How to Start Strength Training Safely After 40
How to Start Strength Training Safely After 40
Strength training can transform your health, confidence, and independence in midlife — but many women hesitate to begin because they’re worried about injuries or not knowing where to start.
The good news? You can start safely, even if it’s been years since you last lifted a weight (or you’ve never lifted weights at all!)
In this guide, I’ll share the key tips I give women who are starting strength training after 40. These are drawn from my experience coaching women through my programs as well as my own personal journey.
1. Start Slow and Build Up Gradually
When you’re eager for results, it’s tempting to go “all in”: lifting every day, pushing hard, and hoping more effort equals faster progress. In midlife, this often backfires.
Starting with just 2–3 strength training sessions per week gives your muscles, joints, tendons, and grip strength time to adapt.
Note: One common issue is grip strength: it often grows more slowly than eg. your back muscles. If you’re having issues with that, I have some tips in episode #93 of my podcast – so check that out.
2. Follow a Balanced, Safe Program
Not all programs are created equal. Some overload the same muscles with similar exercises while neglecting others, which can lead to overuse injuries. A good program should:
Include no more than 6–7 exercises per session
Balance all major muscle groups
Avoid high-risk exercises like barbell back squats
Provide alternatives or modifications for common limitations
👉 One thing you won’t find in my programs? Barbell back squats. While popular online, they require advanced technique and carry higher injury risk. For that reason, they are not something I recommend for women starting out on their own.
3. Modify When You Need To
Every body is different. Arthritis, past injuries, or simply starting strength level can affect which movements you can actually do.
Instead of forcing yourself into an exercise that causes pain, modify it or swap it out. Ask the person who provided you with your program for guidance.
To modify you can adjust your range of motion. So start with a smaller range of motion and doing the exercise with just bodyweight or with a light resistance.
As your body begins to strengthen and get used to that motion, you can increase the range of motion (don’t add weight just yet). Once you’re doing full range of motion, you can start increasing the resistance/ adding weights.
Sometimes you just won’t be able to do a full-range of motion of a particular exercise because of an injury or arthritis. In these cases, you can often just do that exercise with a smaller range of motion and then load that progressively.
A good program will also provide you with alternative exercises (at least when asked). So, if you simply cannot do an exercise (even modified) then ask for the alternative.
The key is finding a version you can do safely, and then building from there.
4. Master Form Before Adding Weight
Good form comes first. Lifting heavier before you’ve learned proper technique is one of the fastest ways to end up hurt — and it also slows down your progress. Think of it this way: a child has to learn how to walk before they can run. It’s the same with strength training.
Here are three steps to learn and improve your form:
Watch the instructional videos carefully
Every solid program should include clear demo videos for each exercise. Don’t just watch once and move on — I recommend:
Watch before you try the exercise the first time
Watch again right after your first attempt (you’ll notice cues you missed)
Refresh your memory every now and then as you progress
Each time, you’ll pick up small details that help you lift better and more safely.
Take form videos of yourself
Seeing yourself on video is eye-opening and you’re likely to immediately catch things you could be doing better.
Prop your phone against a water bottle or use a Flip Stick to attach it to a mirror, wall, or piece of equipment. Then compare your video to the demo video. Ask yourself: are my knees, elbows, or shoulders moving the way they should? Am I cutting the range of motion short?
A simple 30-second clip can show you exactly what to adjust.
Have a coach check your form
If you want to reel really confident that what you’re doing is correct, send your form video in to a coach for checking.
By mastering your form first, you’ll reduce your risk of injury and build a foundation for lifting heavier with confidence.
💡 In my programs, I offer unlimited form checks — so you can send in as many videos as you need and get direct guidance to make sure you’re lifting correctly.
5. Expect Setbacks — But Don’t Quit
Strength training is something you’ll be doing for the rest of your life. And just like anything you do consistently, there will be times when you overdo it, tweak something, or need to pull back.
Sometimes the setback won’t even happen in the gym: it could be tripping on the stairs, twisting an ankle playing tennis, or simply waking up with an ache that needs time to settle down.
The key is this: don’t stop training altogether. There is always something you can do.
If your lower body is injured, train your upper body.
If one muscle group is sore or strained, choose alternative exercises that don’t aggravate it. A good physical therapist can help you find safe substitutions.
Keep in mind that muscle is a “use it or lose it” tissue. Maintaining and building muscle is critical for preventing frailty, supporting your metabolism, and protecting long-term health.
Consistency is what creates long-term results - not perfection.
Your training won’t always look the same, and that’s okay. Adjust when you need to but keep moving forward.
Final Thoughts
Starting strength training after 40 is one of the most powerful things you can do for yourself. It’s not about chasing perfection. It’s about building a lifelong habit that keeps you strong no matter what life throws at you.
Setbacks will happen, but they don’t need to derail you. Adapt, adjust, and keep going. Something is always better than nothing, and every session you do is an investment in your future.
If you’re ready to get started with a safe, beginner-friendly program that avoids risky exercises like barbell back squats and includes unlimited form checks, my Learn to Lift program was designed for women just like you.
