Strength Training for 40+: Why do it and How to Get Started
I’ve noticed that many people in their 40s, who want to stay healthy, often stick to walking, using the elliptical, or running. While those activities are great, they’re not enough for maintaining muscle strength, which becomes increasingly important as we age. If strength training feels intimidating, I get it, but it doesn’t have to be complicated. You can easily get started at home, without any fancy equipment.
Why Strength Training Matters
As we age, muscle mass naturally declines, and that can make everyday activities harder. Strength training helps combat this loss and provides a host of other benefits:
Preserve Muscle & Bone: Strength training helps slow the natural decline of muscle and bone density.
Prevent Injuries: It improves your balance and flexibility, which helps you avoid falls.
Boost Metabolism: Muscle burns more calories at rest than fat, helping with weight management.
Mental Health Boost: Strength training can help reduce symptoms of anxiety and depression, leaving you feeling stronger both physically and mentally.
No Gym, No Problem: 4 Tips to Get You Started
You don’t need a gym membership or a ton of equipment to start strength training. Here’s how you can do it right at home:
1) Start with Bodyweight Exercises
One of the best ways to ease into strength training is by using your own bodyweight. Exercises like squats, push-ups (you can modify them), planks, lunges, and glute bridges are excellent for building strength. If you're unsure how to do them, there are great resources on YouTube that show you proper form. Proper form is key to avoiding injury, so be sure to follow along with these tutorials.
2) Start Small, Keep Count, and Build Up
When starting out, it’s important to avoid overdoing it. Start with just a few reps or minutes a day. For example, try doing 10 push-ups or squats and gradually increase the number over time. Keep track of your progress—whether it’s counting reps or tracking the total time spent exercising—and see if you can improve each week. Once you’ve got the hang of it, you can start using apps or more sophisticated tracking methods, but the key at the start is to keep it simple.
3) Use Household Items as Weights
No dumbbells? No problem. You can use common household items, like water bottles, soup cans, or even a heavy book to add some resistance to your exercises. For example, hold a bottle while doing squats to make it a little more challenging. It’s a simple way to add variety without needing to buy equipment.
4) Make It Fun & Part of Your Routine
One way to stick with strength training is by pairing it with something you enjoy. You could listen to your favorite podcast or watch a show while you exercise. Another approach is to fit it into your daily routine. If you’re working from home, try doing a quick set of push-ups or squats during a break between meetings or before you relax in the evening. The idea is to make it easy and less of a chore, so it feels like a natural part of your day.
Treat It Like a Journey
Strength training doesn’t have to be a big, intimidating task. Start small, use what you have, and gradually build over time. The key is consistency and treating this with a growth mindset—each step is progress. Before you know it, you’ll be feeling stronger and more confident. Give it a try!
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