Why Strength Training Matters More after 40

As we move through our 40s and beyond, staying active becomes less about “fitness goals” and more about health, energy, and aging well. One of the most powerful ways to support your body during this time? Strength training.

1. Why strength is the key to long-term health

After 40, we naturally lose muscle mass each year - a process called sarcopenia. Strength training helps slow this decline, keeping you mobile, independent, and able to do the things you love. Strong muscles support your joints, reduce injury risk, and help with everyday movements like climbing stairs or carrying groceries.

2. How resistance training supports your body

Strength training has a powerful ripple effect on several key areas of health:

• Supports hormones like testosterone and growth hormone

  These hormones naturally decline with age, especially after 40. Resistance training stimulates the release of growth hormone and can help maintain testosterone levels (in both men and women), which are important for muscle repair, bone health, energy, and even mood. Regular strength work can help keep these hormones at more youthful levels.

  
  

• Improves bone density and reduces fracture risk

  Bones, like muscles, respond to stress. When we lift weights, the body responds by strengthening the bones involved - particularly in the hips, spine, and wrists, which are common fracture sites as we age. This process, called mechanical loading, stimulates bone-forming cells called osteoblasts, helping prevent or slow osteopenia and osteoporosis.

  
  

• Boosts metabolism and helps with weight management

  Muscle tissue is more metabolically active than fat, meaning it burns more energy even at rest. As we age and naturally lose muscle, our metabolism slows. Strength training helps preserve or rebuild lean muscle mass, supporting a more robust metabolism, improved insulin sensitivity, and better energy regulation throughout the day.

Strength training also helps regulate blood sugar, supports brain function, and improves sleep - key areas that often change with age.

3. What getting started looks like

You don’t need to lift heavy or spend hours working out to feel the benefits. Just a few short, consistent sessions each week can make a noticeable difference in your strength, energy, and confidence. Whether you’re completely new to strength training or easing back into it after some time away, there are plenty of approachable, safe ways to begin.

The important thing is finding a style of movement that feels right for you - something that supports your health, fits into your life, and helps you keep doing the things you enjoy for years to come.

If you would like more information, or a personalised approach to movement and exercise come and see us at Align Functional Fitness in Richmond, Nelson