Strength training after 40: why it matters and how to start

Why it matters at this age

The Office on Women's Health (US) says the muscle you build gives you the strength for daily tasks, like climbing stairs or carrying groceries. It also lists preventing muscle and bone loss among the benefits of staying active. The CDC (US) says muscle-strengthening helps you keep doing your day-to-day activities. [3] [5] [2]

The Office on Women's Health (US) says many women skip strength training because they fear becoming too muscular. It says that is very unlikely. It calls strength training or weightlifting very healthy for most women. [3]

The Office on Women's Health (US) also says balance exercises matter for all women, and most for older women, who face a higher risk of falls. It adds that balance and muscle-strengthening activities help lower the chance of a fall that causes injury. [5]

How often

The CDC (US) says adults should do muscle-strengthening activity on a minimum of 2 days every week. This comes in addition to aerobic activity, which raises your heart rate. For older adults, the CDC (US) gives the same goal of at least 2 days, plus activities to improve balance. [1] [4] [2]

The Office on Women's Health (US) agrees on two or more days a week. It advises leaving one day between sessions. That avoids too much stress on your muscles and joints. [3]

How to start: beginner

The Office on Women's Health (US) says to start slowly if you have not been active before, or if it has been a while. The CDC (US) lists ways to do muscle-strengthening: lifting weights, working with resistance bands, or using your own body weight, as in push-ups or sit-ups. Digging in a garden and some yoga postures count too. [3] [4]

The CDC (US) explains that a repetition is one full movement, like lifting a weight once. It suggests 8 to 12 repetitions of an activity, which counts as one set. It says to try at least one set. [4]

How to start: intermediate

For more benefit, the CDC (US) says to do two or three sets of muscle-strengthening activities instead of one. It says your activities should work all the major muscle groups: legs, hips, back, chest, abdomen, shoulders, and arms. [4]

The Office on Women's Health (US) says a strength session should mix different exercises so that every major muscle group gets worked. It names weight machines, free weights and exercise bands as options. [3]

Safety

The Office on Women's Health (US) advises one day of rest between sessions. The reason it gives is that your muscles and joints can get too stressed. It also advises starting slowly after a long time of inactivity. [3]

The CDC (US) says that if you have trouble meeting its activity recommendations, you should be as active as your abilities and conditions allow. [2]