When it comes to successfully transforming your body over 40, there are a few key hacks that can make a huge difference in your journey. These aren’t just the basics of strength training or eating more protein; these are strategies that I personally use to stay consistent and see results. Whether you’re just starting out or looking to break through a plateau, these tips will help you take your fitness journey to the next level.
✅Hack#1: Create a Structured Workout Plan
One of the biggest mistakes people make is walking into the gym (or their workout space at home) without a plan. Simply showing up and winging it won’t get you the results you’re looking for. That’s why I always have a structured workout routine in place.
For example, I follow a “bro split,” which includes three upper-body days targeting different muscle groups and one lower-body day. Some people might prefer two upper-body days and two lower-body days—it’s about finding what works for you. The important thing is knowing what body parts you’re working on and having a clear plan for your session.
If you’re unsure how to create a plan, my app has pre-designed workouts tailored for women over 40. These programs are designed to help you stay consistent and ensure you’re targeting the right areas to build muscle and burn fat effectively.
Have a Plan Before You Start
✅Hack#2: Meal Prep for Success
Meal prep is one of the simplest but most effective strategies for staying on track. By preparing your meals in advance, you take the guesswork out of healthy eating and set yourself up for success.
Personally, I like to cook in bulk—things like grilled chicken, vegetables, and rice—and portion them out for several days. It might mean eating similar meals for a few days, but it’s worth it for the time and stress it saves. If you work outside the home, prepping your lunches in advance is especially important.
Not only does meal prep save you time, but it also helps you avoid unhealthy choices when you’re short on time or energy. Plus, it’s often more cost-effective than buying pre-packaged meals or eating out. If you’re new to meal prep, start small by preparing 2-3 meals in adavance and build from there.
Start Small with Meal Prep
✅Hack#3: Track Your Calories and Macros
Knowing exactly what you’re putting into your body is essential for seeing results. Tracking your calories and macronutrients (protein, carbs, and fats) ensures you’re eating enough to fuel your workouts and hit your goals without overeating.
I recommend using apps like MyFitnessPal or Cronometer to log your meals. For protein intake, aim for 1 gram of protein per pound of body weight, or if you’re over 170 lbs, shoot for your goal weight in grams of protein. This level of precision can make a huge difference in achieving fat loss and muscle building.
If tracking feels overwhelming, you can also follow a meal plan. My programs include meal plans with built-in calorie and macro calculations, making it easier to stay on track without the hassle of logging every bite.
Use Apps to Track Your Progress
These strategies—having a structured workout plan, prepping meals in advance, and tracking your intake—are key to building consistency and staying on track. Fitness over 40 requires a smarter approach, and these hacks make it easier to manage your nutrition, workouts, and recovery effectively.
If you’re ready to take control of your fitness journey, check out my free 7-day program designed specifically for women over 40 and achieve your goals. It has the workouts and the right meal plan to get you started.