Muscles make the person

Why strength training is essential after 40

Have you noticed that climbing the stairs takes more effort than it used to, that your clothes fit differently even though your weight has barely changed, or that it takes you longer to recover after a busy week? There may be more going on than just a hectic schedule. From the age of 30, you gradually lose muscle mass, and you only really notice it if you do nothing about it.

The Health Council of the Netherlands recommends that adults do at least 150 minutes of moderate-intensity physical activity per week, spread throughout the week, and take part in muscle- and bone-strengthening activities, such as strength training, at least twice a week [1]. Yet in 2023, only 44% of Dutch adults met these guidelines [2].

There are endless opinions online about health, and especially strength training. As a doctor and researcher, I prefer to rely on research rather than the latest fitness fad. A search of the scientific literature turns up thousands of studies. I’ve selected a few that offer practical insights for people like you and me.

What is strength training?

Strength training involves contracting your muscles against resistance. This can be your own body weight, resistance bands, free weights or gym machines.

Why is strength training important?

If you don’t train regularly, you lose 3 to 8% of your muscle mass per decade from around the age of 30 [3]. Yet the number on the scales often stays the same: muscle is gradually replaced by fat. At the same time, your resting metabolism slows down, so you burn less energy at rest. This explains why many people gain weight without noticing, even though they haven’t changed what they eat.

Your muscle strength also decreases. Everyday activities such as climbing stairs, carrying groceries or washing the windows become harder over time. And the combination of less muscle and more fat is associated with a higher risk of chronic conditions such as type 2 diabetes and cardiovascular disease [4].

Extra support during menopause

For women, there’s another factor. Around menopause, oestrogen levels fall, with a direct effect on your bones. During late perimenopause and the first few years afterwards, bone density in the spine declines by around 1.5 to 2% per year [5]. Strength training is especially valuable at this stage: it places a load on your bones and muscles that helps keep them strong.

Reduced muscle strength, poorer balance and weaker bones all increase the risk of falls and fractures. This is no small risk: nearly one in three older adults who break a hip die within a year [6].

The good news is, there’s a lot you can do. And it’s never too late to start.

Train yourself to stay young

It makes sense that strength training builds muscle mass and strength. But the benefits go further. Age-related muscle loss can not only be slowed down, but even partly reversed. Strength training also helps older adults prevent falls and remain independent for longer [7].

In a large analysis of cohort studies, people who took part in muscle-strengthening activities had a 10 to 17% lower risk of death, cardiovascular disease, cancer and type 2 diabetes [8]. This shows an association, not proven cause and effect, but the findings are consistent.

Strength training also helps to [9]:

• a healthier heart
• stronger bones
• better mental health, with fewer symptoms of anxiety and depression
• improved brain function, including memory and concentration
• and better sleep

Something remarkable happens at the cellular level too. In a study of older adults with an average age of 68, the genetic profile of their muscle cells shifted significantly towards that of young adults after six months of strength training. This included genes related to mitochondria, the cell’s power plants [10]. In a sense, you can train yourself younger.

Twice a week: what's holding you back?

With all these benefits, you might think everyone would start lifting weights straight away. Yet most people don’t. The biggest barriers are lack of time and the perception that strength training is complicated [11].

Fortunately, it doesn’t have to be extreme or complicated. Training twice a week, with sessions of less than an hour, already delivers clear health benefits [4, 11]. In the large analysis of cohort studies, the greatest benefits were already seen with around 30 to 60 minutes of muscle-strengthening activity per week [8]. Effective and achievable, even with a busy schedule.

There are many ways to strength train. The most important thing is to choose something that suits you and do it safely. Many gyms offer guidance from a trainer, who can choose exercises to match your goals and teach you how to perform them correctly.

No gym? No problem

You can also get started at home, using your own body weight. Harvard Health describes four simple basic exercises you can do without equipment [12]. Follow this link to see (and do) the exercises.

The conclusion

Strength training has significant benefits for your health, both now and in the long term, and it’s never too late to start. You’ll often notice a difference quickly with just two short workouts a week. Even simple exercises at home can go a long way.

Whatever you choose, any movement is better than none. Start within your limits and build up gradually.

Do you have a medical condition or joint problems, or are you unsure whether strength training is safe for you? Talk to your GP or a physiotherapist first.

Would you like to know how to fit exercise and strength training into your life in a way that works for you?

Read more about Taking control of your lifestyle and Healthy ageing.

Or book a free introductory phone call.