How Strength Training Supports Longevity – And Why It’s Non-Negotiable For Us All – Particularly After 40

 

In your 20s and 30s, it’s easy to take your body for granted. You bounce back quickly, recover faster, and often feel bulletproof. But as we reach our 40s and beyond, the game changes. Energy levels dip, aches linger longer, and muscle mass – if left unchecked – begins to decline.

Just how do we all feel now compared to when we were 21 after a big night out!

That’s where strength training steps in as a powerful, and often underrated, tool for health and longevity.

We recently explored this idea of foundational habits in “The Got-To-Haves Vs Got-To-Avoids”, where we broke down what really matters when it comes to long-term performance. Strength training is one of those non-negotiables – and in this post, we’ll show you why.

The Ageing Body and Muscle Loss

From around the age of 30, adults begin to lose muscle mass at a rate of 3-8% per decade – a process called sarcopenia. By the time we hit 60, that rate accelerates. But this isn’t just about aesthetics or strength. Loss of muscle contributes to reduced mobility, increased risk of falls, slower metabolism (which can lead to fat gain), and even chronic disease.

Strength training directly combats this. It preserves and builds lean muscle, improves joint integrity, and enhances balance and coordination. Simply put: it helps you move better, feel stronger, and stay independent as you age.

More Than Just Muscles: The Whole-Body Benefits

Strength training isn’t just about getting “jacked”. It offers a wide array of physiological and psychological benefits, especially for those of you over 40’s like Luke 🙂

• Bone Density: Weight-bearing exercises stimulate bone growth, which helps reduce the risk of osteoporosis. Particularly exercises which place load on the longitudinal length of the bone, like how you femur is loaded in a squat.
• Metabolic Health: Lifting weights improves insulin sensitivity and helps regulate blood sugar levels.
• Heart Health: Contrary to old myths, strength training supports cardiovascular health when programmed correctly. Especially when paired with conditioning work in the studio. This is something we always focus on in every semi-private training session.
• Mental Clarity & Mood: Regular training reduces symptoms of anxiety and depression, and can even help protect against cognitive decline.

Why After 40, It Becomes Non-Negotiable

You may have gotten away with skipping strength work in your earlier years, but after 40, the stakes are higher:

• Recovery Slows: Without proper training, it takes longer to bounce back from injury or illness.
• Hormonal Shifts: Testosterone and growth hormone levels begin to decline, making muscle maintenance harder. This is not just a factor for the males to consider. More and more focus is place on this for females too with relation to maintaining a healthy metabolism.
• Real Life Demands: Whether it’s playing with the kids, carrying groceries, or just maintaining an active lifestyle, strength becomes your everyday insurance policy.

Investing in your strength is investing in your independence, your vitality, and your future self.

We want you to feel healthy and strong enough to tackle anything life my offer you. Got a friend who invites you on a hike or out for a paddle board this weekend? We want you to be able to say yes without giving these things a second thought!

Not Just Any Program Will Do

Here’s the catch: not all training is created equal. After 40, you need a smarter approach. More isn’t better – better is better!

At Revolution Personal Training, we tailor programs specifically for busy professionals who want to perform well now and age well later. Our approach focuses on:

• Structured progression that avoids plateaus and keeps things challenging without being overwhelming
• Movement quality over quantity, ensuring exercises are performed safely and effectively
• Personalised coaching that accounts for individual goals, injuries, and training history

Whether you’re one on one with personal training, training semi-privately in our Live Well Program or in our Group Training classes our goal is to help you build a body that lasts.

Getting Started: What Strength Training Looks Like

If you haven’t lifted in a while – or ever – don’t worry. Strength training doesn’t mean maxing out on barbells or doing anything extreme. For most over-40 clients, a solid foundation includes:

• Compound movements like squats, lunges, pushes, and pulls
• Bodyweight and resistance training with dumbbells, kettlebells, or resistance bands
• 2-3 sessions per week as a minimum for best results, focusing on consistency and recovery

We often find that clients feel better within a few short weeks. More energy, fewer niggles, better sleep – and that’s just the beginning.

Longevity Isn’t Luck – It’s a Strategy

We all want to enjoy life to the fullest: travel, play with the kids, hike, run (or jog), and do the things we love. That doesn’t happen by chance. It happens through intentional habits.

Strength training is one of the most impactful habits you can adopt. It supports your health now and sets the stage for a more active future.

If you’ve been following our recent updates on Facebook and Instagram, you’ll see real stories of our members doing exactly this – lifting smarter, moving better, and enjoying the process together.

So if you’re ready to train smarter, feel stronger, and future-proof your body, we’re here to guide you every step of the way.

Want to experience the benefits for yourself? Reach out to us today and we’ll help you to discover how coaching, structure, and community can help you thrive – at any age.