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  • Writer's pictureLorenzo Basso

Starting Weight Training After 40 Years Old: All You Need to Know

Updated: Aug 24, 2023

Starting weight training after 40 years old can be intimidating. However, resistance training offers a multitude of benefits at any age if done it the right way. Here's all you need to know about how to start your weight training journey.

middle age man weight training

  1. Make sure you are fit to exercise: Before you start a new exercise program, it is important to make sure it is safe for you. Consult a healthcare professional, especially if you have any health conditions such as high blood pressure, high cholesterol or heart problems.

  2. Start slow and gradually increase intensity: You might get away with strenuous exercise without a proper exercise plan when you are in your twenties. However, you will run a higher risk of injury as you get older if you don't progress your workout gradually. Start with light weights and high repetitions, and progressively increase the resistance over time.

  3. Focus on compound exercises: Compound exercises engage multiple muscle groups at the same time, making them ideal for maximizing efficiency and saving time. Exercises such as squats, deadlifts, bench presses, and rows should be the cornerstone of your weight training routine. They promote functional strength, improve coordination, and boost overall muscle development.

  4. Incorporate mobility training: As we age we lose flexibility. This is especially relevant if you spend a significant part of your day sitting at the desk. Dedicating some of your workout to mobility drills can help you maintain muscle flexibility and also improve the range of motion for exercises such as squat and bench press.

  5. Embrace a balanced diet: Weight training goes hand in hand with a balanced and nutritious diet. Ensure you're consuming enough protein to support muscle repair and growth. Incorporate a variety of fruits, vegetables, whole grains, and healthy fats into your meals to fuel your workouts and support overall health.

  6. Consider working with a trainer: If you're new to weight training or want personalized guidance, working with a certified personal trainer can be highly beneficial. They can design a program tailored to your specific goals, teach you proper technique, and provide valuable motivation and support along your fitness journey.


Regardless of age or fitness level, weight training offers a wide range of benefits, from improving muscle strength and bone health to preventing diseases. Remember, it's never too late to invest in your well-being and start building the body you desire.

Lorenzo Basso physiotherapist

Stride Fitness & Clinic

Telephone/WhatsApp +65 8882 4325

Address: 3 Shenton Way, #12-08 Shenton House, Singapore 068805

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