You might think your metabolism is slowing down because you’re getting older.
But the truth?
It’s not age.
It’s muscle loss.

After the age of 30, we naturally lose 3–5% of our muscle mass per decade — and even faster if we’re inactive.
Less muscle doesn't just mean less strength — it impacts your entire body at a deeper level.

What Happens When We Lose Muscle?

When muscle mass drops, it triggers a cascade of changes:
🔻 Slower metabolism — meaning your body burns fewer calories at rest
🔻 Increased fatigue — everyday tasks feel harder
🔻 Higher insulin resistance — making blood sugar harder to regulate
🔻 Greater injury risk — especially in joints, hips, and lower back

And if left unchecked, these shifts speed up ageing — not just how you look, but how you move, feel, and function day to day.

Why Building Muscle is Your Secret Weapon After 40

Here’s the good news:
You can rebuild and protect your muscle — at any age.

In fact, when you strength train consistently in your 40s, 50s, and beyond, you unlock some powerful benefits:
✅ Easier fat loss — muscle tissue burns more calories, even while you rest
✅ More energy — strength training boosts mitochondrial health (your cells’ energy engines)
✅ Better blood sugar control — reducing your risk of diabetes and metabolic disease
✅ Stronger bones and joints — protecting against fractures and arthritis
✅ Higher confidence and vitality — because you feel capable, not fragile

Muscle isn’t just about aesthetics.
It’s about your freedom, independence, and quality of life.

How to Rebuild Your Foundation — Starting Now

If you’re ready to stop blaming age and start taking control, here’s your game plan:

1. Prioritise Strength Training
   • 2–4 sessions per week focusing on major muscle groups.
   • Think squats, deadlifts, rows, presses — movements that build real-world strength.
2. Progressively Challenge Your Muscles
   • Gradually increase weights, reps, or intensity over time.
   • Muscle adapts when you consistently ask more of it.
3. Fuel Your Body for Recovery
   • Adequate protein intake is key (aim for 1.2–1.6g per kg of body weight).
   • Focus on whole foods, not crash diets.
4. Stay Consistent
   • Building muscle isn’t a 6-week challenge — it’s a lifelong investment.

At RFT, our small group personal training and personal training programs is designed exactly for this — to help busy adults over 40 build strength safely, sustainably, and without the guesswork.

The Bottom Line

You don’t have to accept feeling weaker, slower, or heavier as “just part of getting older.”
Age is a factor — but muscle loss is the real culprit.
And the best part?
You have the power to change it.

All it takes is the right plan, the right environment, and a decision to start today — not someday.

👉 Ready to rebuild your foundation and take control of your strength, energy, and vitality?
Book your free consultation with our coaching team and discover how strength training can transform your next decade — and beyond.

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