What Is Strength Training and Why Does It Matter After 40?
Strength training involves working your muscles against heavy and resistant forces. This resistance may come from your own bodyweight, resistance bands, free weights, or gym machines. Using progressively heavier weights makes muscles stronger, increasing muscle mass and definition, while also strengthening bones[1]. Maintaining strength provides the physical capacity needed for everyday tasks such as lifting household items and climbing the stairs.
As we move through our 40s and beyond, natural age-related changes occur. Muscle mass begins to decline from our 30s onwards, a process known as sarcopenia, and this gradual loss can become more noticeable as we enter our 40s[2,3]. Metabolism may slow and bone density can reduce over time. Alongside this, hormonal shifts including changes in oestrogen may influence energy levels, mood and recovery. This is where strength training can provide additional support, helping to maintain muscle function, movement quality and long-term physical resilience.
Regular strength training after 40 can help:
- Maintain muscle and strength to support daily tasks and posture
- Support bone health through load-bearing movement
- Improve metabolic efficiency, helping the body use energy more effectively
- Enhance mood and confidence through physical activity and routine
- Protect independence by keeping you strong and capable as you age
The NHS recommends aiming to complete two or more sessions of muscle-strengthening activities each week, which include strength training[4]. These recommendations highlight the importance of maintaining strength at every stage of life.
Common Fears About Strength Training After 40 (And How to Address Them)
"I'm worried about injury"
This is one of the most common concerns with weight training over 40. The key is using an appropriate load, focusing on good technique and progressing gradually. Starting light and prioritising controlled movement and proper form can significantly reduce risk.
"I feel too old to make a start"
People can respond positively to resistance training at any age. Strength training for beginners in their 40s, 50s or beyond is not only possible, it’s encouraged.
“I don’t know where to begin”
You don't need a complicated programme or a gym membership to get started. A simple plan using bodyweight exercises or resistance bands is more than enough to build confidence and consistency. Beginning with two to three core exercises is a strong starting point, and it is perfectly reasonable to try new movements to discover what works best for you.
How to Start Strength Training Safely
If you’re new or returning after a long break, start simple. The goal is to build consistency before intensity.
Beginner-friendly options include:
Bodyweight exercises
Movements such as squats, lunges, step-ups and wall push-ups are excellent places to start. These exercises encourage good technique and controlled movement, which are key for building strength safely. If additional support is helpful in the early stages, using a chair or wall for balance can increase confidence. As strength develops, you can gradually progress to more challenging variations, such as adding weight to squats, moving to floor push-ups, or using a stair climber machine.
Resistance bands
Resistance bands are ideal for controlled strength training, particularly for beginners. They provide consistent tension throughout each movement, helping you focus on muscle engagement without placing excessive strain on the joints. Bands are also versatile, portable and easy to adjust, making them a practical option for home-based training.
Light dumbbells
Light dumbbells allow you to introduce external resistance gradually and in a controlled way. Starting with lighter weights helps reinforce proper movement patterns while reducing injury risk. Over time, dumbbells can support progression by increasing weight, repetitions or time under tension as strength improves. There are many exercises you can perform with dumbbells, allowing you to activate multiple muscle groups and complete effective full-body workouts using minimal equipment.
Focus on full-body movements that mirror daily life, like pushing, pulling, hinging, squatting and carrying. This approach supports what’s often referred to as functional strength training. Perform these movements at a pace that feels challenging but manageable.
Frequency and Progression
For most people, strength training after 40 works best when done two to three times per week, allowing rest days between sessions for your muscles to repair and recover.
Progression doesn’t mean lifting heavier every week. It may involve:
- Improving technique and control
- Adding repetitions
- Increasing resistance slightly over time
- Reducing rest between sets
Listening to your body is essential. Recovery is part of progress, not a sign of weakness.
Supporting Your Training With Nutrition and Supplements
Strength training and nutrition work best together. Without adequate fuel, recovery and adaptation may be limited. Ensuring sufficient protein intake helps support muscle maintenance and repair, while a balanced diet that includes carbohydrates and healthy fats provides the energy needed to train consistently. Staying well hydrated is also important for supporting physical performance and joint comfort.
Alongside a varied and balanced diet, some people choose to consider supplements as additional support for their training. These should be viewed as complementary rather than essential, and used to support overall nutrition rather than replace it.
Collagen
Collagen is a structural protein found in connective tissues throughout the body, including joints, tendons, ligaments, muscles and bones. As we age, natural collagen production declines, which may influence joint comfort and tissue resilience over time.
Including collagen through dietary sources or supplements is often considered by those engaging in regular strength training, particularly to support connective tissue alongside muscle development. Collagen is commonly taken alongside Vitamin C, which contributes to normal collagen formation. While collagen does not replace protein intake, it may play a complementary role within a balanced nutrition approach.
To learn more about collagen and its importance for supporting muscle and joint health, read our blog here.
Magnesium
Magnesium is a mineral involved in many processes in the body, including normal muscle function, energy metabolism and nervous system regulation. For those participating in regular physical activity, magnesium intake may be relevant for supporting muscle relaxation, as well as overall recovery. To learn more about how much magnesium you need daily, read our guide.
Remember, supplements should complement rather than replace a varied and balanced diet.
Supporting Strength and Joint Health with Herbal Remedies
Herbal remedies have traditionally played a role in supporting muscle and joint health as well as overall wellbeing.
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Napiers has been trusted for over 165 years, supporting generations with their health, naturally. Book a free 1:1 consultation with one of our herbalists, and we can recommend a collection of herbs tailored to your individual needs.
The Napiers Strength & Joint Health Protocol contains a 4-week supplement regime to support muscle ease, joint comfort and connective tissue resilience.
This 4-week protocol includes:
- Napiers Swiss Collagen
- Napiers Capsicum and Ginger Double Strength Warming Cream
- Napiers Magnesium Body Gel
This protocol is ideal for those looking to stay active, support recovery from physical exertion or maintain long-term mobility as part of a broader strength-focused lifestyle.
By combining various herbs, vitamins and minerals, the protocol avoids a one-size-fits-all approach often seen in standalone supplement products. A four-week structure allows for gradual, consistent support as part of a wide strength and joint health routine.
Save 20% when you shop this 4-week reset protocol with code PROTOCOL20.*
Shop our personalised 4-Week Reset Protocols here.
*Code PROTOCOL20: Code valid once per customer between 00.01 on 26/12/25 and 23.59 on 31/01/26 (GMT). Offer valid on Brain & Stress Support Protocol, Gut Health Protocol, Hormone Balance Protocol, Strength & Joint Health Protocol, Sleep & Recovery Protocol, Complete 4‑Week Reset, and Detox Protocol. This code cannot be used in conjunction with any other discount. Napiers terms of the site apply.
Shop Napiers' herbal recommendations for joint and muscle support here.
To deepen your understanding of joint health, explore our blogs on muscle and metabolism and natural anti-inflammatories. Discover everyday habits that may help support strength and mobility.
FAQs
What is functional strength training?
Functional strength training focuses on movements that support everyday activities, such as lifting, carrying and reaching, rather than isolating individual muscles.
Is resistance training for women over 40 different?
The principles are the same, but programmes may account for recovery, joint comfort and hormonal changes, particularly around perimenopause and menopause.
How long does it take to see results from weight training over 40?
Many people notice improvements in strength and confidence within a few weeks, though visible changes may take longer and vary between individuals.
Can I start strength training if I’ve never exercised before?
Yes. Strength training for beginners can start with very simple movements and progress gradually as confidence grows.
References
- Harvard Health Publishing (2015) 7 tips for a safe and successful strength-training program. Harvard Medical School. 1 January. Available at: Harvard Medical School.
- Harvard Health Publishing (2016) Preserve your muscle mass. Harvard Medical School. 19 February. Available at: Harvard Medical School.
- NHS. (2025) Sarcopenia guide. Available at: NHS
- NHS. (2022) How to improve your strength and flexibility. Available at: NHS.
