By: Rani Helvey-Byers, PT, DPT, OCS
The Truth About Midlife Strength: It’s About Health, Not Vanity
As we enter our 40s and 50s, our bodies begin to change — sometimes dramatically. Muscle mass decreases, metabolism slows, bone density decreases, and aches and pains become more noticeable. Hormonal shifts during perimenopause and menopause only accelerate these changes.
But here’s the good news: strength training is one of the most effective tools we have to fight back. It’s not just for athletes or people who want to “tone up.” For women in midlife, strength training is about maintaining independence, preventing injury, and preserving longevity and vitality for decades to come.
Why Strength Training Is Essential After 40
1. Fights Muscle Loss
After 30, women naturally lose about 3-8% of muscle mass per decade — and that loss speeds up after 40.1 This condition, known as sarcopenia, leads to weakness, decreased mobility, and even falls later in life. Strength training not only helps to preserve but actually rebuild muscle.
2. Boosts Metabolism & Supports Healthy Weight
Muscle is more metabolically active than fat. That means the more muscle you maintain, the more calories you burn even at rest. Strength training helps combat the slowdown in metabolism that often accompanies midlife, making it easier to manage body weight and maintain energy.
3. Strengthens Bones and Prevents Osteoporosis
High resistance weight training has been shown to stimulate bone growth and improve bone density, helping to reduce the risk and even reverse osteoporosis.2 This is especially crucial after menopause when the rate of bone loss accelerates.
4. Reduces Risk of Injury & Supports Joint Health
Strong muscles support your joints, improve posture, and enhance balance — all of which decrease the risk of falls and injuries. Strength training is also protective against common midlife complaints like back, hip, and shoulder pain.
5. Improves Longevity, Mood, and Confidence
Research consistently links strength training to better cognitive health, improved mood, and longer lifespan.3-5 It enhances your ability to enjoy everyday activities — whether it’s hiking, traveling, or simply keeping up with kids and grandkids.
How to Start Strength Training in Your 40s (Even If You’re New to It)
1. Be Consistent
Forget “go big or go home.” The real key is consistency. The American College of Sports Medicine guidelines note that two to three sessions per week of strength training is plenty to start seeing benefits.6
2. Prioritize Movement Patterns Over Muscle Groups
Think of training movements, not just muscles:
Squat
Hinge (deadlifts)
Push (push-ups, overhead presses)
Pull (rows, pull-downs)
Core Stability (planks, anti-rotation exercises)
These are the foundation of strength and mobility.
3. Focus on Form First
Build good habits by working with a trained professional to ensure your form is solid first. Bodyweight exercises are an excellent starting point. Then, gradually introduce resistance bands, dumbbells, or machines to build strength safely.
4. Work with a Professional
A physical therapist can help you develop a personalized plan and ensure proper technique to avoid injury — especially if you’re dealing with past injuries, joint pain, or are brand new to strength work. At Mend, we offer one-on-one personal training sessions with skilled Physical Therapists through our M-Powered program to help you safely and effectively meet your goals.
5. Respect Recovery
Recovery becomes more important with age. Build in rest days, prioritize sleep, and stay hydrated. Recovery is where the real strength gains happen.
Final Thoughts: Strength Is an Investment in Your Future
Strength training after 40 isn’t about looking a certain way — it’s about feeling strong, capable, and resilient as you move through life. It’s one of the most evidence-backed ways to preserve health, mobility, and quality of life for years to come.
Start small. Be consistent. Your future self will thank you.
Click Here to schedule your next appointment with the experts at MEND
References:
Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition & Metabolic Care, 7(4), 405-410. DOI: 10.1097/01.mco.0000134362.76653.b2
Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of Bone and Mineral Research. 2018;33(2):211-220. doi:10.1002/jbmr.3284
Best, J. R., & Liu-Ambrose, T. (2014). Exercise and the aging brain: Considerations for sex differences. Brain Plasticity, 1(1), 69-83.
Gordon, B. R., McDowell, C. P., Hallgren, M., Meyer, J. D., Lyons, M., & Herring, M. P. (2018). Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials. JAMA Psychiatry, 75(6), 566–576. https://doi.org/10.1001/jamapsychiatry.2018.0572
Saavedra, F. J., et al. (2023). Association of Muscle-Strengthening Exercise with Mortality in Adults: A Systematic Review and Meta-Analysis. British Journal of Sports Medicine, 57(7), 430–437. https://doi.org/10.1136/bjsports-2022-106113
American College of Sports Medicine. (2011). Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise, 43(7), 1334-1359.