Introduction: Why Fat is Essential for Muscle Growth
For years, fat has been wrongly blamed for weight gain and poor health. But if you’re over 40 and serious about resistance training, muscle growth, and staying strong, healthy fats should be a key part of your diet.
Fats play a crucial role in hormone production, joint health, energy levels, and muscle recovery. Without enough healthy fats, your strength, endurance, and overall fitness could suffer.
In this blog, I’ll break down:
✔️ Why fat is essential for strength training
✔️ The best fats to eat for muscle growth
✔️ How much fat you actually need
If you’re looking to maximise your results in the gym, keep reading.
Why Fat is Important for Resistance Training (Especially If you’re Over 40!)
1️⃣ Supports Hormone Production
As we age, testosterone and growth hormone levels naturally decline. These hormones are vital for muscle building, fat loss, and recovery. Healthy fats, particularly saturated fats and omega-3s, help maintain optimal hormone levels, ensuring your body continues to build and repair muscle effectively.
👉 Best sources: Eggs, fatty fish (salmon, mackerel), olive oil, avocados, and nuts.
2️⃣ Improves Joint Health
If you’re over 40, you’ve probably noticed that joints don’t feel as smooth as they used to. Healthy fats—especially omega-3 fatty acids—help reduce inflammation, keeping your joints pain-free and mobile for those heavy lifting sessions.
👉 Best sources: Fatty fish, walnuts, flaxseeds, and chia seeds.
3️⃣ Provides Long-Lasting Energy
Carbohydrates give you quick energy, but healthy fats provide sustained fuel—perfect for strength training and long workouts. If you find yourself crashing mid-session, increasing your fat intake could help stabilise energy levels.
👉 Best sources: Avocados, nuts, coconut oil, and grass-fed butter.
4️⃣ Enhances Brain Function and Focus
Ever walked into the gym and completely forgotten your workout plan? Healthy fats improve cognitive function, helping with memory, focus, and mental clarity—key for staying consistent with workouts and tracking progress.
👉 Best sources: Extra virgin olive oil, oily fish, eggs, and dark chocolate (not too much 😉)
The Best Fats for Strength Training
Not all fats are created equal. Here’s a breakdown of the good and the bad:
✅ Healthy Fats to Eat for Muscle Growth and overall Good Health
✔️ Monounsaturated Fats – Found in avocados, nuts, and olive oil, these fats help reduce inflammation and support heart health.
✔️ Polyunsaturated Fats (Omega-3s & Omega-6s) – Found in fatty fish, flaxseeds, and walnuts, these are essential for joint health and muscle recovery.
✔️ Saturated Fats (in moderation) – Found in eggs, grass-fed meat, and coconut oil, these support testosterone production and strength gains.
❌ Fats to Avoid (or Limit!)
🚫 Trans Fats – Found in processed foods, trans fats increase inflammation and slow muscle recovery.
🚫 Highly Processed Vegetable Oils – Cheap oils like soybean and sunflower oil can lead to excessive inflammation, which can increase muscle soreness and joint pain.
How Much Fat Do You Need for Muscle Growth?
If you’re training for strength and muscle building, around 20-35% of your daily calories should come from fat.
👉 Example:
If you eat 2,000 calories per day, aim for 44-78g of fat per day.
Here’s what that looks like in real food:
🥑 Half an avocado = 15g fat
🐟 1 salmon fillet = 22g fat
🥜 1 handful of almonds = 14g fat
🫒 1 tablespoon olive oil = 14g fat
Mixing these into your daily meals will help boost strength, improve recovery, and keep your energy levels high.
Final Thoughts: Fat is Your Friend!
If you’re over 40 and lifting weights, don’t fear fat—it’s essential for strength, recovery, and overall health.
🔹 Focus on high-quality fats like avocados, salmon, nuts, and olive oil.
🔹 Avoid trans fats and heavily processed oils that cause inflammation.
🔹 Eat enough fat to fuel muscle growth, hormone production, and joint health.
By making smart fat choices, you’ll build muscle, recover faster, and stay strong for years to come.
Need help with your nutrition and fitness? Get in touch —because getting stronger doesn’t have an age limit!
