Can you build strength after 40?
Absolutely!
It’s true that we’ll all experience some physical decline as we age, is building strength after 40 possible? Many people think that we have to accept that we will get weaker as we get older.
But I’ve got some good news for you – we know that strength can be improved at any age! Older adults who train regularly can become incredibly strong. And with continued training, like the strength focused programs that we offer, they can hold much of that strength very late in life.
You know the saying: if you don’t use it, you’ll lose it. And you certainly won’t improve it.
People who are sedentary will start weak and become ever weaker if they don’t train as they age. Similarly, an active person who stops training will grow weaker quickly and then gradually become weaker as years pass.
The flip side is amazing!
Inactive people who start working out at any age become stronger—at first the improvement happens quickly! And as they continue to train consistently, they’ll gradually gain more strength. If they continue working out over their entire lives, they’ll become very strong, and the rate of decline or loss of strength as they get older will happen at a much slower rate.
These people retain their capabilities later in life even as inactive people around them lose their independence!
We’ve seen people well over 70 gain strength and dramatically improve function, so if you’re over 40, it’s definitely not too late to start.
Read more about our member Ryan, who started training with us when he was 47 years old. Read Ryan’s Story.
Strength Training Over 40: Three Secrets
Here are three tips for gaining strength after 40 (you aren’t “over the hill”):
1. You have to work out consistently.
Building strength is about momentum. If you train 2-4 times a week and do the right stuff (see below), you’ll get stronger and stronger. But you can’t work out for a month and then take a month off. If you do, you’ll lose your progress. When you hear people say, “It’s a lifestyle”, this is what they mean. Incorporating strength training into your life for the long term.
2. You have to do the right things the right way at the right times.
Strength training is a balance of stress and recovery, and you can definitely do too much or too little. Similarly, doing the same things over and over will blunt their effect. You need some variety and something called “progressive overload” to ensure you always make progress. And then you need to make sure you do the movements properly. This is where our professional CrossFit Renaissance coaches at come in. They take care of everything for you! All you have to do is show up and do the work in the way they will guide you.
3. Nutrition is important.
You can’t drive a vehicle without fuel, and your body won’t become stronger without the right food. Protein is important, and so are vitamins and minerals. Carbs and fats figure into the equation, too. Again, we’re experts and we can tell you how to optimize your nutrition so you get strong! (And we’ll start talking to you about your nutrition right at the start!)
Let’s Start Lifting Together!
Remember, It’s never too late to start working out. Here’s the best part of all: People who start working out usually notice changes in strength fast. As the body “wakes up” and connects the brain to the muscles that are already there, people get stronger very quickly. And man is that fun!
Later, with consistent effort, focused training and nutrition changes, people generally notice a few more changes. Their clothes start to fit differently, movement becomes easier and more fun, and they usually add a little bit of muscle.
Don’t worry about “getting bulky.” That just doesn’t happen. If you gain muscle, it will happen slowly, and you’ll look “fit” rather than “bulky.” You don’t have to be big to be strong.
We’d love to help you accomplish your goals. We specialize in building strength in people over 40, and we’ll tell you exactly how we can help you do it in our Free No Sweat Intro.
You came here to find out if you can get stronger after 40. Now you know that you can. You just have to start training.
Don’t waste another day—book a consultation with us today and let’s get started!
