- by Dustin Beach
- 7 minute read
Building Strength After 40 and Why it Should Matter to You
Can you build strength after 40?
There’s a common misconception that we get weaker as we age. While it’s true that aging brings some natural changes to the body, the idea that we can’t build or maintain strength past a certain age is simply not true. In fact, adults over 40 who engage in consistent strength training can not only improve their strength but also retain it well into their later years.
At Positive Movement Fitness, we believe in the power of strength training for people of all ages — and it is especially important for those over 40. If you’ve been thinking it’s too late to get stronger, we’re here to tell you it’s not. It’s never too late to start, and the benefits are endless.
BUT Why?
Hormonally:
- For Males: On average, testosterone levels in men decrease by 10-20% between the ages of 40 and 50.
This decline can vary greatly among individuals based on factors such as genetics, lifestyle, health conditions, and physical activity levels. Regular exercise, especially strength training, can help mitigate the effects of this natural decline in testosterone, promoting muscle health, bone density, and overall vitality. - For Females: Over 40, as women approach perimenopause, it’s vital to strength train because the reduced stimulus to exercise leads to muscle loss, increased fat, and decreased bone mineral density. Strength training helps counteract these changes by providing the necessary stimulus to build and preserve muscle, boost metabolism, and maintain bone health. It’s a powerful tool for supporting overall well-being and vitality during this transition.
Our Top 10 Reasons to Strength Train for 40+
Building strength after 40 isn’t just about looking good or building muscle; it’s about improving your quality of life. Research consistently shows that strength training has a myriad of benefits that can help you live a longer, healthier, and more independent life. Here’s why strength training should be a priority as you age:
- Improved Muscle Mass and Metabolism
As we get older, we naturally lose muscle mass — a process known as sarcopenia. Starting strength training after 40 can help slow down or even reverse this process. In fact, research shows that older adults can increase muscle mass and strength with proper training, which leads to improved metabolism and overall health. - Increased Bone Density
Strength training is one of the best ways to build and maintain bone density, helping to prevent osteoporosis. The stress placed on your bones during weight-bearing exercises stimulates bone growth and helps strengthen bones, reducing the risk of fractures as you age. - Better Balance and Reduced Fall Risk
One of the biggest benefits of strength training as we age is improved balance. This is crucial because falls are a leading cause of injury in older adults. By strengthening muscles, particularly those in your legs and core, you enhance your ability to maintain balance and reduce the risk of falls. - Improved Metabolism
Building muscle mass boosts your metabolism, which can help with weight management. Muscle tissue burns more calories at rest than fat tissue, so increasing muscle mass helps support a healthy weight, even when you’re not actively working out. - Enhanced Joint Health
Strength training can improve joint stability and mobility, which is especially important as we age. By strengthening the muscles around your joints, you reduce strain on the joints themselves, improving their function and reducing the risk of injury and discomfort. - Improved Mental Health and Cognitive Function
Regular strength training has been linked to reduced symptoms of anxiety, depression, and stress. It also has cognitive benefits, helping to improve memory and brain function. The sense of achievement and empowerment from strength training can significantly boost mental well-being. - Better Posture
As we age, poor posture can develop due to muscle imbalances and weakness. Strength training, especially focusing on the back, shoulders, and core, helps improve posture, reducing the risk of back pain and promoting a more confident, upright stance. - Increased Functional Capacity
Strength training enhances your ability to perform daily activities like carrying groceries, climbing stairs, or lifting heavy objects. Maintaining functional strength allows you to live independently and with more confidence as you age. - Boosted Energy Levels
Strength training can help improve your overall energy levels, combatting the fatigue that often accompanies aging. Regular exercise helps improve circulation, oxygenating the body and boosting overall vitality. - Mental Health Benefits
Strength training doesn’t just help your body; it helps your mind, too. Studies show that strength training can improve mood, reduce anxiety and depression, and even improve cognitive function. As you build physical strength, you may also experience a sense of empowerment and mental clarity.
Maybe the Most Important Reason to Strength Train for Those 60+ Years Olds:
An important aspect of training that’s often overlooked is the importance of fast-twitch muscle fibers. These fibers are responsible for quick, explosive movements, such as recovering your balance when you trip (think front hall carpet) or quickly standing up from a seated position. As we age, these fibers begin to decline, making us more susceptible to falls. Strength training can help preserve and even regenerate fast-twitch fibers, significantly reducing fall risk and improving your ability to respond to sudden movements.
Strength Training Over 40: Three Secrets to Success
As we age, our bodies require more attention, but that doesn’t mean we can’t get stronger. Here are three key tips for gaining strength after 40:
- Consistency is Key
Building strength is all about momentum. If you commit to training 2-4 times a week and follow a balanced and effective plan, you’ll see steady progress. The key, though, is consistency. Skipping workouts or taking extended breaks can undo your progress. Life is busy, but making time for regular exercise will keep you on track and it’s more important now than ever before. - The Right Plan, Done Right
Strength training requires the right balance between stress and recovery. Too much, and you risk injury. Too little, and you miss out on gains. The secret is progressive overload, which means gradually increasing the difficulty of your workouts to keep challenging your body. This should be done in addition to cardiovascular workouts, as there needs to be a balance between strength and cardio. - Nutrition is Your Foundation
You wouldn’t drive a car without fuel, so why expect your body to get stronger without the right nutrition? Protein, vitamins, and minerals are essential for muscle growth, and carbs and fats are key for fueling your workouts.
A Final Thought:
The best part about starting strength training after 40 is how quickly you’ll notice results. As your body begins to reconnect with the muscles you already have, you’ll find that you get stronger faster than you may have expected. Many of our clients experience a surge in strength during the first few weeks, and with consistent training, they continue to see progress.
In addition to gaining strength, clients often notice other benefits: clothes fit better, daily movements become easier, and a sense of vitality returns. And don’t worry — you won’t bulk up unless that’s your goal. Muscle gain after 40 is gradual and lean, helping you feel fit, not bulky.
At Positive Movement Fitness, we specialize in strength training for people over 40. We understand the unique needs of busy professionals, parents, and retirees, and we’re here to help you achieve your goals, no matter where you’re starting from. We’ll work with you to build a customized training plan that fits your lifestyle, needs, and fitness level.
Where Do I Begin?
Not sure where to begin?
We offer a few programs for every goal and budget. (All of our programs are coach-led, meaning there’s always a coach present to ensure great movement quality)
Small Group Semi-Private Classes: We created a small group program that is as close to personal training as we can get while providing the client custom programming at a fraction of the cost. For as little as $60/week, we can get clients major results with multiple time offerings throughout the day.
1-on-1 Personal Training: Get a trainer dedicated to you and your preferred schedule. Your trainer will meet with you weekly, ensuring that your plan is progressively getting you towards your goals, while also considering your individual biomechanical needs, injury history, diet, sleep, stress, and lifestyle.
Semi-Private Training (2 people): Get a trainer dedicated to you and your preferred schedule. Your trainer will meet with you and your partner weekly, ensuring that your plan is progressively getting you both towards your goals, while also considering your individual biomechanical needs, injury history, diet, sleep, stress, and lifestyle.
Kinesiology: This is very similar to Personal Training, except for many clients with insurance, kinesiology can be an effective option to get a lot of their training covered. Most especially Military and RCMP veterans.
At Positive Movement Fitness, we believe that health and fitness should be lifelong pursuits. Let’s build strength — and a healthier, more independent future — together!
Start now, and take the first step toward building strength and improving your quality of life today. Book your free consultation with us and let’s get started!