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Strength Training for Adults in Their 40s: A Comprehensive Guide

Written By Jayme Pantekoek | Published September 29th 2023

WorkoutTips


Strength training is essential for adults in their 40s to maintain strength, bone density, and reduce the risk of injury. A combination of high-intensity and low-intensity exercises, customized workouts, and small group training are the most effective ways to get the most out of strength training.


Why is strength training important for adults in their 40s?

As we age, our bodies naturally start to lose muscle mass and bone density. This can lead to a number of health problems, including decreased strength, increased risk of injury, and osteoporosis. Strength training can help to reverse these effects and keep us healthy and active as we get older.


What are the benefits of strength training for adults in their 40s?

Strength training has many benefits for adults in their 40s, including:

  • Increased strength and muscle mass

  • Improved bone density

  • Reduced risk of injury

  • Improved balance and coordination

  • Increased energy levels

  • Improved mood and mental health

  • Reduced risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer

What type of strength training is best for adults in their 40s?

The best type of strength training for adults in their 40s is a combination of high-intensity and low-intensity exercises. High-intensity exercises are those that challenge your muscles and make you breathe hard. Low-intensity exercises are those that you can do for longer periods of time, such as walking or swimming.


What are some examples of high-intensity and low-intensity strength training exercises?

Here are some examples of high-intensity and low-intensity strength training exercises:

High-intensity:

  • Squats

  • Lunges

  • Push-ups

  • Pull-ups

  • Deadlifts

Low-intensity:

  • Walking

  • Swimming

  • Rowing

  • Biking

  • Yoga

How often should adults in their 40s strength train?

If strength is the number one goal, adults in their 40s should strength train 3-4 times per week. This will allow their muscles enough time to recover and grow.


If adults in their 40s are new to strength training or have not been doing any type of training before, they should start with 2-3 strength training sessions per week. This will give them time to learn proper form and build up their strength gradually.


Adults in their 40s who are already doing some type of regular exercise, such as cardio or yoga, may be able to strength train 4-5 times per week. However, it is important to listen to your body and take rest days when needed.


What are some tips for getting the most out of strength training?

Here are some tips for getting the most out of strength training:

  • Use a variety of exercises to work all of the major muscle groups.

  • Lift weights that are challenging but allow you to maintain good form.

  • Focus on compound exercises that work multiple muscle groups at the same time.

  • Gradually increase the weight and/or number of repetitions as you get stronger.

  • Warm up before each workout and cool down afterward.


Is customized strength training better than cookie-cutter workouts?

Yes, customized strength training is generally better than cookie-cutter workouts. This is because customized workouts can be tailored to your individual needs and goals. For example, if you have any injuries or limitations, your trainer can design a workout that avoids those areas. Our trainers are located in Minnetonka if you are looking for a resource.


Why is small group training the most effective way to strength train?

Small group training is the most effective way to strength train because it allows you to get personalized attention from your trainer and work with other people who are motivated to get in shape. Small group training also creates a sense of community and support. Groups are formed by friends coming together who have the same goals and want to encourage each other. Groups have been formed from Minnetonka, Hopkins, and Wayzata families.



Conclusion:

Strength training is an essential part of a healthy lifestyle for adults in their 40s. By following the tips above, you can get the most out of your strength training workouts and reap the many benefits that they have to offer.


Additional tips for adults in their 40s who are new to strength training:

  • Start slowly and gradually increase the intensity and duration of your workouts over time.

  • Focus on proper form to avoid injury.

  • Listen to your body and don't push yourself too hard.

  • Find a qualified trainer who can help you design a safe and effective workout program.

Call or text Jayme to see if our new program for adults, STRIDE, is a good fit for you! 612-839-8039 Located in Minnetonka, servicing Hopkins, Wayzata, Eden Prairie and Orono.






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