Strength Training After 40: Embracing the Challenge

As we age, muscle mass tends to decline, especially after turning 40. The loss can be significant—around 3% to 8% every decade—and accelerates even more after 50. This process is known as sarcopenia, and unfortunately, it makes our muscles less responsive to exercise. For many women, the challenges of perimenopause compound this situation, making it even harder to gain strength or recover from workouts.

But don’t be discouraged—exercising later in life is far from futile. While you might not end up with a six-pack, engaging in strength training can improve your overall health. Experts indicate that regular aerobic and resistance training can lower the risk of various diseases, including type 2 diabetes and Alzheimer’s.

If you’ve never picked up a weight before, it’s not too late to start. Even those who have been inactive for years can see significant health benefits in a relatively short time. Gaining strength in later life can be quite empowering, allowing you to embrace your physical presence. A professional bodybuilder in her 40s remarked how wonderful it is to build muscle and feel stronger.

So, how do you embark on a strength training routine in midlife? We consulted several female trainers and coaches, all over 40, who have extensive experience in strength training and human physiology.

Meet Our Strength Training Experts

Recommended Equipment

Many trainers emphasized that you don’t need fancy equipment. A recent study suggested that even adding just a few extra minutes of activity each day can contribute to a longer life. Keeping basic items like a couple of dumbbells at home can be surprisingly effective. One trainer shared her routine, which includes simple exercises like squats and lunges.

For those on a budget, resistance bands are often recommended, as they are versatile and easy to use at home. You can even try lifting everyday household items, like a backpack filled with books, for a no-cost alternative.

Keep It Simple

When it comes to lifting, many experts advised sticking to compound exercises, like deadlifts and squats, which engage multiple muscles at once. These movements are not only straightforward but also beneficial for cardiovascular health and flexibility. One trainer suggested slowing down during these exercises to enhance body awareness and tissue engagement.

Bodyweight Exercises Are Useful

Don’t worry if you don’t have weights; bodyweight exercises can be just as effective. Starting a lift without weights can help get your body used to the movement mechanics. The key is to aim for as many repetitions as possible without compromising form, leaving a couple of reps “in reserve.”

Modifications Are Okay

Being a beginner again can be a bit challenging, and it’s perfectly fine to need modifications. Sometimes those minor aches can warrant adjusting exercises, like squatting to a bench instead of going all the way down. Trainers also recommend exploring different aids, like push-up handles, to reduce strain on your wrists.

Manage Perimenopause

In conversations about workouts after 40, perimenopause often comes up, especially with its frustrating symptoms. To keep the discomfort at bay, experts recommend staying hydrated, wearing breathable clothing, and working out in a cool environment.

Recovery Matters

As estrogen levels drop with age, it’s essential to manage stress levels, particularly after workouts. Engaging in calming exercises such as yoga or breathing techniques can be helpful. Experts emphasize the importance of quality sleep for recovery—many suggest aiming for about eight hours a night.

Epsom salt baths can also be beneficial, soothing sore muscles and contributing to better rest. Overall, prioritizing both exercise and recovery in tandem can lead to a healthier, more empowered life after 40.