Body Recomposition For Women (Ultimate Guide)


Imagine if you could decrease body fat while toning your body at the same time. This is the reason body recomposition for women is becoming so popular.

It sounds too good to be true, doesn’t it?

Well, continue reading below. I’m going to teach you exactly how to start using body recomposition.

And, why you need to be implementing these key techniques right now.

Let’s get started.

What Exactly Is Body Recomposition?

To understand body recomposition, we need to first understand body composition.

So what is body composition?

Body composition is effectively the percentage of body fat, bone mass, skeletal muscle, organs (brain, kidney, liver, heart, etc.) and water.

But, to understand body composition in a more simple way, we can divide this into two categories:

  • Body Fat (all fat types)
  • Lean Body Mass (everything which is not fat)

And, body recomposition can be described as the manipulation of body composition.

Specifically focusing on changing the quantity & proportion of body fat & muscle mass.

For this reason, if your goal is to have an athletic, lean, and toned physique.

You would want to be focusing your training and nutrition around body recomposition.

Body recomposition for women

Body recomposition is for women who want to take their physique to the next level

An effective body recomposition program will involve the following:

  • Sports Nutrition Prescription (supplements & diet)
  • Measured Resistance-based Weights Training (Strength & Hypertrophy)
  • Planned Manipulation of Body Fat & Lean Muscle Mass Ratio

A typical weight loss plan will involve:

  • Flexibility
  • Cardiovascular / Oxygen Uptake
  • Heart Rate Measure

As you can see, body recomposition has quite a different focus compared to a weight loss program.

It requires a high level of discipline, a strong dieting mindset, and accuracy with evidence-based techniques.

You can find results from our women’s body recomposition programs here

Body recomposition for women results

What Type of Training Is Best For Body Recomposition?

The best type of training you will want to be focusing on is resistance based training.

And you want to be incorporating compound weighted exercises for the most effective results. Especially when training your lower body.

With a strong focus on resistance based training, you also need to be incorporating the correct advanced training techniques.

And, allowing enough time for optimizing recovery. 

I would recommend starting with the following routine.

Keep in mind if you are just starting with resistance training. Make sure you take the time to learn the correct form and technique:

  • Monday – Legs (Posterior): Barbell Squats, Stiff-Legged-Deadlifts, Barbell Deadlifts, Leg Press (high feet position), Lying Leg Curls (machine), Seated Calf Raise (machine)
  • Tuesday – Shoulders / Arms: Standing Military Press, Dumbbell Lateral Raise, Triceps Pushdown, Rear Delt Raise, Bench Dips, Seated Dumbbell Curl, Barbell Curl
  • Wednesday – Chest / Back: Bench Press, Incline Dumbbell Chest Flys, Wide Grip Lat Pulldown, Bent Over Barbell Row, Straight-Arm Pulldown
  • Thursday – Lower Body (Anterior): Barbell Front Squats, Walking Dumbbell Lunges, Leg Press (low feet position), Hack Squats, Leg Extensions
  • Friday – Abs / Core: Russian Twist, Air Bike, Hanging Leg Raise, Plank, Cable Crunch, Toe Touchers, Swiss Ball Crunch
  • Saturday – HIIT: Hill Sprints (1 minute 100% Intensity, 30 seconds 30% intensity) 15-minute session
  • SundayRest

I also recommend training with three key phases to be transitioned every 4-6 weeks:

  • Hypertrophy Phase (4-6 weeks) – Sets: 3 Reps: 8-12 Rest: 60 seconds
  • Strength Phase (4-6 weeks) – Sets: 1-5 Reps: 3-6 Rest: 2-3 minutes
  • Endurance Phase (4-6 weeks) – Sets: 3-5 Reps: 12-18 Rest: 30 seconds

The following post explains how to create your own training plan in more detail.

Resistance training for women

How To Optimize Your Nutrition For Recomposition

Sports nutrition techniques and prescription should be designed and planned carefully for predefined & measurable body composition results.

And, prescribed diet and supplement intake will involve the most important keys for effective body recomposition.

Quite simply, if you don’t put a focus on your nutrition, you won’t receive the results you are wanting.

Especially when focusing on body recomposition.

I would recommend having your calories either equal to your TDEE (Total Daily Energy Expenditure) or slightly lower in the beginning stages.

You can also slowly increase your calories starting at <300 (below TDEE), and increasing by 50kcal’s until you reach maintenance levels.

You can visit this post for more details on setting up your diet plan.

Don’t Forget To Cycle Your Calories

Cycling your calories is also an important key factor with body recomposition. Which will involve alternating high, moderate, and low-calorie days.

Your lower calorie days will mean lower carbohydrates. But, higher in fats.

And, your high to moderate calorie days will be higher in carbohydrates and slightly lower in fats.

By cycling your calories and carbohydrates throughout the week, you will be able to effectively target fat loss.

While putting a strong focus on building muscle mass with higher calorie/carb intake days.

Protein Intake Is Important

Optimizing key macronutrients like protein & carbohydrates are so important.

Out of all the macronutrients, protein will be the most important. Allowing muscle repair for lean muscle gains.

This results in increased strength & bone density.

Your daily target protein intake should be between 1.5-2.2g/kg body weight.

And, regardless of your high & low calorie cycled days, protein needs to consistent.

Protein also has the highest thermic effect of food (TEF) and will be utilized the most efficiently out of any other macronutrient.

You can find our recommended high-quality whey protein on Amazon here.

Learn how whey protein actually helps you burn fat here.

Resistance Training Has More Benefits Than Cardio For Women

Resistance-based exercise tells your body to retain & grow lean muscle mass.

Too much cardio with a large calorie deficit will cause your body to use muscle mass for energy.

The results are not a healthy strong toned look, which most women want.

Older women also have major benefits from body recomposition.

When estrogen levels decrease around the time of menopause, the risk of osteoporosis becomes much higher.

A body recomposition plan with resistance training & proper nutrition will combat menopause.

Body recomposition for women training

Why Should Women Choose Body Recomposition Over Weight Loss?

Why is body recomposition so important for women compared to your typical weight-loss program?

Body recomposition teaches women that higher calories and resistance training aren’t evil. 

Beneficial for positive body composition changes. But, also leading to a sustainable body transformation.

One of the most detrimental problems with weight-loss programs is when the scale goes down.

Unfortunately, the weight loss isn’t always only fat…

The truth is, most weight loss programs teach women to decrease their calories far too low.

This causes lean muscle mass to decrease with body fat. The result is the dreaded “skinny-fat” look.

Wrapping Up

We hope you’ve enjoyed this guide to help you get started with body recomposition.

In conclusion, an effective body recomposition plan will incorporate:

  1. A resistance-based training plan.
  2. Calorie cycling
  3. Protein consumption & macronutrients
  4. Strong dieting mindset

Still not sure how to get started with body recomposition?

The 28 Day Mind & Body Challenge is specifically designed for women interested in body recomposition.

And don’t forget the guided meditations, calorie meal plans, home & gym training, and much more!

Leave a comment below, let us know how body recomposition has impacted your life!


  1. D’eon, T., & Braun, B. (2002). The roles of estrogen and progesterone in regulating carbohydrate and fat utilization at rest and during exercise. Journal of Women’s Health & Gender-Based Medicine, 11(3), 225-237.
  2. Venables, M. C., Achten, J., & Jeukendrup, A. E. (2005). Determinants of fat oxidation during exercise in healthy men and women: a cross-sectional study. Journal of Applied Physiology, 98(1), 160-167.
  3. Frestedt, J. L., Zenk, J. L., Kuskowski, M. A., Ward, L. S., & Bastian, E. D. (2008). whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutrition & Metabolism, 5(1), 8.
  4. Nosaka, K., Sacco, P., & Mawatari, K. (2006). Effects of amino acid supplementation on muscle soreness and damage. International journal of sports nutrition and exercise metabolism, 16(6), 620-635.


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