Strength Training After 40: Why It Matters More Than Ever
For many people over 40, strength training feels like something they should do — but don’t quite trust.
They’ll say things like, “I’m not really a lifter,” or “I’m worried I’ll get hurt,” or “I’m more of a cardio person.”
For years, my own fitness routine revolved around cardio. I trained at a big box gym and left feeling stiff as a board. I ended up getting a membership at a hot yoga studio to try and deal with how tight I constantly felt. I assumed that tightness was just part of getting older, something I had to manage rather than change.
What surprised me most when I shifted toward strength training wasn’t how much stronger I got.
It was how much better I moved.
Strength Training Changed How My Body Felt — Not Just How It Performed
When I started training at Empower, my mobility improved dramatically — without me specifically trying to “work on mobility.”
The difference wasn’t stretching more.
It was moving through a full range of motion with control.
Squatting properly.
Hinging well.
Pressing and pulling with intention.
Strength training, when it’s coached well and done through full ranges of motion, doesn’t make you stiff. It often does the opposite. My joints felt better, I moved more easily, and I stopped feeling like I needed to undo my workouts afterward.
That experience completely changed how I think about training after 40 — and how I coach today.
I explore this shift in more detail in our guide on fitness after 40 — including why strength, consistency, and variety matter more as we age.
Why Strength Training Becomes So Important After 40
As we age, a few things quietly start to matter more:
We lose muscle more easily if we don’t train it
Bone density declines without resistance
Joints tolerate poor movement less and less
Recovery takes longer than it used to
None of this means you should stop challenging yourself. It means the challenge needs to be intentional.
Cardio is still valuable — especially for heart health — but on its own, it doesn’t preserve muscle, protect joints, or support bone density. That’s often why people feel “fit but fragile” as they get older.
Strength training fills that gap.
“I’m Not a Lifter” — Until They Are
Something I sometimes hear from clients over 40 is, “I’m not a barbell person.”
They’ll gravitate toward dumbbells and want to avoid barbells entirely. And at first, that’s completely fine. We always meet people where they’re at.
But then something interesting happens.
They deadlift and realize it’s not nearly as intimidating as they expected.
They back squat and discover their legs are stronger than they thought.
And before long, they’re doing snatches and push jerks — movements they never imagined themselves doing.
Not because anyone forced them to.
Because progress builds confidence.
Strength training has a way of quietly changing how people see themselves — not just as a person-who-exercises, but as capable, resilient humans.
Strength Supports the Life You Want Outside the Gym
Living in Vancouver, we’re surrounded by opportunities to move: hiking, skiing, swimming, biking, kayaking, pickleball, and more.
But enjoying those activities — really enjoying them — requires a base of strength and mobility. Not elite fitness. Just capacity.
I’m constantly inspired by the stories our members share about their lives outside the gym: active vacations, long days exploring new places, adventures with partners, friends, or kids.
They sometimes take those experiences for granted — forgetting that they're only made possible (and enjoyable) through consistent, thoughtful training.
Strength gives you options.
What Good Strength Training After 40 Actually Looks Like
This is where a lot of people get tripped up.
Good strength training after 40 isn’t about lifting heavy all the time or pushing to exhaustion. It’s about:
Progressing gradually
Prioritizing good mechanics
Moving through full ranges of motion
Balancing effort with recovery
It should feel productive, not punishing.
When people worry about injury, they’re not wrong to be cautious. The risk doesn’t come from strength training itself — it comes from poor technique, rushed progress, and lack of guidance.
When movements are scaled appropriately and coached well, strength training is not only safe — it’s protective.
How Much Strength Training Is Enough?
You don’t need to train every day to see results.
For most people over 40, two to four strength-focused sessions per week is plenty. Even one day a week can help move the needle. What matters more is consistency.
Strength Is a Long-Term Investment
Strength training after 40 isn’t about chasing youth or proving anything to anyone.
It’s about:
Moving well
Feeling capable
Supporting the activities you love
Trusting your body again
If this article challenged how you think about strength training, that’s a good thing.
The goal isn’t to do more.
It’s to do what works — now, and for the years ahead.
Curious what this kind of strength training could look like for you?
Our free No Sweat Intro is a relaxed, one-on-one conversation where we talk about your goals, your history, and what smart training after 40 might look like — no workout, no pressure.
