Ageing doesn't mean slowing down, but it also means training smarter. Strength training after 40 is one of the best ways to maintain muscle mass, boost metabolism, and improve overall health. If you're new to resistance training or getting back into fitness, this guide will walk you through everything you need to know to train effectively and safely.
Why Strength Training Is Essential After 40
As we age, our bodies go through natural changes that affect strength, flexibility, and recovery. Here's why incorporating strength training is a game-changer for those over 40:
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Prevents Muscle Loss: After 30, we naturally lose about 3-5% of muscle mass per decade. Strength training helps maintain and even build muscle.
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Boosts Metabolism: Lean muscle burns more calories at rest, making it easier to manage weight.
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Supports Joint Health: Resistance exercises strengthen the muscles around joints, reducing pain and stiffness.
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Enhances Bone Density: Weight-bearing exercises help prevent osteoporosis and fractures.
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Improves Balance and Mobility: Strength training enhances coordination, reducing the risk of falls and injuries.
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Regulates Hormones: Resistance training has been shown to balance hormone levels, including testosterone and growth hormone, both of which decline with age.
How to Start Strength Training in Your 40s
If you're new to lifting weights, start slow and focus on form. Here’s a beginner-friendly approach to getting started:
1. Set Realistic Goals
Your fitness journey should be built around goals that fit your lifestyle. Whether you aim to gain muscle, improve endurance, or simply stay active, defining clear, achievable milestones keeps you motivated.
2. Focus on Compound Movements
Exercises that target multiple muscle groups provide the best results with minimal time commitment. Prioritise:
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Squats (strengthen legs and core)
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Deadlifts (improve posture and full-body strength)
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Push-ups (develop upper body strength and endurance)
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Rows (enhance back strength and posture)
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Lunges (boost lower body strength and improve balance)
3. Start with Bodyweight Exercises
Before adding weights, ensure you have proper form using bodyweight exercises like squats, lunges, push-ups, and planks. Once comfortable, gradually introduce resistance.
4. Use Smart Home Gym Equipment
For safe and effective workouts at home, investing in smart equipment makes training more accessible. Check out:
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Speediance Gym Monster 2.0 – A full-body digital resistance system perfect for home workouts.
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Adjustable Bench – Ideal for increasing workout variety and supporting proper form.
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Speediance PowerGrip – Smart grips that provide real-time feedback and enhance workout precision.
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Smart Bluetooth Ring Controller – Helps adjust weights seamlessly during training sessions.
Strength Training Routine for Beginners Over 40
Consistency is key to seeing results. Start with this beginner-friendly strength routine:
Day 1: Upper Body Strength
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Dumbbell Shoulder Press – 3 sets of 8-12 reps
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Bent-Over Rows – 3 sets of 8-12 reps
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Push-Ups (or Knee Push-Ups) – 3 sets of 10-15 reps
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Triceps Dips – 3 sets of 10-12 reps
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Bicep Curls – 3 sets of 12 reps
Day 2: Lower Body Strength
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Bodyweight Squats – 3 sets of 12-15 reps
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Romanian Deadlifts – 3 sets of 8-12 reps
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Step-Ups – 3 sets of 10 reps per leg
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Calf Raises – 3 sets of 15 reps
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Glute Bridges – 3 sets of 12 reps
Day 3: Core & Functional Strength
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Plank Hold – 3 rounds of 30-60 seconds
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Russian Twists – 3 sets of 12 reps per side
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Hanging Knee Raises – 3 sets of 10 reps
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Dead Bug – 3 sets of 10 reps per side
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Side Planks – 3 sets of 30 seconds per side
Day 4: Rest & Recovery
Active recovery, such as yoga, stretching, or gentle walking, helps enhance muscle repair and prevent stiffness.
Common Mistakes to Avoid
Many beginners over 40 make simple mistakes that can slow progress or lead to injury. Avoid these pitfalls:
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Skipping Warm-Ups & Cool-Downs: Always start with dynamic stretching and end with static stretches.
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Lifting Too Heavy Too Soon: Start light and focus on form before increasing weights.
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Ignoring Recovery: Rest days are as important as workout days.
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Not Prioritising Mobility: Regular mobility work prevents stiffness and supports long-term progress.
Best Accessories for Strength Training Over 40
Using the right accessories can make workouts more effective and comfortable. Consider these options:
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Squat Belt – Provides lower back support during heavy lifts.
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Smart Bluetooth Ring Controller – Helps adjust weights easily during workouts.
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Storage Rack – This keeps your home gym organised and efficient.
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Belt Extender – Ensures a secure and customised fit for different users.
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Rowing Bench – Adds versatility to your workouts, supporting both strength and cardio training.
Recovery and Nutrition Tips for Strength Training Over 40
1. Prioritise Protein Intake
Muscle repair and growth depend on adequate protein. Aim for 1.2-2.0 grams of protein per kg of body weight daily from sources like lean meats, fish, eggs, and plant-based proteins.
2. Hydrate and Fuel Your Workouts
Staying hydrated supports energy levels and joint health. Incorporate complex carbohydrates before workouts for sustained energy and healthy fats for recovery.
3. Improve Sleep Quality
Muscles recover during sleep, so aim for 7-9 hours per night to optimise muscle repair and hormone regulation.
4. Incorporate Active Recovery
Light stretching, yoga, and foam rolling keep muscles flexible and reduce post-workout soreness.
For personalised recommendations, head to our contact page and speak with our team.
Final Thoughts
Strength training over 40 is not just about aesthetics, but it’s about long-term health, mobility, and vitality. By following a structured program, using the right equipment, and focusing on proper recovery, you can build a stronger, healthier body at any age.
Ready to start? Explore Speediance AU for innovative fitness solutions. Want to see the technology in action? Book a demo session and take your strength training to the next level!