Body Recomposition Is Individual — And Genetics Play a Bigger Role Than You Think

What Is Body Recomposition?

Body recomposition happens when:

• Muscle mass increases

• Body fat decreases

• The scale may stay the same

• Measurements and shape change

Unlike traditional “bulk and cut” phases, recomposition focuses on improving body composition without dramatic weight swings.

It’s possible — but not equally easy for everyone.

Why Some People Recompose Faster Than Others

1. Genetics Influence Muscle-Building Potential

Your muscle fiber composition is largely genetic.

• Type I fibers (slow-twitch) = endurance dominant

• Type II fibers (fast-twitch) = more growth potential

People with a higher percentage of Type II fibers tend to gain muscle more easily. Research shows muscle fiber distribution varies significantly between individuals and impacts hypertrophy potential (Schiaffino & Reggiani, 2011).

You cannot change your fiber type — but you can maximize what you have.

2. Hormonal Environment Matters

Hormones influence how easily your body builds muscle and mobilizes fat.

• Testosterone

• Growth hormone

• Insulin sensitivity

• Cortisol levels

Some individuals naturally have higher baseline anabolic hormone levels, giving them a physiological advantage in muscle growth (Morton et al., 2018).

Women, especially in their 40s, may also experience hormonal fluctuations that impact fat distribution and muscle-building efficiency.

That doesn’t mean it’s impossible — it just means programming and nutrition must be strategic.

3. Nutrient Partitioning Differs Between People

Nutrient partitioning refers to where calories go in your body.

Some people are “genetic responders”:

• Calories more easily go toward muscle

• Less stored as fat

Others:

• Store fat more readily

• Require tighter calorie control

Research shows interindividual variability in fat loss and muscle gain responses to identical training programs (Hubal et al., 2005).

Same program. Same effort. Different outcomes.

4. Training History Changes the Game

New lifters often experience rapid recomposition due to the “newbie effect.”

Advanced lifters must work much harder for smaller changes.

If someone appears genetically gifted, they may also simply be earlier in their training journey.

Context matters.

The Danger of Comparison

Social media often shows:

• Rapid transformations

• Extreme physiques

• “Eat more, lift heavy, watch fat melt” messaging

But what you don’t see:

• Genetic predisposition

• Years of training

• Hormonal advantages

• Selective lighting and posing

Your body is not broken if progress looks different.

What You Can Control

Even though genetics influence the ceiling, your habits determine how close you get to it.

You can optimize:

• Progressive overload

• Adequate protein (1.6–2.2 g/kg bodyweight)

• Sleep (7–9 hours)

• Stress management

• Consistency over time

Muscle gain and fat loss are adaptive processes. The body responds to repeated stimulus, not short bursts of perfection.

The Real Truth About Body Recomposition

Some people are genetically gifted.
Some respond faster.
Some build muscle with minimal effort.

And some must be relentlessly consistent.

But here’s what matters most:

Your genetics set the potential.
Your discipline determines how much of that potential you unlock.

Body recomposition is not a race.
It’s a personalized process.

And the goal isn’t to beat someone else’s genetics —
it’s to maximize your own.

References:

Hubal, M. J., Gordish-Dressman, H., Thompson, P. D., et al. (2005). Variability in muscle size and strength gain after unilateral resistance training. Medicine & Science in Sports & Exercise, 37(6), 964–972.

Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy. Frontiers in Physiology, 9, 1–13.

Schiaffino, S., & Reggiani, C. (2011). Fiber types in mammalian skeletal muscles. Physiological Reviews, 91(4), 1447–1531.