Strength Training After 40: Where to Start

Strength training after 40 is the single best way to protect your muscles, joints and blood sugar as you age. Muscle shrinks every year you do not use it, and grows at any age when you do. Start here.

Start here

A training plan that fits you
How to build a simple program around your age, time and goals.
Your budget home gym
What to buy first, and what to skip, to train strength at home.
Cardio and heart health
How much cardio you need, and the kind that protects your heart.
Mobility that keeps you moving
Simple mobility work that keeps strength training safe and pain-free.

Why strength training after 40 matters

From around 40, most people lose muscle every year unless they train it. Less muscle means a slower metabolism, weaker bones, more aches and a higher risk of falls later in life. Muscle is also where most of the sugar from a meal goes, so stronger muscles mean steadier blood sugar.

The World Health Organization recommends muscle-strengthening activity on at least two days a week. You do not need a gym: bodyweight exercises, resistance bands and a pair of dumbbells are enough to start.

How should a beginner start?

Pick four to six movements that cover your whole body: a squat, a push, a pull, a hip hinge and a carry. Do two short sessions a week and add a little each week, one more repetition or slightly more weight. Eat enough protein on training days to help your muscles recover.