How To Lose Weight Over 40+ (Yes, It's 100% Doable)

If you’ve ever looked in the mirror and thought, “Why is this so much harder than it used to be?”. Maybe you’ve been trying to shift a bit of weight, feel stronger in your clothes, or just get your energy back… but nothing seems to work like it did in your 20s & 30s. And honestly? You’re wondering if it’s even worth the effort anymore.

Let me say this loud and clear:

You absolutely can lose weight, build strength, and feel great at any age, including right now.

I’ve been in the fitness industry for over 24 years, and I’ve worked with thousands of men and women over 40 who thought their best days were behind them… until they proved otherwise. And in this week’s VOFR Podcast episode, we unpacked exactly how they did it, and how you can too.

Why It Feels Harder (But Isn’t Impossible)

Sure, things change. Your hormones shift. Muscle takes more effort to build. And life is just... busier.

But most of the struggles I see aren’t down to biology — they’re down to burnout, confusing advice online, and a lack of time or headspace to do things consistently.

And let’s be honest: you’ve probably tried all sorts of things already. Diets, classes, walking more, eating less. But if none of it’s sticking, it might be time to shift your approach, not your goal.

What Actually Helps You Lose Weight Over 40

Here’s what works — not in theory, but in real life, with real people:

💪 1. Start strength training: This is hugely underrated and I'm a BIG fan for all clients at any age but particularly over 40. Building muscle boosts your metabolism, supports your joints, and gives you that confident, capable feeling that cardio alone just doesn’t touch. You don’t need hours, just 2 or 3 sessions a week is enough.

🐢 2. Be patient. Consistency wins: Quick fixes are tempting, but they never last. Slow, steady progress might not make headlines, but it does change lives. Focus on showing up, not showing off.

🧱 3. Set boundaries that prioritise you: If you’re always last on your own list, nothing changes. It might mean getting up earlier, saying no more often, or actually blocking out time in your calendar to move. Protect the time you need to care for yourself.

Real Life Proof: Meet Granny Trace

Not long ago, Tracey (aka Granny Trace) was feeling stuck too. But with some support, strength training, and consistent habits, she’s now down 11kg, lifting weights, and feeling stronger than she has in years — all in her 60s. Her full story’s here if you fancy a read:👉 Granny Trace Loses 11kg And Is Stronger Than Ever

Final Thought: You Don’t Have To Do It Alone

If this all feels overwhelming, start with this

• Choose one thing to focus on this week.

• Make it so simple you can’t fail.

• Keep going, even when life gets in the way.

  
  

And if you’d like a bit of guidance from someone who knows what actually works (and what to ignore), I’d love to help. That’s exactly what we do inside the FWF Academy and/or 🎧 Listen to this weeks podcast episode 👉 How To Lose Weight Over 40+ – Voice of Fitness Reason Podcast

You've got this my friend!

FRANK

your Personal Trainer / Proud Over 40'er