Beginner strength training over 40 how to get started
So, you’re ready to start strength training but where do you actually begin?
If you’ve found yourself wondering what equipment you need, how many days you should train, or whether to start at home or in a gym, you’re not alone. I see this question all the time from women in their 40s and 50s who know they should start lifting but aren’t sure how to get going.
The good news? Getting started isn’t complicated. You just need to have a few key pieces in place.
In this article, I’ll walk you through the five essentials for starting strength training successfully so you can build muscle, get stronger, and feel amazing in your body again.
Why strength training matters more after 40
After age 30, we start losing muscle at a rate of 3–8% per decade. Muscle isn’t just about tone or appearance - it’s your insurance policy for long-term health, bone density, blood sugar regulation, and staying independent for decades to come.
Strength training helps you to:
Build and preserve lean muscle mass
Support healthy hormone balance and metabolism
Strengthen bones and joints
Improve energy, mood, and confidence
The five essentials to get started with strength training
Below are the five things you need to have in place to start strong and stay consistent.
1. Don’t mistake workouts with weights for strength training
The biggest mistake beginners make is thinking that all workouts with weights are strength training (I sure did!).
While lots of programs out there will imply that they get you stronger or even call themselves ‘strength training’, following random workouts online or bouncing between YouTube videos is not proper strength training.
I know those might feel like they’re effective since you’re sweating, feeling the burn and getting omg sore the next day, but those are not what you need to get results.
Real strength training is what you need.
2. Choose where you want to lift: home or gym
You can get strong anywhere so choose an environment that makes you feel comfortable and where you know you can be consistent.
At home: All you really need are some dumbbells and enough space to lay out a yoga mat.
In a gym: If you’re already a fitness center member, you might choose to start in the weight room. Gyms are nice because you’ll have access to more equipment – which means variety and that you can more easily find the right weights for you as you get stronger.
Pick whichever setting makes it easiest for you to show up regularly. The most effective training space is the one you’ll actually use.
3. Lift weights two to three days per week following a quality program
You don’t need to train everyday to get results. Two or three well-planned sessions per week are plenty to build muscle and strength.
The key is good programming. Each session needs to be programmed well so that you hit all the major muscle groups twice a week.
4. Apply progressive overload
This is the heart of strength training. To build muscle, you must gradually increase the challenge as you get stronger. You can do this by lifting a bit heavier, doing more reps, or improving your range of motion over time.
Without progressive overload, you’re just repeating the same workout forever. With it, you’ll keep getting stronger, seeing changes in body composition, and building a more capable, resilient body.
You can learn more about progressive overload in podcast episode #114
5. Train consistently and give it time
Strength, muscle and fitness are not built overnight, so once you’ve decided on your training location and frequency and gotten your hands on a good program, then you need to give it time. Trust the process.
Keep doing the same program for a minimum of 8-12 weeks. This will allow you to learn the exercises and apply progressive overload.
If your program is a good one, you’ll feel changes in as little as 10 weeks. The real transformation will take longer, though: 6-12 months.
How to take the next step
If you’re ready to start lifting but want some guidance, I have a couple of options for you:
Lift-IT! mini course: a simple, try-before-you-buy introduction to strength training with 10 days of workouts to get a feel for what strength training really is. '
Learn to Lift: my 10-week beginner program which has helped hundreds of women to get started lifting weights. Train 2, 3, or 4 days/week at home or gym.
Both give you the clear direction and the support you need to start building muscle and strength without guessing what to do next.
Final Thoughts
Starting strength training after 40 isn’t about being perfect. It’s about taking that first step and building from there. With the right plan, the right environment, and the right mindset, you can absolutely do this.
If you’ve been wondering how to start lifting weights as a woman over 40, this is your sign.
