What Are the Benefits of Strength Training After Age 40?

Strength training after 40 can be a game-changer for maintaining an active and healthy lifestyle. As we age, our bodies naturally go through changes that affect strength, energy, cognition and overall well-being. Prioritizing strength training helps offset these changes by preserving muscle mass, boosting metabolism and preventing age-related health concerns.

It also strengthens bones, improves balance and supports emotional health. By committing to regular strength training, you're taking an important step toward a more vibrant, independent future.

How does maintaining muscle mass benefit overall health after 40?

Our bodies begin to lose muscle mass in a process called sarcopenia, which can start as early as our 30s. Sarcopenia refers to the gradual loss of muscle mass, strength and function that becomes more noticeable with age, especially after 40. This condition doesn’t just affect mobility; it can also compromise overall health and independence, raising the risk of falls and fractures.

This leads to declines in strength, balance and mobility. Without intervention, everyday tasks become more difficult, and the risk of injury increases.

Maintaining muscle mass is essential for staying active and capable in daily life. Muscle also plays a key role in metabolism. Even at rest, muscle burns more calories than fat. Without regular strength training, a decrease in muscle mass can slow metabolism, making weight management more difficult and increasing the risk of obesity, diabetes and heart disease.

What is sarcopenia, and how can you prevent it?

Common signs of sarcopenia include muscle atrophy, fatigue and difficulty performing daily tasks. Many people don’t recognize the effects until mobility and function have already declined, making early action essential.

Strength training is one of the best ways to combat sarcopenia. Experts recommend incorporating resistance training two to three times per week. Pair this with a protein-rich diet to support muscle repair and growth. Balance and flexibility exercises can further reduce fall risk and promote overall fitness.

Whether lifting weights, using resistance bands or performing bodyweight exercises, strength training stimulates muscle growth and improves overall fitness.

Maintaining muscle mass also helps preserve joint stability and posture. Stronger muscles reduce the strain on joints, which can decrease pain and stiffness associated with arthritis and other degenerative conditions. Muscle strength contributes to better posture, reducing back and neck discomfort and improving movement efficiency throughout the day.

It’s also important to support your training with proper recovery. This includes getting enough sleep, managing stress and staying hydrated. Recovery is where your body repairs and rebuilds, making it just as crucial as the workout itself. Adequate rest helps prevent overuse injuries and burnout, especially as the body ages.

Why focus on strength training after age 40?

Strength training becomes even more important after 40 due to hormonal changes, including reductions in testosterone and growth hormone, which affect muscle maintenance and recovery. Resistance training naturally boosts these hormones, supporting energy levels and muscle development.

It also benefits bone health. As bones become less dense and more brittle with age, strength training helps increase bone density and joint support, reducing the risk of injury.

Long term, strength training lowers the risk of chronic diseases such as heart disease, diabetes and some cancers. Mentally, it reduces anxiety, improves mood and boosts confidence. It also enhances balance and coordination, helping to prevent falls. Incorporating strength training into your routine is a lasting investment in your health and independence.

Do strengthening exercises help you lose weight?

Weight management often becomes more challenging with age, but strength training is a powerful tool. By preserving and building muscle, you keep your metabolism active and support a healthy weight.

Because sarcopenia slows metabolism, it can make weight gain more likely. Strength training offsets this by maintaining lean body mass.

For a well-rounded routine, pair strength training with aerobic exercises like walking, cycling or swimming. While strength training builds muscle and promotes long-term calorie burn, aerobic activities provide immediate cardiovascular benefits and support heart health.

Adding contrast helps. Your body needs to be challenged with different variations that train the same muscle groups. Sometimes you need to do combination exercises, and other times you should isolate a specific muscle. Mix low-repetition sets with isometric holds (30 to 50 seconds) and eccentric sets.

How can someone over 40 get started with a strength training routine?

Strength training after 40 doesn’t need to be overly complicated. Focus on functional, compound movements like squats, deadlifts, pushups and rows. These exercises work multiple muscle groups and improve coordination.

Andrew Huberman, PhD, recommends five sessions per week: three sessions focused on strength and muscle growth, and two sessions focused on endurance. Incorporate flexibility and balance-focused activities like yoga or stretching to protect joints and reduce injury risk.

Stay consistent by setting realistic goals, such as gradually increasing reps or weights. Workout partners or group classes can help you stay motivated. Tracking your progress maintains focus and celebrates milestones. Consistency matters more than occasional high-intensity sessions.

If you’re new to strength training, start slowly. Learning proper form is more important than lifting heavy weights. Consider working with a certified trainer who understands the unique needs of adults over 40. They can help you build a safe, effective program tailored to your goals and limitations.

Can I incorporate strength training into a busy schedule?

Absolutely! Strength training can be added to your daily routine in simple ways. Try bodyweight movements like lunges or squats during your morning routine, or use resistance bands while watching TV. Small actions throughout the day can lead to significant improvements in strength over time.

Physical activity also supports mental health by boosting mood and energy. Involve friends or family in your workouts or join a group focused on adults over 40. A support system can help you stay engaged and consistent.

By prioritizing strength training, you can build a healthier body, boost energy and create a strong foundation for aging well. With the right approach, staying fit after 40 is not only possible, it’s rewarding.

How can Ochsner Performance Training support strength training after age 40?

If you're considering starting or refining your strength training routine after age 40, Ochsner Performance Training offers expertly designed programs to help you achieve your goals safely and effectively. Our approach prioritizes long-term success, focusing on building strength, confidence and overall well-being.

Strength training after 40 requires a unique approach. Our coaches specialize in functional strength training for adults and provide individualized attention to help you progress at a pace that feels right for you. We guide you through age-appropriate progressions that boost your fitness while minimizing the risk of injury.

Every detail, from form adjustments to workout intensity, is tailored to support your goals.

Our sessions are built on a foundation of encouragement and education. We’ll teach you techniques that are effective and sustainable, so you can continue enjoying the benefits of strength training for years to come.

Functional strength training focuses on improving movements you use in daily life, like lifting, bending and reaching. By enhancing these fundamental actions, you’ll grow stronger and improve mobility, balance and endurance.

If you’re ready to learn more about our programs, contact our team and schedule your first session. Our dedicated coaches are here to support you in New Orleans and Baton Rouge.

New Orleans: Alex Romero, alexandre.romero@ochsner.org

Baton Rouge: Peyton Thomas, peyton.thomas@ochsner.org 

With Ochsner Performance Training, you’ll discover that strength training after 40 isn’t just possible, it’s transformative.