Why Strength Training is the Secret to Thriving After 40

Why Strength Training is the Secret to Thriving After 40
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– Redha Zertal, Head Trainer, RZ Fitness

Strength Training After 40 is not just about building muscles—it’s about building a stronger, healthier version of yourself that’s ready to tackle life head-on.

As a busy dad juggling work, family commitments, and everything else, it can feel impossible to prioritize yourself. Add to that the changes your body goes through after 40, and it’s easy to feel stuck.

But here’s the good news: after 40, strength training becomes even more important to maintain muscle mass, boost energy, and stay active for those action-packed weekends with your kids.

This isn’t about spending hours in the gym or lifting heavy weights—it’s about smart, simple exercises that fit into your busy schedule and deliver big results.

Let’s explore why Strength Training After 40 is the secret to thriving and how you can make it work for your life.

Key Takeaways

  1. Reverse Muscle Loss
    Strength training combats age-related muscle decline, helping you stay active, strong, and independent.
  2. Boost Energy and Vitality
    Regular strength training increases stamina and reduces fatigue, making daily tasks easier and more enjoyable.
  3. Protect Your Bones and Joints
    Strengthening your body reduces the risk of osteoporosis and eases joint discomfort, supporting long-term mobility.
  4. Mental and Emotional Benefits
    Feel more confident, reduce stress, and improve your mood with consistent workouts that support your overall well-being.
  5. It’s Never Too Late to Start
    Whether you’re 40, 50, or beyond, strength training can transform your quality of life at any age.

Why is strength training important as we age?

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After 40, our bodies naturally start to lose muscle mass and strength, which can lead to feeling slower, weaker, and less energised.

But it doesn’t have to be this way. Strength training can help you reclaim your strength, boost your energy, and even keep up with your kids on those action-packed weekends.

Reassurance:

This isn’t about spending hours in the gym or lifting heavy weights.

 It’s about smart, simple exercises that fit into your busy schedule and deliver big results.

Let’s explore why strength training is the secret to thriving after 40—and how you can make it work for your life.

RZ Fitness Fit Over 40

Stay Fit Over 40:

Discover our proven 5-step process to help you enhance your health, increase muscle tone, and feel your best—no matter your age.

The Transformative Benefits of Strength Training After 40

Let’s face it: life after 40 looks different.

Between running to work, chasing after kids (or grandkids), and trying to find a moment of peace, your body can feel like it’s running on empty.

But strength training can change all of that.

Here’s why it matters – especially for busy dads like you.

Preserves Muscle Mass

By the time you hit 40, your body naturally starts to lose muscle mass – a process called sarcopenia.

Without strength training, this can lead to feeling weaker, less mobile, and more fatigued.

👉 Key Fact: Adults lose 3–5% of muscle mass per decade after 30 without intervention.

But here’s the great news: strength training helps you not only maintain but rebuild muscle, keeping you strong and ready for everything from lifting groceries to backyard football games.

Boosts Metabolism

Think your metabolism is slowing down?

You’re right – but strength training can give it a serious boost. By building muscle, you increase the number of calories your body burns at rest.

👉 Translation: More strength = more energy burned, even while you’re kicking back on the sofa.

For dads juggling a busy schedule, this is a game-changer for maintaining a healthy weight without having to overhaul your entire life.

Strengthens Bones

Weak bones aren’t just a concern for later in life – they start losing density in your 40s.

Strength training works wonders for building bone strength, reducing the risk of fractures and osteoporosis.

👉 Strong muscles = strong bones. It’s a win-win. This means fewer aches and pains and more confidence doing the things you love.

Improves Joint Health & Mobility

If your knees creak or your back feels stiff, you’re not alone.

Strength training not only strengthens muscles but also supports the joints they protect. With the right exercises, you can improve mobility, reduce joint pain, and move more freely.

👉 Whether it’s bending to pick up toys or stretching for that tennis serve, strength training keeps you limber.

Supports Mental Health

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Being a dad is rewarding, but let’s not sugarcoat it – it can be stressful.

Strength training helps lower stress, boosts mood, and builds self-confidence.

👉 Feeling stronger physically often leads to feeling stronger mentally.

Whether it’s the endorphins from a good workout or the sense of accomplishment from hitting a goal, strength training is your secret weapon for staying calm and focused.

Key Insight:

Strength training isn’t just about building muscles – it’s about building a better life.

From lifting your kids with ease to staying active for years to come, it’s a complete upgrade for your mind, body, and spirit.

Debunking Strength Training Myths

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Let’s address the elephant in the room: the myths about strength training that hold many dads back from getting started.

If you’ve ever thought, “I’m too old for this” or “It’s going to hurt my joints,” you’re not alone.

But here’s the truth—strength training is for everyone, and it’s more accessible than you think.

Myth #1: “I’m Too Old to Start”

Reality: It’s never too late to start strength training. In fact, the benefits can be even greater for men over 40 because it helps reverse years of muscle loss and improves your quality of life.

👉 Think of it this way: the best time to start was yesterday. The second-best time is today.

Strength training doesn’t just keep you active—it helps you move better, feel stronger, and maintain independence as you age.

Myth #2: “I’ll Get Bulky”

Reality: Bulky muscles don’t happen by accident. Achieving that look requires a very specific combination of heavy lifting, high-calorie diets, and years of training. For most dads, strength training results in lean, functional muscle that helps with everyday tasks.

👉 Translation: You’ll look fit and feel strong, not like a bodybuilder unless that’s your goal.

The focus is on building strength and endurance—not size—so you can thrive in your daily life.

Myth #3: “It’s Unsafe for My Joints”

Reality: When done with proper form and guidance, strength training is one of the safest ways to improve joint health. It strengthens the muscles surrounding your joints, reducing pain and enhancing mobility.

👉 If you’ve got creaky knees or a stiff back, strength training might be exactly what you need.

With the right exercises, you can protect and support your joints, keeping them healthy for years to come.

Key Insight:

Age is just a number—your body is capable of incredible change with the right approach.

Strength training isn’t about pushing past your limits; it’s about meeting yourself where you are and gradually building strength, confidence, and resilience.

Your Beginner-Friendly Guide to Strength Training

Starting strength training doesn’t require fancy equipment or a gym membership – it’s about simple, effective movements you can do anywhere.

These exercises are perfect for busy dads over 40 looking to build strength, improve mobility, and feel great without needing hours of free time.

Exercise #1: Bodyweight Squats (Optional Resistance)

Benefits: Builds lower body strength, improves mobility, and supports joint health. Adding resistance increases the intensity, helping to build strength and muscle more effectively.

How to Perform Bodyweight Squats Effectively:

  1. Set Your Stance: Stand with your feet shoulder-width apart, toes pointing slightly outward. Keep your arms by your sides or extended in front of you for balance.
  2. Engage Your Core: Tighten your core muscles to protect your lower back and maintain stability.
  3. Lower Your Hips: Imagine sitting back into a chair. Push your hips back as you bend your knees, lowering yourself until your thighs are parallel to the floor (or as low as is comfortable).
  4. Maintain Alignment: Keep your chest upright and ensure your knees stay aligned with your toes—don’t let them cave inward.
  5. Return to Standing: Push through your heels to return to a standing position, fully extending your hips at the top.
Adding Resistance:
  1. Dumbbell Squats: Hold a dumbbell or kettlebell at chest height (goblet squat position) for added resistance.
  2. Resistance Band Squats: Place a resistance band around your thighs, just above your knees, to engage your glutes and outer thighs more effectively.
  3. Backpack Squats: Fill a sturdy backpack with books or weights and wear it to increase the load while keeping your hands free.

👉 Pro Tip: Start with bodyweight squats to master your form. Once you feel confident, gradually add resistance to challenge your muscles and accelerate progress.

Exercise #2: Resistance Band Rows

Benefits: Strengthens the back, improves posture, and supports shoulder health.

How to Perform Resistance Band Rows Effectively:

  1. Secure the Band: Attach a resistance band to a sturdy anchor point at chest height (a doorknob or a post works well).
  2. Set Your Stance: Stand facing the anchor, feet shoulder-width apart, with a slight bend in your knees.
  3. Grip the Band: Hold the band handles with palms facing inward, keeping your arms extended forward.
  4. Engage Your Core: Tighten your core to stabilise your body. Avoid leaning back or arching your lower back.
  5. Pull the Band: Pull the handles toward your chest, squeezing your shoulder blades together as you do. Keep your elbows close to your body.
  6. Return Slowly: Slowly extend your arms back to the starting position, maintaining control of the band’s tension.

👉 Pro Tip: Keep your movements slow and controlled to maximise muscle engagement and avoid momentum.

Exercise #3: Push-Ups

Benefits: Builds upper body strength, particularly in the chest, shoulders, and arms, while also engaging the core.

How to Perform Push-Ups Effectively:

  1. Set Your Position: Start in a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
  2. Engage Your Core: Tighten your core to maintain a stable plank and prevent sagging or arching in your lower back.
  3. Lower Your Chest: Bend your elbows and slowly lower your chest toward the ground, keeping your elbows at a 45-degree angle to your body.
  4. Push Back Up: Press through your palms to straighten your arms and return to the starting position. Keep the movement controlled and smooth.

👉 Pro Tip: If a full push-up feels challenging, start with knee push-ups or incline push-ups (using a sturdy surface like a low bench) and progress over time.

Thriving After 40: Real-Life Success Stories

Story #1: Russ White

Russ, a dad in his 50s, found himself lacking energy and motivation, feeling weighed down by health concerns.

After trying and failing with other methods, he discovered RZ Fitness and embarked on a transformative journey.

Through Redha’s personalised approach, Russ:

  • Lost over a stone in weight.
  • Gained newfound confidence and energy.
  • Found a supportive community of like-minded individuals.

Key Takeaway: “Life is a much happier place, my health’s improving, and my fitness is really taking off—all thanks to Redha.”

Story #2: Matthew Drinkwater

Matthew struggled with consistency due to injuries and a lack of tailored advice.

With Redha’s expertise:

  • He tailored his workouts to avoid further injuries.
  • Dropped half a stone and lost 2 inches off his waist.
  • Regained his commitment and focus.

Key Takeaway: “Redha’s training is specific to my needs, and he’s kept me injury-free while helping me transform.”

Story #3: Craig Murphy

Craig found himself slipping into unhealthy habits after transitioning to remote work. Motivation dwindled, and he struggled to find a routine that worked.

With RZ Fitness:

  • He lost 10lbs and rebuilt his energy levels.
  • Found balance with strength and fitness training.
  • Discovered a supportive group of men who inspired him to stay consistent.

Key Takeaway: “I finally accepted I needed help, and Redha’s program has had a massive impact on my life.”

Key Insight: Every success starts with a first step. These stories prove that with the right support, thriving after 40 is not just possible—it’s transformative.

What will your story look like?

It’s Never Too Late to Start Thriving

Strength training after 40 isn’t about lifting heavy—it’s about lifting your life to new heights.

Whether it’s building strength, reducing pain, or boosting confidence, the benefits are undeniable.

Small, consistent efforts can create life-changing results, and it’s never too late to take that first step toward a healthier, more vibrant you.

Ready to Thrive? Start Your Fitness Journey Today

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You’re juggling work, family, and everything in between. Finding time for yourself might feel impossible, but as this guide shows, it doesn’t have to be.

Strength training isn’t about grueling hours in the gym—it’s about smart, effective exercises that fit into your life.

Whether you’re looking to build strength, ease joint pain, or regain energy, small steps can make a big difference.

Recap the Key Benefits:

  • Feel Stronger and More Energized: Build the strength and stamina to tackle life’s demands with ease.
  • Boost Your Confidence: Rediscover a version of yourself that’s strong, capable, and confident.
  • Improve Your Quality of Life: From reducing pain to enhancing mobility, strength training supports a healthier, happier you.

Imagine what you could achieve with expert guidance tailored to your needs. At RZ Fitness, we specialize in helping busy dads over 40 take control of their fitness and thrive.

Ready to take the next step?

Book a free trial session with RZ Fitness today, and let us show you how to build strength—even on your busiest days.

Personalised Programmes That Work for You

Cookie-cutter workouts? 

Not here. At RZ Fitness, every client gets a customised fitness programme designed specifically for their goals, fitness level, and lifestyle. 

Whether you’re looking to:

  • Lose weight,
  • Build muscle,
  • Recover from an injury,
  • Or feel fitter and healthier,

…your programme will adapt as you progress, keeping things challenging but achievable

We don’t believe in “one size fits all”—because you are not like everyone else.

Progress Tracking to Keep You on Course

What’s better than seeing yourself get stronger, fitter, and more confident? At RZ Fitness, we take progress seriously. 

Here’s how we keep you on track:

  • Regular assessments to measure your improvements (strength, endurance, body composition—you name it).
  • Adjustments to your programme to ensure you keep progressing and stay plateau-free.
  • Visible wins that keep you motivated—whether that’s fitting into an old pair of jeans, hitting a personal best on the squat rack, or just feeling more energised day-to-day.

You’ll realise just how far you’ve come when you see the results in black and white (and in the mirror).

A Supportive Community That Feels Like Home

Let’s be honest: walking into a gym can feel intimidating. 

But not here. At RZ Fitness, we’ve created a welcoming, judgement-free environment where everyone feels part of the family.

  • Our trainers are your biggest cheerleaders.
  • Your fellow clients are here to support and inspire you.
  • The vibe? Friendly, encouraging, and fun—because fitness should never feel like a chore.

You’ll leave every session feeling motivated, empowered, and maybe even smiling (we know, shocking!).

Don’t Just Take Our Word for It…

Here’s what one of our clients, Russ, had to say:

“So far I’ve lost a stone in weight and my body shape has changed. And this is just the start of my journey

– Russ W.

Russ is not alone. Our clients come to us for the results, but they stay for the experience—and the difference it makes to their lives.

The Bottom Line

When you invest in personal training at RZ Fitness, you’re not just paying for a workout—you’re paying for:

  • Expert coaching.
  • Personalised plans.
  • Visible progress.
  • And a community that genuinely cares about your success.

We’re here to help you feel fitter, stronger, and more confident—without the guesswork.

Ready to see what RZ Fitness can do for you? Book a free consultation today, and let’s start building the healthiest version of you.

Ready to Get Started?

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Ready to begin your strength training journey? Let RZ Fitness guide you every step of the way. 

Whether you’re brand new to exercise or returning after a long break, we’ll help you build a routine that works for your goals, schedule, and lifestyle.

👉 Book Your Free Trial Session Here

This free trial is your chance to:

  • Experience a personalised session tailored to your fitness level.
  • Learn proper techniques to build strength safely and effectively.
  • Discover the incredible benefits of strength training firsthand.

Don’t wait for the “perfect” time to start—today is the perfect time. Your future self will thank you for it!

Let’s Get Stronger Together

Imagine this: 6 months from now, you feel fitter, stronger, and more confident than ever. Or, you’re still thinking about starting. The choice is yours.

At RZ Fitness, we’ve made getting started more straightforward than ever. We’re offering a free trial session so you can experience our training, meet our coach, Redha, and see exactly what makes us Formby’s trusted fitness studio.

No pressure. No commitment. Just an opportunity to see how we can help you achieve your goals.

What to Expect from Your Free Trial Session

Here’s what you’ll get when you book your free trial at RZ Fitness:

  • A tailored 1-on-1 training session: Experience a workout designed for your fitness level and goals.
  • Meet Redha: Work directly with Redha who will listen to your needs and help you get the most out of your session.
  • Ask questions: Learn how we can help you build a plan for long-term success.
  • Feel the difference: Walk away energised, motivated, and confident about taking the next step.

Whether you’re a complete beginner or ready to take your fitness to the next level, this session is the perfect opportunity to learn about RZ Fitness.

Don’t wait to start feeling stronger, healthier, and more confident. 

Book your free trial session today and take the first step toward achieving your goals with RZ Fitness.

We’ll take it from there. All you need to do is show up—and we’ll help you every step of the way.

RZ Fitness Fit Over 40

Stay Fit Over 40:

Discover our proven 5-step process to help you enhance your health, increase muscle tone, and feel your best—no matter your age.

FAQ’s

FAQs About Strength Training After 40

It’s normal to have questions when trying to maintain motivation for working out, especially with a busy schedule.

Key Insight:
“Strength training after 40 is about working smarter, not harder—small, consistent efforts can lead to life-changing results.”

Here are some common queries and practical answers to help you stay on track:

How often should I strength train over 40?

Aim for 2–3 sessions per week to balance progress with recovery. This frequency helps prevent overtraining while maintaining consistency.

Can you build strength after 40?

Absolutely! Strength training can reverse muscle loss, improve metabolism, and enhance overall physical resilience. It’s never too late to get stronger.

Is it possible to transform your body in your 40s?

Yes! With a combination of consistent strength training, a balanced diet, and adequate recovery, you can achieve significant physical and mental transformation.

Is 30 minutes of strength training enough?

Yes, a 30-minute session is highly effective when focusing on compound movements like squats, push-ups, and rows that target multiple muscle groups.

Is 20 minutes of strength training enough?

Even 20 minutes can make a difference! Short workouts with high-quality effort can build strength and improve overall health.

Is weight lifting better than cardio after 40?

Both have their place, but strength training is key for preserving muscle, improving bone density, and boosting metabolism. Pair it with light cardio for heart health.

What exercises should not be done after 40?

Avoid exercises that:
1. Cause joint pain or discomfort.
2. Have a high risk of injury if performed incorrectly (e.g., heavy Olympic lifts without guidance). Focus on functional movements that improve strength, balance, and flexibility.

Can strength training help with weight loss after 40?

Yes! By building lean muscle, your body burns more calories at rest, helping you lose or maintain weight more effectively.

Is it harder to get in shape after 40?

It can take longer, but with consistency and proper guidance, progress is absolutely achievable. Your body may require more recovery time, but it’s fully capable of adapting and improving.

Have more questions?

We’re here to help! Whether you’re wondering about technique, equipment, or where to start, don’t hesitate to reach out.

Click Here to Book Your Free Trial

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