7 Strength Training Dos and Don’ts for People Over 40

Being 40 or beyond doesn’t mean your fitness is gone for a toss! In fact, now’s the perfect time to double fone on strength training. As we age, our muscles naturally start to shrink and weaken – a process called Sarcopenia. 

Also, our metabolism starts slowing down, and the joint gets crankier – but that, of course, doesn’t mean you have to sit it out. Strength training is one of the best ways to improve bone density, balance, and overall vitality. 

If your first thought is – I am too old for this, well, that needs to be rethought! You don’t need to lift like a bodybuilder, but you do need resistance – bodyweight, bands, or light weights. 

Hence, strength training helps you move better, feel stronger, and live longer! And.. If you’re looking for support or a local gym, there are excellent options for strength training that cater to adults over 40! 

So, no excuses – it’s never too late to get stronger! 

Ready to Get Stronger? Contact Us Today and Start Your Journey!

7 Pro Tips For Strength Training Over 40!

Here are some tips that’ll help you gain strength in your 40s – 

1. Consider Compound Movements

It is important to ensure efficiency once you’ve reached the age of 40. Hence, it is advisable to incorporate compound movements, such as squats, deadlifts, pushups, and rows. These movements engage multiple muscle groups at once, making them more effective for building strength and burning fat. 

Unlike isolation exercises (which target a single muscle), compound movements train your body as a unit. This helps prevent muscle imbalances and supports functional strength. It also improves bone density and joint health by stimulating multiple joints. 

If you’re new, start with air squats, wall pushups, and glute bridges. Once you’re well-versed with them, increase the resistance using dumbbells and resistance bands. 

Note: Always focus on form first to avoid injury, and consult with a trainer to help you customize the movements as per your current mobility and flexibility levels.

2. Don’t Skip Warmups And Mobility Work

With increasing age, the muscles and joints start losing elasticity. This makes you more prone to injury if you jump straight into lifting. A proper warmup – about 5 to 10 minutes to prep your body and keep injuries at bay. 

Leg swings, shoulder circles, and light cardio like walking or jumping are okay, but try incorporating cat-cow stretches, hip openers, or thoracic spine rotations. These improve your range of motion and form, leading to deeper squats, smoother lunges, and less compensation by other muscles. 

If you skip these steps – it may not show immediate consequences – but with time, it may lead to stiffness, poor postures, and even chronic pain. 

3. Recovery Is A Part Of a Workout

Recovery doesn’t mean your muscle is resting – that’s the time your muscle actually grows stronger. When you’re above 40, your body needs more time to repair after strength training. This is due to decreased levels of growth hormone and slower protein synthesis. 

If you lift weights without adequate rest, you risk overtraining, which can stall progress or lead to injury. Incorporate rest days in between the training sessions for each muscle group. For example, if you do upper-body strength on Monday, wait until Thursday before that same muscle again. 

Also, incorporate active recovery training, like light walking, yoga, and foam rolling, which don’t strain the muscle. Moreover, prioritize sleep too – aim for 7-9 hours of sleep per night. This is because most muscle recovery and hormone regulation happen while you’re sleeping. 

Note: Don’t forget to stay hydrated and take at least 20-30 grams of protein post-workout! This helps maximize muscle repair!

4. Consider Your Joint Health

As you age, joint sensitivity increases, too, especially in the knees, shoulders, and lower back. Instead of pushing through discomfort, modify the exercises to align with current joint health. This might include swapping barbell back squats for goblet squats, or replacing overhead presses with landmine presses, or incline pushups. 

These modifications reduce joint stress while still activating the same muscle group. Avoid high-impact movements unless you’ve built up strength and joint stability first. Incorporate exercises that build joint support – step-ups for knees, scapular pushups for shoulders, and glute bridges for hips. 

You can use resistance bands and sliders to reduce joint strain while maintaining muscle engagement. And make sure you’re getting enough omega-3 and collagen-rich foods to support joint health!

5. Don’t Ignore Core Strength

Most people associate “core” with endless crunches, but that’s not it! Your core includes more than your abs – it includes your obliques, lower back, diaphragm, and pelvic floor. A strong core stabilizes your spine, improves posture, and helps you move more effectively. 

So, a simple trick is to skip the static exercise and focus on dynamic core training that replicates real-life movement. Rotational exercises, such as Russian twists or cable chops, in addition to plank variations, bird dogs, and dead bugs, activate the core while testing balance and coordination. 

Moreover, having strong core muscles helps avoid lower back injuries, which are more common as people age. Instead of using your core as a warmup add-on, intentionally train 2-3 times each week. Prioritize form over reps, and use resistance to make the exercise a bit more challenging. This will help you with daily tasks such as bending, lifting, etc.

6. Keep Track Of Your Progress

Progress isn’t only measured in numbers. The quality of movement, consistency, and how your body feels are just as important, if not more. Use a training app or a journal to log weight and reps. Also, note down how challenging a set felt, any discomfort, or improvements in form. 

Strength gains may come slower than they did in your 20s, but consistency pays off big time. You’ll notice more muscle tone, better posture, and increased energy levels, even if the scale doesn’t budge. 

Be patient with plateaus—they’re natural. Use them as a signal to reassess your program and adjust rest intervals. In addition to celebrating the improvement in strength, celebrate non-scale victories, such as deeper squats, improved sleep, or simply lifting your suitcase with ease—everything counts! 

7. Get Expert Guidance

Expert guidance is very important if you’re starting strength training later in life or going back to working out after a long time. Invest in a few sessions with a professional and certified personal trainer. They help you build a program depending on your body type, goals, and medical condition (if any). 

A certified trainer who is experienced working with clients over 40 ensures your form is spot-on, which helps avoid injuries. Many gyms now offer group sessions geared toward older adults, which teach you to train safely. 

It is advisable not to rely on internet videos—they don’t correct posture or alignment. A trainer can guide you in choosing the right weight, proper rest period, and safe progression. 

Train Confidently, Feel Better, Move Stronger. Book your session now

How Will You Know You’re Making Progress?

Here are a few ways you can know – 

• Higher ranges with more reps completed.
• Increase in weight in each set while staying within the same rep range.
• Improved technique, including a stronger link between the mind and muscle.
• A stronger pump or simply a more positive feeling after working out, as you leave the gym.
• An improved temp that allows you to complete the workout more quickly without missing any segments, with less downtime between sets and exercises. 

Mistakes To Avoid After 40 – To Keep Getting Stronger!

Now that you know what you must do, here’s what you shouldn’t do – 

1. You Lift Too Heavy

Yes, you can still occasionally handle large weights, but basing your entire program on lifting the highest weight possible is not worth it. Your joints are not as resilient as they were!

2. You Neglect Isolation Practices

It is advisable not to skip isolation training. Consider selecting exercises that complement the larger multi-joint exercises you perform at the beginning of the session. 

3. You Don’t Do Enough Cardio

Cardiovascular exercises are important for a healthy body. As you age, you will also experience a slowdown in your metabolism in addition to a loss of muscle, strength, and power. Add even 10 minutes of cardio 2-3 times a week. This will raise your heart rate and burn more calories. 

Read More About:

• Quick Guide to Building Muscle: Training, Diet, and Workouts

• Strength Training Myths and Facts Every Woman Should Know

• Is Yoga Good for Strength Training?

• Different Types Of Sets For Your Strength Training Routine

Takeaway

No matter if you are in your 40s or reaching 50s, strength training is extremely beneficial for your fitness, 

brain functionality, and mobility. If you have never tried strength training before, or if you’re thinking of getting back to working out again, it is never too late. 

However, it is important to follow expert tips and hire a personal trainer to ensure you’re doing it the right way. Also, ensure to train with a purpose!

Get In Touch With Sports West Athletic Club, Reno, For An All-In-One Fitness Solution!

At Sports West Athletic Club, we believe strength training should be a part of all training programs – regardless of your age. As a premier strength training club in Reno, NV we offer expert coaching in a semi-private and small group environment to help you get stronger, healthier, and more confident! 

Our personal training in Reno, NV, ensures you improve your quality of life and realize your strength, both mental and physical. Call Sports West Athletic Club to get started!