Strength Training After 40: Why It’s Never Too Late
Contrary to popular belief, starting a weight training routine in your 40s, 50s, or even 70s isn’t just safe—it might be one of the most powerful decisions you can make for your health.
A now-famous Australian study proved just that. Researchers introduced resistance training to adults in their 70s. The results? Not only did participants significantly improve their strength and mobility, but many also continued training well beyond the study some even joined competitive powerlifting teams. These athletes went on to dominate their international age division.
The takeaway: It’s never too late to start getting stronger.
Lifting Isn’t Just About Muscle—It’s About Mental Health, Mobility, and Confidence
Strength training does more than change your body—it rewires your brain.
Many beginners, especially women, come into the gym feeling intimidated. They’ve been told for decades that weights are “not for them.” But something powerful happens within the first few months:
- Posture improves.
- Energy increases.
- Confidence builds.
- Mindset shifts from fear to capability.
Strength training enhances mental resilience. When someone realizes they can lift weights they never imagined, it often translates to confidence in other areas careers, relationships, or simply walking taller through life.
Why Women Are Reclaiming the Weight Room
For decades, gym culture catered to men. But thanks to social media, changing ideals, and fitness movements like CrossFit, more women are entering strength sports than ever.
What’s driving this?
- Social proof: Women see others who look like them getting strong, not bulky.
- Body positivity: Muscles are no longer something to hide—they’re something to celebrate.
- Performance over aesthetics: Many women are trading the scale for personal records.
Today, women make up nearly 45% of competitive powerlifters in some federations—a dramatic shift from under 20% just a few decades ago.
From Endurance to Iron: One Woman’s Journey to Strength
Many lifelong lifters didn’t start in the weight room. Some came from endurance sports, like long-distance running, only to realize that lifting offered a new challenge and a new identity.
One woman, once a collegiate runner, was hesitant to lift weights. But after joining a makeshift home gym in a Michigan basement, she fell in love with the process. What began as a way to “get a butt and shoulders” quickly evolved into a decades-long pursuit of excellence, record-breaking performances, and coaching others into confident, strong individuals.
What kept her going?
- A supportive partner who believed in her.
- A gym culture that welcomed, not judged.
- The discovery that strength training wasn’t just physical—it was emotional.
How to Start Strength Training At Any Age
You don’t need to become a powerlifter to benefit from strength training. Here’s how to begin safely and confidently:
- Focus on Form First
Start with bodyweight movements or light dumbbells. Prioritize technique over weight. A good coach can help you establish strong foundational patterns in the squat, hinge, push, and pull movements. - Find a Welcoming Environment
Whether it’s a local gym, a women’s lifting group, or a supportive online coach, community makes a huge difference. Most experienced lifters are eager to help newcomers—they’ve been there, too. - Progress Gradually
Start with 2–3 full-body sessions per week. Focus on compound movements like:
- Squats (or chair stands)
- Deadlifts (with light dumbbells or kettlebells)
- Pushups (even elevated or modified)
- Rows or resistance band pulls
- Fuel and Recover
Don’t underestimate the importance of nutrition, hydration, sleep, and mobility work. These support your lifting progress and reduce injury risk.
Muscle Is Medicine Especially After 40
Strength training becomes even more essential as we age. Why?
- Bone density: Lifting weights increases bone mass, reducing osteoporosis risk.
- Joint support: Muscles protect and stabilize joints.
- Insulin sensitivity: Resistance training improves blood sugar control.
- Brain health: Creatine and other supplements can enhance memory and cognition.
- Hormonal balance: Especially in women, lifting supports healthy estrogen, testosterone, and growth hormone levels.
And yes, even postmenopausal women can gain muscle and strength.
Don’t Let the Scale Fool You—Focus on Strength
Many women resist lifting due to fear of “bulking up.” But the truth is, gaining visible muscle takes time and deliberate effort. What you will gain quickly:
- Shape and definition
- Better posture
- Improved mood
- More energy
- Greater physical independence
Even if the scale goes up, it’s often due to healthy lean mass not fat. And muscle is metabolically active tissue, meaning it helps you burn more calories at rest.
Nutrition and Supplements to Support Your Lifting Journey
Smart supplementation can enhance recovery and overall health. Some of the most research-backed options include:
- Creatine Monohydrate: Supports brain health, muscle power, and performance. Especially beneficial for women over 40.
- Magnesium: Aids sleep, muscle relaxation, and hormone regulation.
- Fish Oil (Omega-3s): Reduces inflammation and supports joint health.
- Collagen + Vitamin C: Supports tendons, skin, and connective tissue.
- Vitamin D & Calcium: Essential for bone health, especially in perimenopause and beyond.
Processed foods, dyes, and additives can also create silent inflammation. Reducing ultra-processed foods and focusing on high-quality proteins and colorful veggies can make a big difference in energy, performance, and mood.
Strength Is a Family Value and a Lifelong Gift
Some lifters pass strength down to their children. Others build lifting clubs at their schools, teaching young men and women not just how to squat but how to believe in themselves.
When teens, adults, or even seniors start lifting and realize their bodies are capable of more than they imagined, it creates a ripple effect: better mental health, stronger communities, and lifelong physical independence.
In the words of one seasoned lifter and coach:
“You don’t have to lift to compete. But you should lift to live well.”
Ready to Start Lifting? Get the Right Lab Work First
Before beginning any serious fitness routine especially one that includes resistance training—it’s smart to know where your health stands. At 1st Optimal, we provide comprehensive blood testing that goes beyond the basics. Our labs can help you understand:
- Hormone balance (testosterone, estrogen, thyroid)
- Vitamin/mineral deficiencies
- Inflammation markers
- Metabolic health
- Liver and kidney function
With this data, you can train smarter, not harder—avoiding burnout, fatigue, and unnecessary setbacks.
Final Thoughts: You’re Stronger Than You Think
Whether you’re 17 or 70, it’s not too late to build a stronger body and a stronger mind. Strength training isn’t about looking a certain way. It’s about showing up for yourself. It’s about resilience, health, confidence, and community.
And it all starts with picking up that first dumbbell.
🎙 Enjoyed this conversation with Coach Jen Thompson?
🔗 Listen to the full episode on your favorite platform:
🎧 Spotify | Apple Podcasts | Amazon Music | Google Podcasts
Take the First Step Today
👉 Book your comprehensive blood testing with 1st Optimal
Know your body. Train with confidence. Optimize you.
