Strong at every age: strength training after 40
Strength training isn’t only for athletes. After 40 it becomes one of the kindest gifts you can give your bones, your muscles and your mood.
As we age we gradually lose some muscle mass, and after menopause many women see their bone density drop. The good news is that the body responds to strength training at every age, and getting started needs neither a gym nor heavy weights.
Why strength?
- It helps preserve muscle and bone strength.
- It improves balance and lowers the risk of falls.
- It makes everyday tasks easier: carrying shopping, climbing stairs, playing with grandchildren.
- Many women notice better sleep and a lighter mood.
How to begin
The World Health Organization recommends muscle-strengthening activity on two or more days a week for adults. Start with your own body weight: sit-to-stands from a chair, wall press-ups, hip bridges and calf raises.
Pick four or five moves and do each one 8 to 12 times, slowly, for two rounds. When it starts to feel easy, hold two water bottles or a pair of light dumbbells.
Listen to your body
Mild muscle soreness the next day is normal. Sharp pain in a joint is a signal to stop. Leave a rest day between strength sessions, and keep breathing rather than holding your breath as you move.
If you have osteoporosis, back pain or any health condition, ask your doctor or a physiotherapist which exercises suit you best. Ammouna’s Gentle Start programme is built for exactly this first step.