Why Strength Training is Non-Negotiable Over 40
When it comes to staying healthy and feeling strong as we age, strength training often takes a back seat to cardio or other forms of exercise. But if you’re over 40, strength training isn’t just an option—it’s a non-negotiable part of staying vibrant, active, and healthy.
As we age, our bodies go through natural changes that impact our strength, metabolism, and overall health. The good news? Strength training is one of the most effective ways to counteract these changes and improve your quality of life.
The Benefits of Strength Training Over 40
Builds and Maintains Muscle Mass
Starting in our 30s, we naturally lose muscle mass—up to 3–5% per decade if we’re not actively working to preserve it. This loss, known as sarcopenia, can lead to decreased strength, mobility issues, and a slower metabolism.
Strength training combats this by preserving and building lean muscle, which keeps you strong and supports everyday activities like lifting groceries, climbing stairs, or even playing sports like pickleball.Supports Bone Density and Prevents Injury
Osteoporosis becomes a bigger risk as we age, especially for women after menopause. Strength training stimulates your bones, helping to maintain or even increase bone density. Stronger bones mean a lower risk of fractures or injuries from falls.Boosts Metabolic Health
Muscle is metabolically active tissue, meaning the more muscle you have, the more calories you burn—even at rest. Strength training also helps regulate blood sugar and improve insulin sensitivity, reducing the risk of type 2 diabetes.Improves Confidence and Mobility
Feeling strong in your body doesn’t just help you physically—it boosts your confidence too. Whether it’s confidently wearing your favorite outfit, keeping up on an active vacation, or playing with your kids or grandkids, strength training can help you feel capable and empowered in your day-to-day life.
How to Get Started with Strength Training
The idea of lifting weights can be intimidating if you’re new to it, but strength training doesn’t have to mean huge machines or a full home gym setup. Here are a few practical tips to get started:
Start with Bodyweight Exercises
You don’t need to go to the gym or buy a lot of equipment. Start with simple movements like squats, lunges, push-ups (against a wall or countertop if needed), and planks. These exercises build strength and improve balance and coordination.Use Light Weights or Resistance Bands
Once you feel comfortable with bodyweight exercises, add resistance with light dumbbells or resistance bands. For example, try bicep curls, overhead presses, or seated rows. Start with a weight you can lift for about 15 repetitions with good form.Incorporate Functional Movements
Focus on exercises that mimic real-life activities, where multiple muscles are involved while your core is engaged, like the seated-to-standing exercise from a chair. Not only do these movements build strength, but they also improve your ability to perform daily tasks.Be Consistent but Gentle on Yourself
Aim for strength training 2–3 times a week for 10-20 minutes. Even short, focused workouts can deliver incredible results when done consistently. Remember, progress isn’t about perfection—it’s about showing up regularly. Some weeks might be better than others, and that’s okay. What matters is that you’re moving in the right direction.
Strength Training is for Everyone
Whether you’re a complete beginner or someone looking to take your fitness to the next level, strength training is the key to maintaining a strong, active, and confident life over 40. It’s not about lifting the heaviest weights or doing the most reps—it’s about building a foundation that supports your body, health, and goals.
Ready to Start?
If you’re ready to make strength training a part of your life, check out my free guide, How to Look and Feel Good Naked Over 40. It’s packed with simple, practical tips and exercises to help you build strength and confidence—no matter where you’re starting.