Slow Metabolism After 40: What’s Really Happening & How to Fix It

Introduction

Turning 40 often feels like crossing an invisible line: weight gain is easier, energy levels dip, and exercise routines that once worked suddenly don’t deliver results. Many blame this on a “slow metabolism after 40.” But what does that really mean—and more importantly, what can you do about it?

At Poseidon Performance in Dartmouth, we specialise in helping adults over 40 stay strong, lean, and resilient through evidence-based training and rehabilitation. Let’s break down the science and practical steps to keep your metabolism working for you.

Why Does Metabolism Slow After 40?

Natural Muscle Loss (Sarcopenia)

From your mid-30s, you lose 3–8% of muscle mass per decade. Since muscle is metabolically active, less muscle means fewer calories burned at rest.

Hormonal Changes

• In women, menopause brings shifts in oestrogen and progesterone, making fat storage easier.

• In men, gradual testosterone decline reduces muscle and increases fat.

Lifestyle Factors

Careers, families, and stress often mean less movement, poorer sleep, and inconsistent training—all of which impact metabolism.

Signs of a Slower Metabolism After 40

• Weight gain around the midsection despite no change in diet

• Reduced strength and energy

• Difficulty recovering after exercise

• Feeling cold or sluggish

How to Boost Metabolism After 40

Prioritise Strength Training

Resistance training rebuilds muscle mass, increasing your metabolic rate long-term. At Poseidon, we use Eleiko competition-standard equipment for safe and effective training, even for beginners or those with injuries.

Add Protein to Every Meal

Protein not only supports muscle repair but also has the highest thermic effect of food—burning more calories during digestion.

Move More Throughout the Day

Small changes add up: walking after meals, cycling, or even light swimming around Dartmouth’s coastal routes.

Sleep & Stress Management

Poor sleep and high stress elevate cortisol, which encourages fat storage. Recovery strategies—such as breathing work and mobility drills—are as important as training.

Why Poseidon Performance is Different

Unlike generic gyms or physio clinics, Poseidon Performance in Dartmouth combines rehabilitation, strength & conditioning, and decades of coaching elite athletes. Whether you’re dealing with back pain, recovering from surgery, or simply want to feel energised again, we tailor your programme to your unique needs.

We keep groups small (max 6 people) so you’re coached—not just supervised.

Take Action Today

Your metabolism isn’t doomed after 40—it just needs the right stimulus. Strength training, proper nutrition, and smart recovery can reset your body’s engine.

👉 Book a consultation at Poseidon Performance Dartmouth today and start rebuilding your strength and energy for the next decade.

Frequently Asked Questions About Slow Metabolism After 40

Q: Can you speed up metabolism after 40 naturally?

Yes. While metabolism naturally declines with age, you can slow or even reverse this trend. Strength training, prioritising protein in your diet, staying active daily, and getting quality sleep are the most effective ways to boost metabolism naturally.

Q: Does strength training help metabolism after menopause?

Absolutely. Strength training rebuilds muscle, which increases your resting metabolic rate. For women after menopause, it also improves bone density, balance, and overall health.

Q: Why do I gain weight around my stomach after 40?

Hormonal changes (like lower oestrogen or testosterone), combined with muscle loss and lifestyle factors, make it easier for the body to store fat around the midsection. Smart training and nutrition can counter this.

Q: Is it too late to start training at 40 or 50?

Not at all. At Poseidon Performance in Dartmouth, many of our clients start strength training in their 50s, 60s, and beyond. With tailored coaching and small groups, we ensure safe progress at any age.