Why Strength Training is Non-Negotiable Over 40

The #1 Thing You Must Do Over 40 (Hint: It’s NOT Cardio)

Did you know that muscle loss starts as early as your 30s? And it only speeds up as you age.

📉 3-8% of muscle mass is lost per decade after 30
📉 10% or more per decade after 50
📉 By 70, many people have lost 30% of their muscle mass

This process, called sarcopenia, isn’t just about looking less toned—it impacts your metabolism, energy levels, bone density, and even your ability to stay independent as you age.

But there’s another major player in muscle loss that most people don’t talk about: hormonal decline.

Hormones & Muscle Loss: The Hidden Factor

As we age, our hormones naturally decline, leading to muscle loss, fat gain, and reduced strength.

🔹 Women & Estrogen Decline
Estrogen is essential for bone density and muscle maintenance. When it drops (especially during menopause), women are at higher risk for osteoporosis, muscle loss, and an increase in belly fat.

🔹 Men & Testosterone Decline
Testosterone helps build and maintain muscle mass. When levels decrease, men experience weaker muscles, slower recovery, and a declining metabolism.

How to Prevent Muscle Loss & Stay Strong for Life

1️⃣ Strength Train at Least 2-3x Per Week
👉 Your muscles need to be challenged with resistance (weights, bands, or body weight).

2️⃣ Progressive Overload is Key
👉 You must increase weight, reps, or intensity over time to stimulate muscle growth.

3️⃣ Protein Intake is Non-Negotiable
👉 Aim for 0.7-1g of protein per pound of body weight per day. If you struggle, use protein shakes.

4️⃣ Creatine for Strength & Recovery
👉 One of the most researched supplements, creatine monohydrate helps build strength, improve recovery, and even support brain health.

5️⃣ Don’t Fear Lifting Heavy
👉 If possible, lift heavier weights. If injuries prevent this, use higher reps (12-20) with controlled form.

6️⃣ Bone Density & Longevity Matter
👉 Women are at higher risk for osteoporosis, but strength training helps maintain bone health and prevent fractures.

7️⃣ Even in Your 80s & 90s, Strength Training Works!
👉 I work with clients in their 80s and 90s who still walk, travel, and live independently—because they prioritize strength training.

Strength Training = Longevity & Independence

The bottom line? If you want to stay strong, mobile, and independent as you age, you need to lift.

💡 Want a plan to help you get started? Book a free consultation and learn how to train safely and effectively at [Your Business Name].

Your future self will thank you. 💪