Turning 40 can be a powerful reminder to take your health and fitness seriously. While aging brings wisdom and experience, it also brings changes to your body—especially in terms of muscle mass, mobility, and recovery. If you’ve been less active or working a sedentary job, you may have noticed that your muscles feel stiffer, your joints don’t move as freely, and workouts that used to be easy are now a little more challenging.
The good news? You can absolutely build strength after 40—you just need a smart, simple, and sustainable plan. Whether you haven’t trained in a while or you’re just getting back into the swing of things, here are a few rules to help you start strong, stay injury-free, and enjoy the process.
Why Strength Training After 40 Matters
As we age, our muscles naturally begin to lose size and strength—a process known as sarcopenia. This is especially true for those who spend most of their day sitting or aren’t regularly active. Our muscle tissue becomes less elastic, more “leathery,” and less capable of producing power.
But here’s the encouraging part: strength training is one of the most effective ways to slow—and even reverse—this decline. It improves mobility, increases metabolism, supports joint health, and boosts energy levels, helping you stay independent, injury-free, and feeling great for decades to come.
4 Simple Rules for Strength Training After 40
If you’re ready to start, or start again, here are four easy-to-follow rules that will make your journey both safe and effective.
Rule #1: Focus on Mobility—Before and After Training
Mobility is often overlooked, but it’s crucial for avoiding injuries and getting the most out of your workouts—especially if your muscles are tight from sitting or inactivity.
Start with a 5-10 minute mobility routine that targets common tight areas:
- Hips
- Ankles
- Hamstrings
- Upper back (thoracic spine)
- Shoulders
After your workout, take another 5 minutes to cool down and stretch those same areas. This helps keep your joints healthy, reduces soreness, and improves your range of motion over time.
Tip: If you only have time for one mobility move, do the world’s greatest stretch. It hits nearly everything.
Rule #2: Keep It Simple—Pick 2-4 Strength Exercises
You don’t need a fancy or complicated workout routine to see results. In fact, simplicity is your best friend when starting out.
Choose 2-4 strength exercises that hit different parts of the body. A balanced workout might include:
- A lower body movement (e.g., squats or lunges)
- An upper body push (e.g., push-ups or overhead press)
- An upper body pull (e.g., rows or pull-downs)
- A core exercise (e.g., planks or bird dogs)
Perform 2-4 sets of each movement, using a weight that’s challenging but allows good form. Remember, this is about building a long-term habit, not crushing yourself in a single session.
Tip: If you’re short on time, just do 2 exercises. Something is always better than nothing.
Rule #3: Track Progress and Add Slowly
One of the biggest mistakes people make when getting back into strength training is doing too much too soon. Sure, crushing a legendary leg workout sounds good—until you can’t walk right for two weeks.
Instead, start light and progress slowly:
- Add 1-3 reps each week
- Add 1 extra set every few weeks
- Increase weight by small amounts as your body adapts
Track what you do in a notebook or an app. Seeing your progress week to week is motivating, and it helps you avoid repeating mistakes or pushing too hard.
Remember: Slow progress is still progress. Consistency wins every time.
Rule #4: Set a Schedule You Can Stick To
This might be the most important rule of all: make a plan and stick to it. Set a weekly training schedule that fits your lifestyle. It doesn’t need to be every day—2 to 3 workouts per week is plenty to build strength and momentum.
The key is consistency. Structure your workouts at a time of day that you enjoy and that fits your routine. Whether it’s early morning before work or after dinner in your garage, choose a time that you can repeat week after week.
Bonus Tip: Find a workout buddy or coach to help with accountability and make the process more fun.
You’ve Got This
Building strength after 40 isn’t about chasing your 20-year-old self in the gym. It’s about creating a body that supports the life you want to live—active, independent, and full of energy.
By focusing on mobility, keeping workouts simple, progressing slowly, and building a schedule you enjoy, you’ll not only feel stronger, but also more confident and capable in your daily life.
You don’t need to be perfect—just show up, do your best, and keep going. The results will come. And remember, it’s never too late to start.
Let’s get stronger—one rep at a time.
Thank you for reading!
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Ian Smith
Owner, Lead Trainer Mountain Speed Strength & Fitness
Evergreen, CO
