If you’re over 40, strength (a.k.a. resistance) training is one of the most powerful “health span” investments you can make. It preserves muscle, strengthens bones, improves metabolic and heart health, reduces fall risk, and supports confidence and independence. And no—you don’t have to “lift heavy” on day one to get real benefits.

Below explains why you should consider strength training, especially if you are over 40.

Why strength training matters more after 40

Muscle loss accelerates with age. From our 30s onward, we naturally lose muscle mass and strength (sarcopenia), with the decline picking up after 60. Estimates suggest ~3–8% muscle loss per decade starting around 30. Strength training is the most effective countermeasure.

Bone needs load to stay strong. Progressive resistance training helps maintain or improve bone mineral density in older adults and postmenopausal women—key for reducing osteoporosis risk.

Metabolic & heart health improve. Resistance training meaningfully lowers blood pressure and improves glycaemic control (HbA1c) in people with type 2 diabetes—benefits seen even in later life.

You may live longer. Regular resistance training is associated with lower all-cause, cardiovascular, and cancer mortality.

Function lasts longer. In older adults, a year of structured resistance training preserved leg strength for years after the program ended—evidence that strength built now pays dividends later.

WHO: Adults Should Do Strength Training Exercises For Optimal Health Outcomes

According to a World Health Organization (WHO) guideline in 2020, it proposes that some form of physical activity is still better than none, though more physical activity is better for optimal health outcomes and provided a new recommendation on reducing sedentary behaviours.

“There is moderate-certainty evidence of a curvilinear dose-response association between physical activity volume and some health outcomes, such as all-cause and cardiovascular disease (CVD) mortality, and incident cancer and diabetes. Health benefits occur with levels of physical activity below the recommendations, supporting the statement that some physical activity is better than none.”

Strapped for time? Good news: movement in any setting—work, home, leisure, or on the go—counts toward your weekly target. Start moving more today!