Why strength training is your best friend after 40
7 min read · Mila, certified nutrition coach
Let me start with the number that changed how I look at training: after the age of 30, muscle mass declines by roughly 3–8% per decade, and after 60 the loss speeds up. This is not a theory about old age — it begins in your thirties and continues quietly until one day the stairs feel harder.
Cardio is good for the heart, but it does not stop this process. The only thing that reverses it is resistance loading — strength training. Here is why and how.
What you lose with muscle
Muscle is not just strength. It is the body's largest consumer of glucose (which is why it protects your blood sugar), it maintains your resting energy expenditure and it keeps your joints stable. During the menopause transition, lean mass moves from a slight gain to a loss while fat accumulates twice as fast — that is what the SWAN study of 1,246 women shows. Without strength training this shift in composition is almost inevitable.
How much is enough
The WHO recommendation for all adults is clear: muscle-strengthening exercise on at least two days a week, in addition to 150–300 minutes of moderate activity. Two sessions of 30–40 minutes cover that. More is fine, but twice a week, every week, beats five times a week for two weeks.
Bones love load
The LIFTMOR trial matters for every woman over 40. Postmenopausal women with low bone mass trained for 8 months, twice a week for 30 minutes, with heavy basic lifts under supervision. The result: improved bone density of the spine and hip and better physical function, with a good safety record. The key, according to the authors: gradual introduction of loading, close supervision and correct technique.
The lesson for you is not “lift your maximum” but: bone gets stronger from a load you can feel, with correct technique. That is exactly why the programmes in My Better You – LIFE start from the basics and progress week by week.
Protein and training work together
A meta-analysis of 49 studies with 1,863 participants shows that adding protein to strength training increases the gains in strength and lean mass. The effect grows with intake up to about 1.6 g of protein per kilogram of body weight per day; above that no further benefit was found. Training without protein is half the job.
How to start if you have never trained
Start with body weight and bands: squat to a chair, push-ups against a wall or on your knees, band rows, glute bridges. Work in 2–3 sets of 8–12 repetitions so that the last two reps are hard but with clean technique. Every week add a little: a rep, a set or a stiffer band.
If you have an injury, surgery or pain in the lower back, neck, shoulders, knees or wrists, note it in your profile or in the daily note — the platform will replace the exercises that load that area.
What to do this week
- Two 30-minute strength sessions — book them like appointments.
- One basic exercise for each pattern: squat, press, row, bridge.
- Protein within 1–2 hours after training (25–30 g) and at every meal.
- Write down how many reps you do — progression is the proof.
Sources
- Muscle tissue changes with aging — Current Opinion in Clinical Nutrition & Metabolic Care, Volpi E., Nazemi R., Fujita S., 2004
- Changes in body composition and weight during the menopause transition (SWAN) — JCI Insight, Greendale G.A. et al., 2019
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour — British Journal of Sports Medicine, Bull F.C. et al. (WHO), 2020
- 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, Watson S.L. et al., 2018
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults — British Journal of Sports Medicine, Morton R.W. et al., 2018
This article is for information only and does not replace a consultation with a doctor. If you have a medical condition, are pregnant or take medication, discuss changes to your diet and training with a professional.