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Strength Training for Men Over 40: How to Get Started

May 28, 2024

If you're a man over 40 who isn't strength training, you're missing out on one of the most transformative health practices available. Many reasons might be holding you back, such as:

  Lack of knowledge
  Fear of injury
  Time constraints

But it’s never too late to start, and the benefits are immense.  No matter how much you've neglected your body and no matter your age, you are extremely resilient and can undue years, if not decades, of inactivity.

Here’s a straightforward guide to help you begin strength training safely and effectively:


Step 1: Identify Your Goals and Motivations

Before diving into a strength training regimen, understand why you want to start. Is it to build muscle, improve bone density, boost metabolism, enhance mental health, or all of the above?

Once you have your goals clear, the motivation becomes easier. Reflect on your personal reasons:

Example: You want to regain the energy and strength you had in your 30s to keep up with your kids or grandkids.


Step 2: Start with a Simple Routine

You don’t need a complex program to begin with. Start with basic exercises that target major muscle groups. Here’s a sample beginner’s routine:

 Dumbbell Rows

Perform 2-3 sets of 10-12 repetitions for each exercise, 2-3 times per week. Focus on form and control.

Step 3: Learn Proper Form

Learning the correct form is crucial to prevent injuries and get the most out of your workouts. Use resources like YouTube tutorials, fitness apps, or even hire a personal trainer for a few sessions.

Remember: Form over weight. It’s better to lift lighter weights correctly than heavier weights with poor form.

Interested in learning how to develop your own strength training program? Click on the link below and book a free 1:1 Strategy Call with me, Craig Spear. 
 Free 1:1 Strength Training Strategy Call

Step 4: Incorporate Progressive Overload

To continue making gains, you need to gradually increase the demands on your muscles. This can be done by: 

 Increasing the weight
 Adding more repetitions
 Reducing rest time between sets

The key is to challenge your muscles without overloading them too quickly.


Step 5: Make Time for Recovery

Recovery is just as important as the workout itself. Ensure you get adequate rest, nutrition, and sleep to allow your muscles to repair and grow.

Incorporate rest days into your routine and consider activities like stretching, yoga, or light walking to aid recovery.


Step 6: Find a Community or Partner

Having a support system can keep you accountable and motivated. Join a gym, find a workout buddy, or participate in online fitness communities.

Sharing your progress and challenges with others makes the journey more enjoyable and sustainable.


Step 7: Track Your Progress

Keep a workout journal or use a fitness app to track your exercises, weights, and reps. Monitoring your progress will help you stay motivated and make necessary adjustments to your routine.



Starting strength training after 40 can seem daunting, but with the right approach, it’s entirely achievable and incredibly rewarding.

  1.  Identify your goals
  2.  Start with simple exercises
  3.  Learn proper form
  4.  Gradually increase the challenge
  5.  Prioritize recovery
  6.  Find a support system
  7.  Track your progress

Embrace the journey and watch as you transform not only your body but your overall health and well-being.  

If you're interested in learning how to develop your own strength training program, click on the link below and book a free 1:1 Strategy Call with me, Craig Spear.  Free 1:1 Strength Training Strategy Call

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