Strength Training at 40+: Start Small, Feel Strong
Why Strength Training Matters
I’ve always exercised, but for years it was mostly cardio. After rheumatic fever left me with sore joints and unable to run, I realised being “fit” wasn’t the same as being strong.
Strength training changed everything...I could move better, hurt less, and finally started to feel like me again.
From our 30s, we lose around 3–8% of muscle each decade, and that loss speeds up around menopause. This age-related decline, known as sarcopenia, affects strength, balance, and independence.
Don't panic though...we have more control than you might think and the best bit is that resistance training...even lightly, can stop or reverse it. Think of every squat, push-up or band pull as a deposit in your future-health bank.
Real wins from real women:
- Kate started with wall push-ups. With daily effort and consistency, she’s now doing 10 band-assisted kneeling press-ups and still laughs about the day her camping chair collapsed because she was strong enough to pop back up (still holding her food!).
- Another client began training in her 40s to keep her son company… and ended up representing her country in powerlifting. Proof it’s never too late to start.
Strong muscles don’t just look good...they protect your joints, support your bones, and keep you moving well through perimenopause and beyond.
Busting the Myths
“You have to lift heavy.”
Heavy is relative. If you’re new, bodyweight is heavy. It’s about challenging your muscles where you are and progressing from there.
“I don’t have time.”
Start small. My sister eased her back pain doing just three simple exercises a day. Short, doable sessions beat perfect plans you never stick to.
“I’ll bulk up.”
You won’t. What you will notice is better body composition, higher energy, and more confidence. Building serious muscle takes years of specific training and nutrition, it doesn’t happen by accident.
How to Make It Work
This is where The No Crap Cake Method comes in.
- Make it fun. If you enjoy it, you’ll repeat it. That might mean strength training, a paddle with the family, or dancing in the kitchen... it all counts.
- No failure, only feedback. Skipped a workout? Ask why. Were you tired or overscheduled? Adjust & understand.
- Make choices, not reactions. If 40 minutes won’t happen, do 20. Something is always better than nothing and that choice keeps momentum alive.
Start Simple
Try one of these this week:
- Worktop push-ups while the kettle boils
- Sit-to-stands from a chair
- Banded or backpack rows
Repeat a few times and that’s it. You’re already getting stronger.
"Strength training isn’t about ticking boxes — it’s about how you want to live.
Picture yourself 10, 20, or 30 years from now: carrying all the shopping in one trip, running up hills, playing with grandkids, saying yes to adventures.
We can’t control everything about ageing, but we can change the way we age. Start small, stay consistent, and keep showing up and you’ll be amazed how strong you can feel, inside and out."