How to Start Strength Training age 40+ (Even If You’re a Total Beginner)

If you’re in your 40s, 50s, 60s or 70s and wondering if it’s too late to start strength training (and gain all the benefits to health and fat loss that it brings), I come bearing good news.

You can start strength training at any age, and your body (and mind) will thank you for it.

In this post, you’ll learn:

• Why strength training for women over 40 is so powerful
• How to get started safely — even if you’re brand new
• What types of exercises to focus on
• And how to build confidence, strength, and energy without spending hours in the gym

Without further ado, let’s get started.

Why Strength Training Is So Important After 40

As we get older, a few things start to change:

• We naturally lose muscle mass (a process called sarcopenia)
• Our metabolism slows down (largely due to muscle loss and reduced activity levels)
• We may gain weight more easily, especially around the middle as hormones shift in perimenopause
• Bone density decreases (especially during and after menopause)
• Our joints and posture need more training and support to stay supple, strong and pain-free

Strength training helps counteract all of that.

It boosts your metabolism, improves bone density, and supports fat loss.

It also helps with balance and mobility, and makes daily life easier. Whether that’s lifting shopping bags, climbing stairs, or picking things up off the floor without thinking twice.

On top of all that, strength training can have powerful effects on confidence, mood, and mental wellbeing. It’s not just about physical strength – it’s about feeling more in control of your body and health.

How to Start Strength Training in Midlife

You don’t need to be fit or confident to start. You just need a plan that’s realistic and designed for your stage of life. Here’s what that could look like.

Start with 2 short sessions per week

Two 20–30 minute sessions each week are more than enough to start seeing and feeling a difference. You don’t need to be drenched in sweat or sore for days. While it’s normal to feel sore after the first few workouts, after that, your body will adapt and it will feel a lot better. Small, consistent steps (not intense hardcore workouts that lead to pain and avoidance) will get you the best results over time.

You can do this at home with minimal equipment – even just your bodyweight to start. And you don’t need to join a gym, unless you want to. A lot of progress can be made in the comfort and convenience of your own home, and many of my clients have achieved great results with home workouts.

Focus on the basics

The best beginner strength training exercises are simple, functional, and easy to modify. They include:

• Squats (or sit-to-stand from a chair)
• Glute bridges
• Incline or wall push-ups
• Single arm dumbbell rows (kneeling on a bench or couch) or seated rows (on a machine at the gym or at home with resistance bands)
• Step ups or lunges (for balance and single leg strength)

These movements strengthen the muscles you use in everyday life and help improve posture, balance, and muscle and joint strength. They also reduce the risk of aches, pains and injuries caused by weakening muscles as we get older.

Keep it Challenging but Doable

Start with 8–15 reps of each movement and aim for 2–3 sets. You should feel like you’re working, but still able to breathe and keep good form.

As you get stronger, you can add resistance, increase reps, or use slower tempos to make the exercises more effective.

Modify for your body

There’s no “one size fits all” — especially in midlife. If something doesn’t feel right, adjust it.
Use a chair or wall for support, shorten your range of motion, or swap to a different variation.
It’s not about doing the hardest version — it’s about doing the right version for you.

Build the habit first

One of the biggest barriers for women starting strength training is believing they have to be “all in” or perfectly consistent. You don’t.

Start with what feels realistic for this week. Could you do 15 minutes today while dinner’s in the oven? Or one short session over the weekend?

Getting started is the hardest part. Once you do, it gets easier – and more enjoyable – with every session.

Mindset Tips for Sticking With It

• Progress is not just about the scale. Strength training helps with fat loss, but it also builds muscle, improves energy, lifts your mood, and boosts your confidence.
• It’s ok to be a beginner. Everyone starts somewhere. You don’t have to know all the moves or have fancy gear.
• Small wins add up. Did you move your body today? You’re winning. Did you lift a little heavier than last week, or do an extra repetition? That’s progress.

Strength is empowering, and so is showing up yourself, and doing whatever you can realistically do that day.

What You’ll Notice When you Start Strength Training

Within a few weeks:

• You’ll feel noticeably stronger
• You may feel a bit sore (that “good sore” feeling!) but it will improve within the first few weeks
• Your posture may improve
• Everyday movements will feel easier

After a few months:

• You’ll likely notice more tone and definition
• Your balance and stability will improve
• Strength and stamina will increase
• You may lose inches or feel clothes fitting differently, even if the scale doesn’t move

And maybe best of all — you’ll feel stronger, more confident, and more capable in every part of your life.

FAQs — Starting Strength Training at 40+

What equipment do I need?

You can start with your bodyweight and a pair of dumbbells or resistance bands. A mat and a chair are helpful too.

How do I know if I’m doing it right?

Form matters more than anything. Focus on slow, controlled movements. If you have a mirror you can use to check your posture for exercises like squats, that’s really helpful. Recording yourself doing any exercises you’re unsure of is also a great idea

Can strength training help with menopause symptoms?

Yes — it can help reduce hot flushes, improve sleep, support hormonal balance, and ease joint stiffness. It’s one of the best forms of exercise during this stage of life.

Will I bulk up?

No – women don’t have the hormonal profile to build large muscles, unless trying extremely hard to do so. You need to eat a lot of food, a lot of protein, and train hard for a long time. It wont happen by accident. What strength training will do is help you tone, tighten, and build lean muscle that supports fat loss and definition.

There’s more information and ideas in my podcast episode here:

Final Thoughts on Strength Training for Women age 40+

You don’t need to be younger, fitter, or stronger to get started.
You just need the willingness to give it a go, a few basic moves, and a plan that feels doable.

Every woman deserves to feel strong and confident — especially in midlife.
And that starts with taking the first step, no matter how small.

Want Support Getting Started?

I’ve created a free beginner strength training home workout within my Weight Loss For Life Guide.

Fill in your details below and I’ll send it to you:

And if you’d like personalised support and guidance on strength training, weight loss, nutrition and more, find out more about Online Coaching here:

Online Weight Loss Coaching with Hayley