Unfortunately, muscle mass peaks long before wisdom does. After age 40, we lose about 3% to 8% of it per decade, and after 50 the losses accelerate. Known as sarcopenia, this decline means our muscles don’t respond to exercise the way they once did. For many women, perimenopause makes the uphill climb even steeper, making it tougher to build strength and recover after workouts.
That doesn’t mean it’s pointless to exercise later in life – in fact, it’s fully the opposite. You may not get abs, but your health improves across the board when you strength train: “Regular aerobic and resistance training cuts the risk of almost every noncommunicable disease – type 2 diabetes, cardiovascular disease, Alzheimer’s,” Leigh Breen, an expert in skeletal muscle physiology and metabolism at Birmingham University, previously told the Guardian.
Even if you’ve never picked up a dumbbell before, it’s not too late. “People who’ve trained for years are better protected, but even late starters can dramatically reduce their disease risk in a short time,” said Breen.
Beyond the physical benefits, getting stronger in later life can simply feel empowering. “Taking up space and putting on muscle is a beautiful thing,” said Ann Marie Chaker, a professional bodybuilder in her 40s who was formerly a Wall Street Journal reporter.
So how do you start a strength training routine in midlife? We asked female personal trainers and coaches like Chaker to weigh in. All 40 and over, they’ve written bestselling books, founded workout platforms and hold degrees focused on human physiology.
Meet our strength training experts
The equipment our experts recommend
You don’t need anything fancy
A recent study found that just five extra minutes of exercise and 30 minutes less sitting each day could help you live longer. Our experts recommended keeping basic equipment at home, such as “a few sets of dumbbells stashed in a corner. You’d be surprised, you can get a lot done”, said Chaker. Her at-home routine includes squats with a barbell and walking lunges with dumbbells held at her side.
In our guide for building an at-home fitness routine, personal trainer Marissa Miller also recommended this budget-friendly set for its variety of weight levels and grippy material. Stephanie Gaudreau also suggested lifting household items, like a backpack filled with books, for a completely free option.
CAP
Neoprene Dumbells
$11.99
Many of the women we interviewed suggested adding resistance bands to your routine, and Caroline Idiens even deemed them “the most underrated fitness gadget”. Her favorites are from Gritin: “They come in five different strengths and are cheap, [and] easy to transport. Perfect if you are short on space and time and can do a full body workout too.”
Gritin
Skin-Friendly Resistance Bands
$15.98
Stick to compound exercises
None of our strength training aficionados suggested complex lifts like the infamous snatch, in which an athlete lifts a barbell from the floor in one powerful movement.
“Stick to compound lifts and keep it simple,” said Kate Whetsel. Compound movements such as deadlifts or basic squats engage multiple muscle groups at once. They benefit your cardiovascular health and improve flexibility over time.
To get the most out of these simple movements, Whetsel advised slowing down. “Slowing down the lowering portion [moving towards the bottom of your squat or deadlift] to a three-second count increases the demand on the tissues and also lends to better body awareness,” she said. For an extra challenge that works your core, she advised pausing up to three seconds as you’re mid-move.
Lift your bodyweight
No weights? No problem.
“I always start every lift with no weight on the bar to get the juices flowing and get your body used to engaging in the mechanics of that particular lift,” said Chaker.
To get the most out of using your bodyweight, Whetsel suggested doing as many reps as you can “with good form” until you think you can only do two or three more, so that you finish a workout with RIR, or “reps in reserve”.
Modifications don’t signal weakness
“It can be hard to be a true beginner again. We need to set our ego aside and be bad at things,” said Whetsel.
For those minor aches and pains that settle in as we get older, modifications are oftentimes a non-negotiable. Gaudreau says to find an entry point: “If we’re talking about a squat, maybe start by having them squat to a bench. We’re controlling the range of motion.”
When the Guardian recently asked a personal trainer how to do push-ups properly, he advised push-up handles for people who need modifications, because they reduce strain on your wrists and keep your shoulders stable. You can find affordable options on Amazon or Dick’s Sporting Goods.
In general, if you have mobility issues or increasingly rebellious joints, working with a personal trainer is well worth the investment.
Kipika
Anti-Slip Push-up Handles
$25.99
Keep your cool during perimenopause
When women talk about exercising after 40, the conversation can invariably turn to perimenopause, a time when our reproductive hormones fluctuate erratically. Symptoms of perimenopause, like hot flashes, don’t have to derail your weight-lifting goals.
To minimize discomfort, Whetsel suggested sipping ice water before and during your workout, wearing loose, sweat-wicking clothes and training in a well-ventilated space. For activewear, she personally wears Lululemon, Title Nine, Oiselle and Gap.
Frogg Toggs
Instant Cooling Towels
$15.29
She’s also a fan of these instant cooling towels, which some of her clients use during the summer.
Recovery is part of the workout
As women age, we lose estrogen, which is essential for lowering stress hormone levels. To help lower your levels after a workout, Kate Whetsel recommended practicing calming exercises like box breathing or a quick yoga flow. In box breathing, you slowly inhale, hold your breath, exhale, hold your breath and repeat, counting to four at each step.
And, don’t underestimate the power of a good night’s rest. “I try to get like eight hours of sleep each night. It’s the most important thing you can do for recovery, bar none,” said Chaker.
Dr. Teal’s
Pure Epsom Magnesium Salt Soak
$22.21
If you’ve already nailed down your sleep, our experts mentioned epsom salt baths help them recover. Salt baths can help relax sore muscles as the warm water increases blood flow, and help you sleep even better.
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