Over 40 & Want to Feel Stronger?
Here’s What Actually Works
Feeling like your energy or strength isn’t what it used to be? You’re not alone — but here’s the good news: age doesn’t have to mean decline. In fact, it can mean power, resilience, and smarter progress — if you shift your focus.
If I were over 40 and wanted to feel stronger, here’s what I’d do (and what I recommend to clients every day):
1. Make Resistance Training Non-Negotiable
Muscle mass naturally declines with age — but you can absolutely build strength at any stage of life.
Forget endless cardio. Strength training helps you:
Preserve and build lean muscle
Boost your metabolism
Improve posture and bone density
Move with confidence
Start with 2–3 full-body sessions a week. Think squats, rows, push-ups, deadlifts — compound moves that train multiple muscles at once.
2. Prioritise Sleep Like It’s Part of Your Training
Sleep is when your body repairs itself. It’s not optional — it’s your edge.
Aim for 7–9 hours a night.
Set a wind-down routine (screens off, lights low, same bedtime).
Track how sleep affects your performance — it’s often the missing link.
3. Build Mobility Into Your Daily Routine
Mobility work keeps your joints healthy and helps prevent injury — which means you can train longer, harder, and feel better doing it.
It doesn’t have to be complicated:
5 minutes of dynamic movement before workouts
5 minutes of stretching or foam rolling in the evening
Focus on hips, shoulders, and spine — high-impact areas as we age
Over 40? This is the kind of work that keeps you in the game.
Final Thoughts
Getting stronger after 40 isn’t about doing more — it’s about doing it smarter.
Focus on lifting well, sleeping better, and moving consistently.
The goal isn’t to “bounce back” — it’s to build forward, with strength and intention.
Ready to feel your strongest at any age?
You’re not too old — you’re just getting started.
#StrongOver40 #LongevityFitness #StrengthTraining #MobilityMatters #MidlifeMuscle #FitAfter40