Unless you’ve been living under a rock, you will be aware that lifting weights is just as essential to our health as cardio training and eating well. It’s even more essential to lift weights over the age of 40 as we start to lose muscle at quite a rapid rate (1–2% a year!).
So we know resistance training is essential, but if you’re not a member of a gym, don’t have a PT, or have never even gone near weights in your life, where do you start?
It probably doesn’t help that when you scroll through Instagram or TikTok, you’ll see people lifting huge barbells or throwing around heavy kettlebells, which can feel really intimidating. You might think, “I could never do that.” But the truth is nobody starts there, and YES YOU CAN!
Understanding why you’re lifting weights is key. For women over 40, common goals include:
Maintaining muscle mass and strength.
Supporting bone density and joint health.
Boosting metabolism to help with healthy weight management.
Improving posture, balance, and everyday energy.
Knowing your reason keeps you motivated when training feels tough.
Before you touch a weight, practice fundamental movement patterns with just your bodyweight. These include:
Squat – strengthens legs and glutes.
Hip hinge (deadlift) – targets hamstrings, glutes, and back.
Push (push-ups or presses) – works chest, shoulders, and arms.
Pull (rows) – strengthens the upper back and biceps.
Core stability (plank, dead bug) – builds a strong, supportive midsection.
Mastering these ensures you’ll lift safely as you progress.
The beauty of strength training is you don’t need much equipment to get started. For beginners, especially at home:
Dumbbells – versatile and effective for almost every exercise.
Resistance bands – great for adding variety (but my least favourite TBH!)
Bodyweight – still incredibly effective, especially for core and legs.
2-3 pairs of dumbbells (2kg, 3kg, 4kg) is more than enough to begin.
As a beginner, aim for 2–3 full-body workouts per week. Focus on compound exercises that train multiple muscles at once. For example:
Squat (bodyweight or dumbbells) – 3 sets of 8–12 reps
Push-ups or Dumbbell Chest Press – 3 sets of 8–12 reps
Bent-Over Rows (dumbbells) – 3 sets of 8–12 reps
Glute Bridge or Hip Thrust – 3 sets of 10–15 reps
Overhead Shoulder Press (dumbbells) – 3 sets of 8–12 reps
Plank hold – 20–40 seconds, 2–3 rounds
This routine covers all major muscle groups and lays the foundation for long-term strength.
To keep building muscle and strength, your body needs gradual challenges. This does mean progressing on to heavier weights over time but, if you haven’t got access to heavier weights or injury prevents you lifting heavier, you can challenge yourself with the following:
Adding extra reps or sets.
Slowing down each movement for more control.
Shortening rest periods.
Small, consistent increases keep you progressing safely.
Skipping warm-up and cool-down is a common beginner mistake. Before each session, spend 5 minutes on light cardio (walking, cycling, skipping) and dynamic stretches. Afterward, stretch the muscles you’ve trained to aid recovery and reduce stiffness.
Muscle growth and repair happen between workouts, not during them. Especially for women over 40, rest and recovery are crucial. Aim for:
-At least 1 rest day between lifting sessions, or rotate muscle groups if you’re training on consecutive days.
7–9 hours of sleep each night.
A balanced diet with enough protein to support muscle repair.
You don’t need to be perfect, you just need to be consistent. Over time, you’ll notice improved energy, strength, and confidence. Results come from showing up, week after week.
Strength training is one of the best investments you can make in your health after 40. It helps maintain muscle mass, strengthens bones, boosts metabolism, and gives you energy for everyday life. You don’t need super heavy weights to get started, just start with lighter weights and begin with simple, structured workouts that are enough to build strength safely and effectively.
If you’re ready to begin but want guidance, my online dumbbell conditioning sessions for women over 40 are designed to help you lift safely, gain confidence, and see real results with gradual and sensible progression. They’re the perfect stepping stone into strength training, without the intimidation