Recomp after 40: what actually works
Body recomposition, losing fat and building muscle simultaneously, is real for women 40+, but slower than at 25. The recipe is consistent: high protein, small deficit, heavy lifting, enough sleep.
Who recomp works best for
- New or returning to lifting (the biggest wins)
- Returning from a long break
- Carrying meaningful body fat to lose
- Eating low protein currently
The 3 non-negotiables
1. Protein: 2.0 g/kg minimum. 2. Strength: 3 full-body sessions/week, progressive overload. 3. Sleep: 7+ hours, recomp falls apart without it.
Stop weighing daily
In recomp the scale barely moves while your body changes underneath. Track waist, hips, progress photos, and how clothes fit instead.
Recomp is a 6-month project, not a 6-week diet.
Lila keeps you on plan with daily protein checks, training reminders, and symptom-aware adjustments.
