The Real Reason You're Gaining Weight in Your 40s (It’s Not Willpower)
You’re eating clean.
Trying to move more.
Cutting back on the booze.
And yet- your trousers are tighter, not looser.
The scale’s creeping up.
Your energy’s down.
You might be thinking:
“Maybe I just need to be more disciplined.”
Nope.
The problem isn’t willpower.
It’s biology.
Here’s what’s actually happening when you hit your 40s and what to do about it:
1. You’re Losing Muscle (Which Tanks Your Metabolism)
Starting around age 35-40, you naturally lose muscle mass if you’re not actively building or maintaining it.
Less muscle means fewer calories burned at rest.
Which means… even if you’re eating the same way you did in your 30s, your body is now storing more of it as fat.
Muscle is the engine that keeps your metabolism high.
If that engine slows down, so does your fat loss.
👉 The fix: Focus on strength training 2-3x per week.
It’s not about burning calories during the workout.
It’s about increasing the amount your body burns 24/7.
Even while sitting on your arse.
2. Your Stress Hormones Are Wrecking Your Body Composition
In your 40s, life is heavier.
Business. Family. Finances. Pressure.
Your nervous system never fully switches off.
And that chronic stress leads to elevated cortisol.
Cortisol increases belly fat storage and breaks down muscle tissue.
So even if you’re eating clean, your body is stuck in survival mode.
👉 The fix: Build recovery in, not just workouts.
Sleep, downtime, and walking are just as important as lifting.
Stop chasing sweat. Start chasing balance.
3. You’re Training, But It’s the Wrong Kind of Training
Running every day. Hitting random HIIT classes. Trying to “sweat it out.”
That used to work.
But now? It’s just wearing you out.
Too much cardio increases stress.
It doesn’t build muscle.
And it’s brutal on joints that are already feeling the effects of age and years at a desk.
👉 The fix: Train smarter, not harder.
Use strategic strength training that builds muscle and boosts your metabolic rate - so you can burn more calories at rest, not just when you’re gasping for breath.
4. Your Diet Is Too Clean (Yes, Really)
You’re under-eating during the week.
Then blowing out on weekends.
You feel good Monday to Thursday... until hunger and cravings kick in.
Then you spiral.
You’re not failing. Your system is.
Extreme restriction leads to rebound eating.
Every. Single. Time.
👉 The fix: Use a sustainable system that fuels your body properly and flexes around your life.
No more “good” or “bad” days.
Just consistency with enough structure to work.
5. You’re Using the Scale as the Only Metric
Muscle is denser than fat.
If you’re losing fat but building muscle, the scale might not budge.
But your clothes will fit better. Your face will look leaner. You’ll feel stronger.
Most guys ignore the non-scale wins and quit too soon.
👉 The fix: Track waist measurements and performance in the gym.
That tells you what’s really happening under the surface.
Here’s the truth:
Getting in shape in your 40s is a game of systems.
Not willpower.
Not punishment.
And definitely not starving yourself or hammering the treadmill.
→ Build muscle
→ Dial in recovery
→ Fuel performance
That’s how the high-performing men I coach get stronger, leaner, and more confident - without burning out or turning their life upside down.
It’s not too late.
You just need a better plan.
P.S. If you’re not already subscribed to my free newsletter, I share weekly tips to help you lose weight without giving up your favourite foods or doing endless cardio. You can subscribe here.
You can build a strong, lean, focused body at any age. But you need the right tools. If you want help building a strategy that works with your life, not against it, you can start by booking a free call here.
