old fitness routine is burning you out instead of building you up
How hormone shifts in your 40s and beyond affect fat loss, mood, and muscle
The link between inflammation, poor sleep, and stalled progress (and how to fix it)
Why lifting heavier is your secret weapon—and how to know if you’re doing it right
The truth about recovery: it's not a luxury, it's a requirement
What protein actually does for your metabolism, hunger, and hormone health
The real reason your doctor says you’re “in range” (and why that’s not always helpful)
You’ll also hear how to advocate for yourself in a system that often overlooks women in this life stage, and how to stop guessing and start owning your routine.
This episode isn’t about doing more cardio or eating less. It’s about smarter strength training, hormone-aware recovery, and fueling your metabolism after 40.
You don’t need a total overhaul. You need a better return on the effort you’re already giving.
-Coach Jordanna
Challenge for you:
What’s one thing you’ll stop doing this week to support your body better? Screenshot this episode, tag @getsculpted.ca, and let us know your biggest shift.
And if this episode helped you feel seen, validated, or more equipped to navigate your fitness in your 40s and beyond, leave a 5-star review and help us reach more women ready to feel strong, sculpted, and fully in their power.
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:
WHY WOMEN OVER 40 STRUGGLE TO LOSE BELLY FAT
Tijana [00:00:24]: My body's changing, and it just feels really out of my control. I think we can all relate to that with our clients and even, you know, in our own lives. Right.Marilynn [00:00:31]: A bit ourselves too. Yep.
Tijana [00:00:32]: Yeah. So here's the reality. First of all, we wanna validate because things are shifting and you're not crazy, and you are right that we have to do things differently... And I would say that a lot of our clients have actually achieved their fittest body after this time.
...
HORMONES & RECOVERY: WHAT’S REALLY HAPPENING TO YOUR BODY
Marilynn [00:02:03]: Yes. This is a big topic to get into. So you already touched on this. But a lot of the women we talk to, especially in their 40s, they tell us, suddenly, I'm a stranger in my body…Tijana [00:03:37]: Yeah, you're just constantly not rested. That impacts you in pretty much every way.
Marilynn [00:03:42]: Every way. Right. And then on top of that, you've got cortisol in the mix. And this is your body's main stress hormone…
Jordanna [00:04:43]: Can I actually share a little anecdote here? Because at the beginning of this year, I knew something was wrong in my system…
...
LIFTING HEAVY: THE SECRET TO BUILDING MUSCLE AFTER 40
Tijana [00:08:31]: Okay, so this is where I really like to highlight for women that it's not about suffering yourself into the ground all the time…Tijana [00:10:08]: By working with your body, you're going to allow yourself to be able to do more because you're focusing on how you can actually stay in the game. So your nervous system can't keep up with these high stress workouts…
Marilynn [00:12:03]: Oh, absolutely.
Jordanna [00:12:04]: For sure. And I think also this is just shameless.
...
WHY PROTEIN MATTERS FOR WOMEN OVER 40
Jordanna [00:15:02]: That is the perfect segue to eating protein and thinking more about muscle. Because I sort of love that the dieting industry, quote unquote, has caught onto the trend of lifting heavier and eating more protein…Tijana [00:18:55]: Yeah. I would say protein becomes easier, too, when you accustom yourself to protein versions of things or higher protein versions…
...
SLEEP: THE UNDERRATED FAT LOSS & RECOVERY SUPERPOWER
Jordanna [00:20:11]: So let's move in. T, I would love for you to talk about how sleep can be such a superpower in this age range.Tijana [00:20:18]: This is an important one. Another one I feel strongly about because I think a lot of us. I get that we all have lifestyles that are different. Right…
Jordanna [00:26:23]: For like our planning of our company. And I'm like, good night girls. And I like pull my sleep mask down. I'm like checked out.
...
RECAP & FINAL TAKEAWAYS FOR WOMEN OVER 40
Tijana [00:27:54]: Yeah, for sure. So we really want you guys, like with every episode to leave with some practical takeaways. We want to summarize everything for you that you need to focus on…If this hit home, please share it with a friend because it is your duty to spread the message. We want you to help more women over 40 live better lives, feel good, and really continue to thrive…
We're so excited to go deeper in the next one. We're going to bring you guys more value and we can't wait to see you there.