Why strength matters more after 40
The British Heart Foundation points out that muscles weaken with age, so strength training becomes more important as we get older. Keeping your strength helps with:
Everyday life: carrying shopping, climbing stairs, lifting children or grandchildren and getting up from the floor.
Your heart: stronger muscles make everyday movement less demanding on your heart.
Your bones: the NHS recommends regular exercise to keep bones as strong as possible.
Staying independent: strength and balance help you stay active and steady on your feet in later life.
Many people focus on walking, running or cycling and forget about strength. Both count, and the NHS guidelines include both.
What counts as strength training?
Strength training is any activity that makes your muscles work harder than usual. The NHS lists examples such as:
lifting weights
working with resistance bands
bodyweight exercises such as press-ups and squats
yoga and Pilates
heavy gardening, such as digging
carrying heavy shopping bags
How much do you need?
The NHS recommends strengthening activities that work all the major muscle groups (legs, hips, back, tummy, chest, shoulders and arms) on at least two days a week.
The British Heart Foundation suggests two to three strength sessions a week, with a rest day in between, doing two to three sets of 10 to 12 repetitions of each exercise. A good weight is one where the last couple of repetitions feel hard but you can still keep good form.
A simple routine to start at home
Do this twice a week. Start with one set of each exercise, and build up to two or three sets over a few weeks. Rest for about a minute between sets.
Sit to stand: stand up from a chair and sit back down slowly, without using your hands. 10 to 12 times.
Wall press-up: hands on a wall at shoulder height, lower your chest towards the wall and push back. 10 to 12 times.
Step-ups: step up onto the bottom stair and back down, holding the banister if you need to. 10 on each leg.
Bent-over row: lean forward with a straight back, one hand on a table, and pull a full water bottle or light weight up to your side. 10 to 12 on each arm.
Glute bridge: lie on your back with knees bent, squeeze your bottom and lift your hips, then lower slowly. 10 to 12 times.
Farmer's carry: carry two full shopping bags or water bottles for 20 to 30 seconds, standing tall.
When an exercise feels easy, make it harder: add a few repetitions, slow the movement down, or use something heavier.
Craig's tip: "Most people I train over 40 are surprised how quickly they get stronger. Put two 20-minute sessions in your diary like a meeting, start lighter than you think you need to, and add a little each week."
Five tips for training safely
Warm up first. Five minutes of marching on the spot or a brisk walk gets your muscles ready.
Don't hold your breath. Breathe out as you lift. If you can't talk normally while lifting, the weight is probably too heavy.
Build up gradually. Small increases each week are safer and more sustainable than big jumps.
Know normal from not normal. Mild muscle soreness for a day or two is normal. Sharp pain, or pain in a joint, means stop and get advice.
Be consistent. Two sessions every week will do more for you than an intense burst followed by a month off.
When to check with a doctor first
The NHS advises speaking to your GP before starting if you've been inactive for a while or have a medical condition. This is especially important if you have a heart condition, high blood pressure, joint problems, or you've recently had surgery. If you ever get chest pain, feel faint or very short of breath while exercising, stop and get medical advice.
Strength training with Clove Health in Cambridge
Craig O'Connor, our personal trainer and co-founder, works alongside our doctors at our clinic beside Cambridge station. That means if you have a health condition or haven't exercised for a long time, your plan can be built around your health as well as your goals.
If you'd like to know your numbers before you start, our heart health checks and private blood tests give you a clear baseline. Our doctor-led weight management programme also brings a doctor, a health coach and a personal trainer together.
Get in touch to ask about training with Craig
Frequently asked questions
Is it too late to start strength training at 50, 60 or 70? No. The NHS recommends that adults aged 65 and over do activities that improve strength, balance and flexibility on at least two days a week. It's never too late to start, as long as you build up gradually.
Will lifting weights make me bulky? Very unlikely. Building large muscles takes years of specific training and eating. For most people, strength training simply makes everyday life easier.
Should I do cardio or strength training? Both. The NHS recommends at least 150 minutes of moderate activity a week, such as brisk walking, plus strength exercises on at least two days.
Do I need to join a gym? No. You can make good progress at home with your body weight, a resistance band and household items.
Sources
British Heart Foundation: Best exercises for heart health
NHS: Osteoporosis
This article is for general information and isn't a substitute for advice from a professional who knows your health history.