Article by – Chrissy Newall – Owner, Coach and Group Fitness Instructor.
At some point, most people over 40 start asking the same question:
“Why does it feel harder now than it used to?”
Maybe the weight doesn’t come off as easily. Maybe fitness feels harder to maintain. Or perhaps you are doing many of the same things you have always done, yet the results are not quite the same.
It’s a question I hear regularly at Bay City Gym, and it’s often followed by the same conclusion:
“My metabolism just isn’t what it used to be.”
The truth is, they are not imagining it.
As we age, our bodies do change. Most people are aware that hormones begin to shift over time. Women may experience changes through perimenopause and menopause, while men experience gradual age related hormonal changes as well. These changes can affect energy levels, sleep, recovery, muscle mass, appetite, and where the body tends to store fat.
But here is the interesting part.
While hormones play a role, they are often not the biggest reason people struggle with their weight and fitness after 40. What I see more often is that the realities of life start to look very different than they did in our twenties and thirties. Work becomes more demanding. Family commitments increase. We spend more time sitting and less time moving. Sleep can become harder to come by, stress levels rise, and before we know it, we are not quite as active as we once were.
Then there is muscle.
After the age of 30, we naturally begin to lose muscle mass unless we actively work to maintain it. This is important because muscle is one of the most metabolically active tissues in the body. Put simply, the more muscle we have, the more energy our body uses throughout the day. This is one of the reasons strength training becomes so important as we get older.
The goal is not necessarily to become a bodybuilder or lift the heaviest weights in the gym. It is about maintaining strength, supporting bone health, moving well, staying independent, and keeping our metabolism working as efficiently as possible.
The good news is that while we cannot stop getting older, we can influence how well we age and what I find encouraging is that many of the things that influence our metabolism are things we can actually do something about. Building and maintaining muscle, staying active, prioritising recovery, and following a training plan that suits your stage of life can all make a meaningful difference.
I see members doing this every day. They attend classes, complete personal training sessions, walk more, prioritise protein, improve their sleep, and make small changes that support their health. The result is often more energy, better movement, increased strength, improved confidence, and a healthier body composition. In other words, while age is unavoidable, becoming weaker, less fit, and less active does not have to be.
So if you are over 40 and feel like your metabolism is slowing down, don’t assume your best years are behind you.
Instead, ask yourself:
Am I maintaining my muscle?
Am I moving enough?
Am I prioritising my recovery?
Am I following a plan that supports the goals I want to achieve?
Because more often than not, the answer is not to do less. It is to train smarter.
And if you are not sure where to start, that is exactly what we are here for. Reach out to us via email info@baycitygym.co.nz or simply stop and make a time at reception to have a chat with one of our trainers. Don’t underestimate the ‘A problem shared, is a problem halved.’ philosophy.
Together we are stronger!