Strength Training After 40: It’s Never Too Late to Transform
My love affair with fitness began early in life, fueled by my parent’s dedication to a healthy lifestyle. My dad was a marathon runner and Ironman competitor, while my mom was into Jane Fonda workouts, inspiring me to never underestimate the power of movement.
My first real test came when I left my corporate job to become a stay-at-home mom. Washington winters can be overwhelmingly dark and isolated. Running became my anchor. Not just for exercise, but for my sanity. Those early morning runs were my therapy, my Prozac, helping me navigate the challenging transition to motherhood.
Strength training wasn’t on my radar until my early 30s. Running remained my love; I simply didn’t prioritize lifting weights. In my early 40s, I spotted a CrossFit gym and felt intrigued. This new, intense workout style ignited a passion for lifting and community I hadn’t experienced before.
But fitness plateaued when I hit 45. Perimenopause changed the game. My body felt more prone to injuries, and the impact of CrossFit became more taxing. I’d gained weight, and hitting the gym felt draining. I adapted by shifting to strength training. Four to five times a week, I embraced the structure of Mind Pump and JorryFitt programs. I swapped intense training for daily walks, upped my protein intake (targeting 120 grams a day while in a caloric deficit to shed pounds) and consciously cut out alcohol. It was liberating to feel energized and lighter, allowing I feel amazing. It’s a journey of discovery.
My workouts now revolve around three lower-body days and three upper body days each week. My sessions typically last between 60 and 90 minutes. Though I prefer to organize my routine by push or pull movements instead of focusing on individual muscle groups
The weight I lift for each exercise, influenced by a day’Apdated from or pull. For compound exercises like squats and deadlifts, I prioritize heavy weights with lower reps, typically six to eight. For isolated movements like bicep curls or tricep extensions, I go lighter, increasing those reps to 12 to 20. I tie in 30 to 50 minute walks after every lifting session – it’s the perfect recovery for my body. I aim for 10,000 to 12,000 steps a day, even on rest days.
More than just
How can strength training benefit people over 40?
## Strength Training After 40: It’s Never Too Late to Transform
**Interviewer:** Welcome to the show! Today we’re talking about strength training after 40, and we have a very special guest with us who is a testament to the transformative power of fitness. Alex Reed, thank you for joining us!
**Alex Reed:** It’s a pleasure to be here!
**Interviewer:** You mentioned in your blog post that you’ve always been active, thanks to your parents’ influence. Was maintaining that active lifestyle easy once you became a stay-at-home mom?
**Alex Reed:** Initially, running became my go-to. Those early morning runs were my sanity during those long Washington winters. But as I got older, I realized that while running was great cardio, I needed to incorporate strength training into my routine.
**Interviewer:** Why was strength training important for you, especially after 40?
**Alex Reed:** Well, as we age, we naturally start to lose muscle mass. Strength training helps combat that, and it also strengthens bones, which is crucial for preventing osteoporosis. Plus, it boosts metabolism, improves balance, and can even help with cognitive function. [ [1](https://www.strengthlog.com/strength-training-exercises-for-beginners/) ]
**Interviewer:** That’s fantastic! What advice would you give to someone who’s new to strength training or intimidated by it?
**Alex Reed:** I would say start slow and find exercises you enjoy. Don’t be afraid to ask for help from a trainer to learn proper form. Remember, consistency is key. Even 15-20 minutes a few times a week can make a big difference.
**Interviewer:** That’s great encouragement! It’s never too late to start prioritizing our health and fitness. Thank you so much for sharing your journey with us today, Alex Reed.
**Alex Reed:** Thank you for having me!
