The Importance of Strength Training over 40

As we get older, our bodies naturally begin to lose muscle mass and bone density—this is called Sarcopenia. It can be frustrating when strength and energy seem to decline despite maintaining a healthy lifestyle. The good news? Strength training is one of the most effective ways to combat these changes, helping maintain mobility, prevent injuries, and boost metabolism. Over 40, resistance training isn’t just about toning muscle, it is about being strong, being able to get out of a chair unaided, or off the floor. It is about boosting your metabolism. It is about maintaining your health and lifestyle.

Why Strength Training Matters?

• Preserve Muscle Mass: As we age, muscle mass naturally decreases, slowing metabolism. This is a huge reason why we gain weight as we age. Regular resistance exercises, whether using weights, bands, or bodyweight, help maintain and build muscle.

• Support Bone Health: Weight-bearing exercises increase bone density, reducing the risk of osteoporosis and fractures. Squats, lunges, and push-ups are simple but effective.

• Boost Metabolism: More muscle means your body burns more calories at rest. This helps maintain a healthy weight and can make it easier to enjoy your favorite foods without guilt (within reason of course).

• Protect Joints and Improve Posture: Strong muscles support joints and reduce strain. Posture improves, reducing aches in the back, shoulders, and neck.

• Mental Benefits: Resistance training releases endorphins, improving mood, reducing stress, and enhancing confidence.

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Getting Started

• Start small: 2–3 sessions per week, focusing on major muscle groups.

• Bodyweight exercises like squats, lunges, push-ups, and planks are perfect at home.

• Gradually increase weights or resistance bands as you get stronger.

• Remember: consistency beats intensity. Even 15–20 minutes per session can make a significant difference over time.

  
  

Strength training over 40 is non-negotiable for maintaining independence, energy, and confidence. It doesn’t require a gym membership—just a few minutes, the right mindset, and a commitment to yourself. If you are doing it at home you can even watch your favorite programme while you are doing it. !