09/14/2026
Your metabolism isn’t just slow because you’re in your 40s.
And actually, research shows that it holds steady through your 40s and 50s.
Muscle loss is the real reason your metabolism is slowing down.
As women, we lose 3-8% of it per decade after 30, which is a problem because muscle is what burns energy [a.k.a. calories] all day, every day, even at rest.
Which is the good news, honestly, because you can always rebuild muscle.
If you’re new to lifting, this is where I always tell women to start:
→ 3 days a week for at least 30 minutes. Split it however you like: full-body, upper/lower, or leg days.
→ Not sure what to do? Here’s one of each:
✨ Full body: goblet squat, dumbbell row, overhead press, Romanian deadlift, farmer carry
✨ Leg day: goblet squat, Romanian deadlift, split squat, hip thrust
✨ Upper day: overhead press, dumbbell row, chest press, lat pulldown
→ Aim for 3 rounds of 6-8 reps per exercise. And the last few reps should be HARD.
→ When it gets easy, add weight but keep the reps.
→ Do the same workouts for 8 weeks before deciding if something needs to change.
It might sound boring, but that’s what makes it work.
📌 Save this post if you’re tired of blaming your age.
💠And if you want to know what’s getting in the way of your fat loss goals, comment QUIZ.
I’ll send you my free two-minute metabolism quiz, along with a customized weight-loss plan you can start today!
