Turning 40 is a big milestone, not just physically, but mentally too. For many women, there is a noticeable shift at this stage of life, I definitely felt it when I turned 40 five years ago now. Your priorities and mindset begin to change, and you start focusing more on your health, confidence, and long-term wellbeing. At the same time, your body is changing too. The fitness routines that worked in your 20s or 30s may no longer bring the same results due to hormonal changes, slower recovery, increased stress, reduced muscle mass, shifts in metabolism and lack of time.
For many women, especially after having children, and after years of putting everyone else first may have left little time to prioritise their own health and strength. Bone density naturally begins to decline with age, especially during perimenopause and menopause, making it even more important to strength train.
That is exactly why your 40s can be the perfect time to start strength training. It helps rebuild muscle, support bone health, boost metabolism, improve posture, increase energy, and restore confidence. It’s one of the most powerful tools women over 40 can use to feel stronger, healthier, more capable, and more energised.
Muscle mass loss
From around the age of 30, we naturally begin to lose muscle mass if we don’t actively work to maintain it. This accelerates after 40, particularly during perimenopause, when hormonal changes can affect energy levels, recovery, body composition, and overall strength.
A loss of muscle can mean:
- A slower metabolism
- Reduced strength
- More aches and pains
- Lower energy levels
- Increased body fat gain
- Greater risk of injury
- Reduced confidence in mobility
Strength training is one of the most effective ways to preserve and build lean muscle, helping to keep your body and mind strong, capable, and resilient for everyday life. It can also be incredibly beneficial during perimenopause, helping to support hormonal health by improving insulin sensitivity, reducing stress, enhancing mood, promoting better sleep, and helping to manage fatigue, weight gain, anxiety and low motivation.
Changes in oestrogen and progesterone levels can also impact sleep, overall resilience, and how efficiently the body uses energy. This makes it harder for us to keep a good balance with work, family, friends and life commitments.
It’s like what it once felt easy, is now a huge task. And this makes us question ourselves, our ability, capabilities, even our knowledge!
It boosts metabolism
Many women notice that losing weight becomes harder after 40, even when eating well and staying active. But should losing weight be our goal? This will bring another debate that I may tackle in a different blog post. Now what’s important to consider is that hormonal changes, stress, sleep disruption, and muscle loss all play a role.
Strength training helps with:
- Increasing lean muscle mass
- Burning calories during and after workouts which is a bonus
- Improving insulin sensitivity: hola carbs
Strength training is a fantastic long-term solution for building strength, supporting metabolism, and improving overall health.
It protects your bones
Women become more at risk of osteoporosis and reduced bone density as we age, especially after menopause.
Strength training puts healthy stress on the bones, encouraging them to stay strong.
Reduce stress and anxiety
There is something incredibly empowering about feeling physically strong. And it goes beyond the aesthetics.
Strength training can help you:
- Build self-confidence
- Reduce stress and anxiety
- Improve mood
- Feel more resilient mentally and physically
Many women come to training wanting to “lose weight,” but stay because they love how strong and capable it makes them feel. In fact, most women’s weight changes very little, however, they feel clothes fit differently, better, they feel generally fitter, able to run around after the children, feeling less fatigued and more capable. They also notice their posture has improved, with less aches and pain.
And although some of the physical results are the most noticeable, it’s the positive effect in their mental wellbeing that has the greatest impact.
Strength training can help regulate stress hormones, such as cortisol, improve sleep, increase energy, and create a greater sense of control. It’s also a ‘me time’, a time for oneself, where you can switch off and focus on you.
Functional strength training
Strength isn’t just about the gym. It’s about real life. I feel passionately that strength and mobility should be available on demand, not only during a workout, but in everyday movements. It’s about moving through life with ease and confidence. We want to be able to bend down to pick up the tenth Lego piece off the floor without hurting our backs, carry shopping or climb stairs comfortably, and keep up with life’s demands.
This is why to me being stronger means:
- Lifting heavy things confidently, with good form
- Moving without pain
- Feeling capable and confident
- Mind-body connection
- Understanding movement
“But I don’t want to get bulky”
This is one of the biggest myths around strength training.
Women do not naturally gain large amounts of muscle easily. Building a strong body takes consistency, lots of training, and good nutrition. For most women over 40, lifting weights creates a stronger and healthier body, not a bulky one.
There are many ways to strength train
Many people believe strength training can only be done at the gym or by lifting weights. And although both are fantastic ways to strength train there are many other ways to strength train. Each method offers very unique benefits. Below are some of my favourites.
Weights
Using dumbbells, kettlebells, or Ybells, weights are a great way to build strength, increase muscle tone, improve bone density, and boost overall fitness levels. Weights are highly effective because they can be progressively increased as you get stronger.
TRX
TRX is one of my favourite ways to strength train. Using the straps and your own bodyweight, it creates instability that as a result activates your core. It helps build strength, balance, coordination, and mobility while challenging the body in a functional and low impact way. I love it too because it’s portable, meaning I can take my training anywhere with me.
Resistance bands
I’m sure if I were to check all my bags I’m able to find a resistance band. So easy to take anywhere, they are great for home workouts, travel, rehabilitation, or as an add on to your training. They are not to be underestimated by their lightweight vans soft appearance you can create a phenomenal strength session just by using resistance bands.
Fitness Pilates
Fitness Pilates is a modern take on traditional Pilates combining controlled movement, strength, flexibility, and core work to improve posture, stability, balance, and body awareness. Unlike traditional Pilates, Fitness Pilates uses stronger bodyweight exercises, longer work phases, standing sequences, resistance equipment, and more dynamic movements to challenge the muscles.
Where to start
If you’re new to strength training, keep it simple:
- Aim to train 2 or 3 times per week
- Focus on full-body sessions
- Learn good form
- Progress slowly
- Keep it consistent
Ready to start?
At Train with Ene, I help women build strength, confidence, and sustainable results through personalised training and realistic training plans.
If you’re over 40 and ready to invest in yourself, get in touch, I’d love to help.