Ever noticed how life starts to feel a little heavier after 40? We're not just talking about the to-do list—our bodies begin to lose muscle, our bones get a little more brittle, and things we used to do without thinking start to take more effort.
That’s where strength training comes in. And if you’re over 40, it might just be one of the best decisions you can make for your health and longevity.
What the science says:
It helps you live longer
A 2022 study published in the British Journal of Sports Medicine found that adults over 40 who did just 30 to 60 minutes of strength training per week had a 10–20% lower risk of dying from any cause. Add some cardio to the mix, and that number jumps to 40–47%. That’s serious return for a small investment.
It fights age-related muscle loss
From our 40s onward, we lose up to 10 lb of muscle each decade—a process known as sarcopenia. This leads to reduced strength, slower movement, and higher risk of falls or injuries. Resistance training helps reverse this, improving strength, balance and coordination within just a few months.
It strengthens your bones
Weight-bearing exercises stimulate bone growth and help prevent osteoporosis, which becomes more common as we age—especially in women post-menopause.
It boosts your metabolism
Muscle tissue burns more energy at rest than fat, so keeping your muscle mass helps your metabolism stay active. That means strength training supports healthy weight, energy levels, and blood sugar control.
It’s good for your brain, too
Regular strength training has been linked to better cognitive function, memory, and mood. It’s not just about muscles—it’s about staying sharp and steady in every part of life.
At Vision Gladesville, we believe strength training is one of the best things you can do for your body and your future—especially after 40. It’s never too late to start, and you don’t have to do it alone. If you’re not sure where to begin, we’re here to help you build strength in a way that’s safe, simple and made just for you.
Here are the key research studies this article is based on:
- Momma H, et al. “Leisure-time resistance training and the risk of all-cause, cardiovascular and cancer mortality: a prospective cohort study.” British Journal of Sports Medicine, 2022. Read it here
- Harvard Health – Weight lifting may boost longevity
- Frontiers in Sports and Active Living – Muscle Mass & Aging
- Economic Times – Strength Training for Healthy Longevity
