Strength Training

Why Strength Training Matters

Starting around age 30, we naturally lose about 3–8% of muscle mass per decade, a condition called sarcopenia. If we don’t actively work against this loss, it leads to a cascade of challenges: slower metabolism, weaker bones, reduced stability, increased risk of falls, lower energy, and a greater chance of injury. Muscle mass is more than just strength - it's a major driver of your metabolism, your bone health, your balance, and your confidence in daily life. It’s one of the most powerful tools we have for preserving health, vitality, and independence as we age. The good news? Strength training can slow, stop, or even reverse much of this loss. It's never too late to start - the body remains adaptable at every age.

Benefits of Strength Training After 40

• Builds and preserves lean muscle mass: More muscle not only makes you stronger, but also gives your body a firm, toned appearance.
• Boosts metabolism: Muscle tissue burns more calories than fat - even while you rest. Building muscle helps counteract age-related weight gain.
• Increases bone density and joint strength: Resistance training stimulates bone-building cells, helping to reduce the risk of osteoporosis and fractures.
• Improves posture, stability, and balance: Strong muscles support proper alignment and make movements safer and more efficient, reducing fall risk.
• Enhances mental clarity, mood, and emotional well-being: Exercise releases feel-good endorphins, sharpens focus, improves sleep, and even reduces symptoms of anxiety and depression.
• Supports long-term independence: Maintaining strength means you’ll have the energy and ability to continue doing the things you love - hiking, traveling, playing with grandkids, or simply carrying groceries with ease.

Important Tips for Getting Started

• Focus on form first: Good technique is more important than lifting heavy weights. Poor form leads to injuries and robs you of optimal results. Start slow, listen to your body, and when you are exercising with Faithful Workouts’ videos, you pay close attention to body alignment and the verbal cues given regarding form. Here is a video to show proper form for beginners and those working out in a chair, and here is one for medium and high-level intensities.
• Start with manageable weights: Use a weight/resistance that feels challenging by the last few reps, but doesn’t force you to sacrifice good form. You should feel your muscles working without straining or jerking.
• Progress gradually: As you get stronger, either increase your weight/resistance slightly, add more repetitions, or add another set - but only one change at a time. Gradual progression protects you and ensures lasting results.
• Train all major muscle groups: Muscle balance is key. Focus on both upper and lower body muscles - arms, shoulders, back, core, glutes, and legs - to prevent imbalances that can lead to injury.
• Engage your core in every exercise: Your core is your body's powerhouse. Keeping it strong supports better posture, stabilizes your spine, and protects your lower back.
• When setting goals, make them action-oriented goals, not result-focused goals: By this, I mean make goals based on the actions you will take, not the results you want. An action goal would be, “I will exercise at least 3 times a week. Each workout will be at least 20 minutes.” A result goal would be, “I will lose 1” in my thigh measurement.”
• Allow time for recovery: Muscles need rest to repair and grow stronger. Avoid training the same muscle group two days in a row. Recovery is not laziness - it’s where the magic happens!

Don’t Skip the Warm-Up and Stretching

Warm up first:
Before jumping into any workout, spend 3–5 minutes warming up your body. Gentle movements like marching in place, shoulder rolls, and arm swings gradually increase your heart rate and prepare your muscles and joints for exercise. This helps prevent injury and improves performance.

Stretch after your workout:
Cooling down with stretches improves flexibility, reduces muscle soreness, and allows your heart rate to return to normal gradually. Focus on the muscles you just worked—holding each stretch for 20–30 seconds. Stretching is also a great time to thank God for the ability to move and care for your body!

How Often Should You Strength Train?

2-3 times per week is ideal for most women over 40. Consistency over time is what brings the biggest changes, not lifting the heaviest weights or pushing through every day.

Final Encouragement

Strength training after 40 is one of the most powerful ways to reclaim your energy, protect your body, and thrive in this next chapter of life. It’s not about perfection or comparison - it’s about showing up for yourself with strength, patience, and purpose. You’re not just building a stronger body. You’re building a stronger life.

Ready to get started?

Faithful Workouts offers a wide variety of strength training videos and programs designed for all fitness levels - chair, low, medium, and high impact - so you can build strength safely, confidently, and joyfully. Click here to check them out.