Fitness Over 40
Strength Training Over 40: The Definitive Guide
This is your simple, joint-friendly roadmap for getting stronger in your 40s and beyond. No fluff—just what works and how to do it safely.
The 3 Rules
- Lift 2–4 days per week. Consistency beats intensity.
- Prioritize big moves. Squat/hinge, push, pull, carry.
- Progress slowly. Add a rep before weight; stop 1–2 reps shy of failure.
Your Weekly Plan (Example)
2-Day Plan
- Day A: Goblet squat, push-ups, 1-arm row, farmer carry
- Day B: Hip hinge (KB deadlift), incline press, lat-pulldown/band pull-apart, suitcase carry
3-Day Plan
- Day 1: Squat focus + upper pull
- Day 2: Hinge focus + upper push
- Day 3: Mix + carries + core
Sets, Reps, Rest
- Sets: 2–4 per exercise
- Reps: 5–12 (choose a weight you can control)
- Rest: 60–120 seconds
Progression (Simple)
When all prescribed reps feel solid for all sets with 1–2 reps “in reserve,” add a rep next time. Only after that, bump weight slightly.
Warm-Up That Actually Helps
- 5 minutes easy cardio
- 2 sets 10 reps: bodyweight squats, band pull-aparts, hip hinge drill
- 1–2 light “ramp up” sets for your first lift
Recovery & Joints
- Sleep: 7–8 hours if possible
- Protein: ~0.7 g per lb of goal bodyweight
- Walk on off days; light mobility after training
What to Do Next
Pick the 2- or 3-day plan, put it in your calendar, and run it for 4–6 weeks. Track weights and reps each session.
Want the 14-Day Strength Kickstart?
Drop your email on the Contact page and I’ll send you the simple two-week starter with exact exercises, sets, and reps.