Losing weight after 40: weight training for women
After 40, hormonal changes can make it harder for women to lose weight. Learn why strength training becomes more important at this stage.
Losing weight after 40 can become harder for women because of hormonal changes, not because of a lack of effort. At this stage, strength training is one of the most effective tools: weight training helps preserve and build muscle mass and can help counter the effects of these fluctuations. At EGR GYM, a gym in Carpina, Pernambuco (Brazil), this stage of life has its own profile in our methodology: +40 plena (thriving after 40).
The topic was covered in a video on women's health that we posted on Instagram in March 2026. In this post, we organize what the video explains about the menopausal transition, why weight training becomes more important and how EGR GYM supports women at this stage. The information is general and does not replace guidance from a doctor, preferably a gynecologist, and from a physical education professional.
Why is it harder to lose weight after 40?
Many women feel that losing weight has become harder after 40, even while keeping up their diet and exercise. As we explained in the video, it is not due to a lack of effort: often, the issue is hormonal. From the age of 40, women enter a phase called the menopausal transition, in which estrogen levels drop.
According to the video, this drop can:
- change the way the body stores fat;
- lower calorie expenditure;
- promote loss of muscle mass.
Every woman experiences this phase differently, and the changes vary from person to person. That is why medical follow-up is the starting point for understanding what is happening in your own body.
Does weight training help you lose weight after 40?
The good news, highlighted in the video, is that strength training is one of the most effective tools for dealing with these hormonal fluctuations. According to the content we published, weight training:
- increases muscle mass;
- speeds up metabolism;
- improves insulin sensitivity;
- can help counter the hormonal effects of this phase.
Age changes the body, but it does not limit your progress.
This is not a promise of quick results. The video itself talks about training safely and efficiently to lose weight and gain muscle mass at this stage of life, which requires guidance, proper technique and gradual progression of loads, always in line with each member's assessment.
How can you train safely during the menopausal transition?
A few general guidelines help you start or return to weight training at this stage more safely:
- Get assessed: talk to your doctor, especially if you have health conditions being monitored, and have a fitness assessment before starting;
- Train with guidance: work with a physical education professional to learn the correct form for each exercise;
- Progress gradually: increase loads and intensity step by step, respecting your body's limits;
- Look beyond training: sleep, nutrition and recovery also influence how your body responds.
On women's health at different stages of life, gynecologist Dr. Amanda Valentim talked on EGRCast about exercise during pregnancy, PMS and menopause. See the key points in the post on exercise during pregnancy, PMS and menopause.
What is the EGR GYM +40 plena profile?
The EGR GYM methodology organizes care around six goal profiles: weight loss and conditioning, quality of life, relief from physical pain, chronic diseases, +40 plena and +60 com independência (60+ with independence). +40 plena is the profile dedicated to those at this stage of life.
In practice, support starts with the Quality of Life Assessment, in which we learn about each person's sleep, energy, nutrition, pain and routine before their first workout. A specialist reviews the assessment and points you to a training program for your needs. Care can also include:
- Nutritionist: for a strategic, sustainable diet capable of transforming habits;
- Body scanner: a body analysis that tracks your progress over time;
- Check-up with lab tests: through the partnership with Laboratório Nabuco Lopes, to understand how your health is on the inside;
- Recovery Room: to help the body recover after training.
Learn how these steps connect in the post on 360º Care at EGR GYM. And since nutrition goes hand in hand with training, check out the tips from nutritionist Carolina Amorim on EGRCast.
If you are at this stage and want to start weight training with support, come and visit EGR GYM at Av. Pres. Getúlio Vargas, 923 (Rua dos Tamarindos), Santa Cruz, Carpina - PE. Sign up now or talk to our team on WhatsApp.
Frequently asked questions
Why do women find it harder to lose weight after 40?
From the age of 40, women enter the menopausal transition, a phase in which estrogen levels drop. This drop can change the way the body stores fat, lower calorie expenditure and promote loss of muscle mass.
Is weight training recommended for women over 40?
Strength training is one of the most effective tools at this stage, because it increases muscle mass, speeds up metabolism and improves insulin sensitivity. Before starting, it is best to have a medical and fitness assessment and to train with professional guidance.
What is +40 plena?
It is one of the six goal profiles in the EGR GYM methodology, designed for people over 40. Support starts with the Quality of Life Assessment and continues with a training program tailored to each person's needs.
Where can I do weight training with professional support in Carpina?
EGR GYM is located at Av. Pres. Getúlio Vargas, 923 (Rua dos Tamarindos), in Carpina, Pernambuco, and offers weight training with professional support, a nutritionist, a body scanner and a Recovery Room.
