Why your 40s are the time to start
Muscle and bone are “use it or lose it” tissues. From around your 30s, most people slowly lose muscle each decade, and around menopause, falling oestrogen speeds up bone loss too.
That sounds grim, but the flip side is good news: muscle and bone still respond to training at 40, 50, 60 and beyond. It is never too late to get stronger.
What strength training actually does
| Area | What regular strength training helps with |
|---|---|
| Muscle | Maintains and builds the muscle you would otherwise lose with age |
| Bones | Loading through your skeleton signals it to hold on to bone density |
| Balance | Stronger legs and hips make falls less likely |
| Metabolism | More muscle helps with blood sugar control and body composition |
| Joints | Strong muscles support knees, hips and backs |
| Mood and sleep | Many women find regular training helps with energy, sleep and mood through perimenopause |
Bones and menopause: why load matters
Bones get stronger when they are challenged. Walking is great for your heart, but it is often not enough of a challenge on its own to protect bone density.
Research such as the LIFTMOR trial found that supervised, progressive resistance and impact training improved bone density in postmenopausal women with low bone mass. The key words are supervised and progressive: well-coached, gradually heavier, with good technique.
If you have osteoporosis or osteopenia, talk to your doctor and let your coach know. Exercise is still recommended, but the right starting point matters.
What a good week looks like
- 2 to 3 strength sessionsSquats, hinges (like deadlifts), lunges, presses, pulls and carries. Coached classes take the guesswork out.
- 1 low-impact sessionMat Pilates for core strength, mobility and control. It pairs well with heavier lifting.
- Daily movementWalks, gardening, stairs. The everyday stuff adds up.
- Protein at each mealMuscle needs building blocks. Spreading protein across the day helps, especially as you get older.
Getting started without getting hurt
- Learn the movements before you load them. Technique first, weight second.
- Increase slowly: a little more weight or a few more reps every week or two.
- Finish most sets feeling like you could do 2 or 3 more reps.
- Expect some muscle soreness in the first few weeks. Sharp or joint pain is a reason to stop and tell your coach.
- Tell your coach about old injuries, pelvic floor symptoms, blood pressure and any bone density results.