Training Over 40: What Changes (and What Doesn’t)

Getting older doesn’t mean slowing down, it means training smarter. At Strength Lab, we coach dozens of men and women in their 40s, 50s and beyond who are stronger, leaner and fitter now than they were in their 20s. But getting there requires a shift in how you train, recover and fuel your body.

If you’re over 40 and wondering whether it’s “too late” to build muscle, lose fat or improve performance, the answer is no. You absolutely can. You just need a system built around how your body works now, not how it used to.

This article covers what changes after 40, what doesn’t and how to adjust your training for strength, longevity and body composition.

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What Actually Changes After 40?

Not everything. You can still lift heavy, build muscle and make real progress. But there are a few key differences to be aware of:

1. Recovery Slows Down

You may not bounce back from training (or a big weekend) like you used to. Sleep, stress and nutrition all matter more now.

2. Hormones Begin to Shift

Testosterone, growth hormone and oestrogen levels may start to decline, which can affect muscle gain, fat storage and energy.

3. Muscle Loss Accelerates

You start to lose muscle mass more rapidly after 40, especially if you’re not strength training consistently.

4. Injury Risk Increases Slightly

Connective tissue and joint resilience reduce with age. Poor mobility or rushing warm-ups can lead to tweaks or setbacks.

None of these are reasons to hold back. They’re simply signals that your training and recovery need to evolve.

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What Stays the Same (and Still Works)?

The good news? The fundamentals don’t change.

• Progressive overload still builds strength
• Lifting weights is still the best tool for fat loss and muscle retention
• Protein is still essential for muscle repair
• Consistency still beats perfection

The difference is how you apply these principles. You need the right intensity and volume without burning out. That’s where smart program design comes in.

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Strength Training After 40: What to Focus On

Here’s how we structure training for clients over 40 at Strength Lab:

1. Lift Heavy, But Recover Smarter

You can and should lift heavy but avoid maximal efforts every session.

Tips:

• Train 3-4 times per week with intent
• Use compound lifts (squats, deadlifts, presses) as foundations
• Leave 1-2 reps in the tank (RIR) most sets
• Take deload weeks every 6-8 weeks

2. Prioritise Mobility and Warm-Ups

Don’t skip the prep. A few minutes of targeted mobility before training pays off in performance and injury prevention.

Focus areas:

• Hips, shoulders and thoracic spine
• Glute activation and core bracing
• Controlled dynamic warm-ups

3. Respect Recovery

If you’re training hard, working full-time and dealing with life stress, you can’t skimp on sleep, food or downtime.

Recovery rules:

• Get 7-9 hours of sleep
• Don’t train through pain
• Manage stress (walks, breathing, downtime)
• Fuel properly post-session with protein and carbs

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The Role of Nutrition Over 40

Muscle doesn’t grow in the gym. It grows when you eat and recover properly. Over 40, your body becomes less efficient at absorbing and using nutrients, which means your nutrition needs to be on point.

Key Nutrition Priorities:

• Protein: Aim for 1.6-2.2g per kg of bodyweight per day
• Carbohydrates: Don’t fear them. They fuel your sessions and recovery
• Fats: Support hormone health with quality sources (olive oil, nuts, eggs)
• Hydration: Muscle function and recovery rely on being well hydrated

If you’re not tracking macros, start with one habit: hit your protein target daily.

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Fat Loss After 40: What to Know

It’s not harder to lose fat after 40, it’s just easier to drift off track without structure. Hormones, sleep and stress all play a role.

Common Pitfalls:

• Skipping meals then overeating later
• Underestimating portion sizes
• Over-relying on cardio
• Not lifting with enough intensity

The solution isn’t a crash diet. It’s building a plan around real food, smart training and consistency.

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Bodybuilding After 40: Still on the Table

Competing in physique sports after 40 is 100% possible. In fact, you’ll see Masters categories at nearly every comp now and many athletes over 40 are placing in open classes too.

If you’re already training consistently and want to take it to the next level:

• Work with a coach who understands your physiology
• Prioritise digestion, recovery and sleep
• Periodise your training year to include off-season phases
• Use bloodwork and data to track health markers (testosterone, cortisol, etc.)

It’s never too late to start. In fact, you’re often more disciplined in your 40s than in your 20s which is half the battle.

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Real Client Example: Callum, 46

“Joining Strength Lab was the best decision I’ve made for my health. Losing 19kg and building muscle at 46 seemed impossible, but the team’s guidance and support made it happen. I’ve never felt this confident or fit in my life!”

What changed? A structured plan. No fluff. No guesswork. Just smart programming and accountability. Read more about Callum’s transformation here.

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Getting Started: Your Next Step

If you’re over 40 and want to build muscle, lose fat or just feel like yourself again, it starts with a plan built for where you’re at now, not where you were 20 years ago.

At Strength Lab, we specialise in coaching busy adults through structured, expert-led training and nutrition plans that deliver lasting results.

Book a free strategy consult with one of our coaches and let’s get started.