{"id":573111,"date":"2026-07-07T10:16:32","date_gmt":"2026-07-07T10:16:32","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/573111\/"},"modified":"2026-07-07T10:16:32","modified_gmt":"2026-07-07T10:16:32","slug":"as-a-pt-for-women-over-40-this-is-the-simple-plan-id-follow-to-build-muscle-and-lose-fat-in-8-weeks","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/573111\/","title":{"rendered":"‘As a PT for women over 40, this is the simple plan I’d follow to build muscle and lose fat in 8 weeks’"},"content":{"rendered":"

One of the most common fitness goals is to lose fat while building muscle \u2013 otherwise known as body recomposition<\/a>. To help women achieve that, fitness coach and nutritionist Trish Koeslag<\/a> shared<\/a> three workouts to follow over an eight-week period.<\/p>\n

‘I’d train three to four days a week, work through them in order, then start over,’ she said<\/a>.<\/p>\n

However, Koeslag stressed that the workouts alone won’t make you leaner. While strength training helps build and preserve muscle<\/a>, looking noticeably leaner also requires losing body fat, which typically comes down to paying attention to your nutrition.<\/p>\n

‘You have to be in a modest calorie deficit, and you have to eat enough protein to hold onto your muscle while you lose fat<\/a>,’ she explained. ‘Anchor every meal with a real protein source and stay consistent.’<\/p>\n

She also emphasised the importance of progressive overload<\/a>.<\/p>\n

‘Add a little weight or one or two reps every week or two,’ she said. ‘Same movements, getting stronger. That is what builds and holds the muscle that makes you look lean.’<\/p>\n

As for cardio<\/a>, Koeslag deliberately left it out.<\/p>\n

‘Cardio burns some calories, but it does not build the shape that reads as lean. Muscle does.’
<\/p>\n

The 3-workout routine to build muscle and lose fatWorkout 1: Lower body<\/p>\n

Hip thrust<\/a> \u2013 3 set of 8-10 reps
Romanian deadlift<\/a> \u2013 3 sets of 8-10 reps
Walking lunge<\/a> \u2013 3 sets of 10 reps per leg
Goblet squat<\/a> \u2013 3 sets of 10-12 reps
<\/p>\n

Workout 2: Upper body<\/p>\n

Lat pulldown<\/a> \u2013 3 sets of 8 to 10
Seated cable row \u2013 3 sets of 10
Dumbbell shoulder press<\/a> \u2013 3 sets of 8-10
Lateral raise<\/a> \u2013 3 sets of 12-15<\/p>\n

Workout 3: Full body<\/p>\n

Hack squat<\/a> \u2013 3 sets of 10
Dumbbell bench press<\/a> \u2013 3 sets of 10
Single-arm row<\/a> \u2013 3 sets of 10 per side
Step-ups<\/a> \u2013 3 sets of 10 per leg<\/p>\n

How to do the movementsHip thrust
\"Image<\/p>\n