At The Lab, we coach people of all ages, but more and more, we’re seeing people in their 40s, 50s, and even 60s walk through our doors saying the same thing:
“I want to feel better, move better, and take control of my health again… but I don’t know where to start.”
This article is for you, or anyone who thinks they’re “too old” or “too far gone” to benefit from lifting weights, structured training, and a consistent fitness routine.
What Actually Changes as We Age
Aging is real, but it’s not an automatic sentence to weakness, fragility, or pain. Here’s what does shift:
🧠 Sarcopenia (Age-Related Muscle Loss)
-
After 30, we lose ~3–8% of muscle mass per decade. After 60, the rate accelerates (Volpi et al., 2012).
-
Resistance training slows or even reverses this.
🦵 Power Declines Faster Than Strength
-
The ability to produce force quickly (power) decreases earlier than raw strength (Macaluso & De Vito, 2004).
-
This is why integrating power-based movements and explosive intent matters, even at lower loads and intensities.
🔁 Hormonal Shifts
-
Testosterone, estrogen, and growth hormone all decline gradually, reducing recovery and lean tissue support.
-
But regular resistance training helps regulate blood sugar, boost mood, preserve bone, and elevate natural hormone production.
⚠️ Joint & Tendon Stiffness
-
Recovery is slower, mobility may feel more restricted, and old injuries can resurface without proper movement prep.
What Stays the Same
You still need:
-
Progressive overload (gradual, not aggressive)
-
Foundational movement patterns (squat, hinge, push, pull, rotate etc)
-
Full-body training, smart mobility, and structured rest
A famous phrase from the CrossFit world which sits well here: “The needs of elite athletes and grandparents differ by degree, not kind.”
Although some of you may not be grandparents!
None of the training principles change, we just tailor how they’re applied.
Want a deeper dive into how strength training supports long-term health? Read our guide to Female Strength Training, packed with education, myth-busting, and confidence builders.
Key Training Priorities After 40
Resistance training has been shown to:
-
Reduce fall risk by improving balance and neuromuscular control
-
Improve glucose regulation and metabolic health
-
Preserve independence and daily function in older adults (NSCA, 2019; Fragala et al., 2019)
✅ Strength
-
Prioritise resistance through key movement patterns. Training the whole body with appropriate load maintains muscle mass and function.
✅ Power
-
Include ballistic-style movements (e.g. jump variants, speed work, light throws) with coaching oversight.
-
Low-level power training helps preserve coordination, reactivity, and fast-twitch fibre engagement.
✅ Mobility
-
Focus on keeping hips, shoulders, spine, and ankles mobile through active movement and control.
-
Doesn’t require yoga, just consistency.
✅ Recovery
-
Prioritise quality sleep, intentional rest days, adequate protein intake, and lighter sessions when needed.
-
Less training volume, more training intent.
Real World Application: What We See at The Lab
We’ve coached dozens of members who joined us post-40, feeling out of shape, unsure, and a bit intimidated.
6–12 months later?
-
✅ Moving and lifting with confidence
-
✅ Sleeping better
-
✅ Walking more comfortably
-
✅ Feeling stronger in everyday life (stairs, travel, playing with grandkids)
They didn’t do it with random workouts. They did it with:
-
SGPT/1-to-1 sessions tailored to ability
-
Coaching focused on progression, not perfection
-
Check-ins to keep things moving without overwhelm
You don’t need to “go hard.” You need to go smart, and consistently.
Many of our members start with the SGPT Kickstart, a great way to rebuild routine with expert support.
Common Questions We Get From Over-40s
“Am I too old to start lifting weights?”
Absolutely not. We regularly coach beginners in their 50s, 60s and beyond. It's never too late to build strength, you just need the right guidance.
“What if I have an old injury?”
We adapt your programme around mobility and ability. Our coaches work with, not against, limitations to help you move safely and confidently.
“Will I slow others down in a group session?”
Never. SGPT at The Lab is built around your individual plan, even in a small group. Everyone trains to their own level, with support from the coach throughout. We also have 1-to-1 sessions if you're still cautious.
If you're in your 40s, 50s, or 60s and thinking of starting (or restarting) your training journey, here's what you need to know:
-
It’s not too late.
-
You don’t need to be fit to start.
-
Progress is slower, but it still comes.
-
Smart strength work is one of the best long-term investments you can make in your body and your future.
Want to Start?
We work with members of all ages and experience levels, especially those who never saw themselves as “gym people.”
You’ll get:
-
A tailored plan
-
Expert coaching
-
A friendly environment
And most importantly, you’ll move, feel, and live better.
References:
-
Volpi, E., Nazemi, R., & Fujita, S. (2012). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care.
-
Macaluso, A., & De Vito, G. (2004). Muscle strength, power and adaptations to resistance training in older people. European Journal of Applied Physiology.
-
Fragala, M. S., et al. (2019). Resistance Training for Older Adults: Position Statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research.
Related Articles You Might Like
What to Expect from the 6-Week SGPT Kickstart
Female Strength Training – What Actually Works
Why You Don’t Need to Be Fit to Start
Sam’s Story - From Lacking Routine to Confidence
What Personal Training Costs in Liverpool