Getting fit at 45

Hi all, I’ve let life and time get the better of me over recent years and now find myself at 45 being 95Kg, with around 15Kg excess fat. I do some sports like rugby and running, but only training nowadays.

I’m looking for some advice around the best way to get fit and get stronger. Should I focus on losing the excess 15Kg and cardio fitness before trying to build muscle, or hit the weights at the same time as trying to lose the weight? I guess I wouldn’t put on any/much muscle if I go into calorie deficit?

Any advice or suggestions would be appreciated. Thanks!

Posted Jul 8, 2025, 4:53 PM UTC

1513
Loading comments…