Strength Training After 40: What Real Fitness Looks Like
If you’ve ever thought, “I should probably be in better shape by now”, you’re not alone.
Most people who walk through our doors aren’t beginners because they’ve never exercised. They’re beginners because what used to work for their body doesn’t anymore. Old injuries show up. Recovery takes longer. Life stress is higher. And suddenly the gym feels intimidating instead of empowering.
Here’s the truth I’ve learned after more than two decades of coaching:
People don’t quit fitness because they’re lazy. They quit because the protocol stops working for their body.
And that’s especially true after 40.
Myth: You Should Still Be Able to Train Like You Did at 25
One of the most damaging ideas in fitness is that if you’ve trained before, you should be able to pick up where you left off or just do what you used to do when you were “fit” back in the day.
That’s not how bodies work.
After 40:
Recovery is different
Stress tolerance is different
Hormones influence strength, energy, and sleep
Injuries don’t magically disappear just because you’re motivated
None of this means you’re broken.
It means your training needs to be smarter, not softer.
If a program doesn’t account for recovery, scaling, and progression, it’s not advanced; it’s careless.
Why Strength Training Matters More After 40
If I could change one thing about how people approach fitness in general, not just midlife, it would be this:
Strength training is not a “nice to have.” It’s a non-negotiable.
We naturally lose muscle mass and bone density as we age. Without resistance training, that loss accelerates, and it affects far more than how we look.
Strength training supports:
Bone density
Joint health
Balance and coordination
Metabolic health
Confidence in everyday movements and life
And no, it doesn’t need to be complicated.
Squatting. Pressing. Pulling. Carrying load. Getting up and down from the floor.
These movements show up in real life every single day. Training them well is what keeps people independent, capable, and resilient long term.
Is High-Intensity Training Safe After 40?
There’s a lot of fear around “high-intensity” training, especially when words like CrossFit get involved.
Here’s my honest take:
Intensity itself is not dangerous. Uncontrolled intensity is.
Well-coached functional training actually reduces injury risk because:
Movements are scaled appropriately
Technique is prioritized
Progression is gradual
Coaches are watching, not just timing and cheering
The goal isn’t to push harder every day.
The goal is to apply the right amount of challenge at the right time.
When intensity is applied responsibly, instead of forced, it becomes a powerful tool, not something to fear.
Why Foundations Matter More Than Motivation
A proper foundation phase does more than teach exercises. It builds:
Confidence
Feeling empowered to communicate with the coaching team, not just follow along
Body awareness and movement literacy
A deeper understanding of the process of change to achieve goals
Community connections
At Taranis, we don’t throw people into the deep end and hope for the best. We teach skills, patterns, and modifications before intensity is added, not after something goes wrong.
Foundations aren’t a delay. They’re an investment.
What to Look for in a Gym After 40
If you’re shopping for a gym, especially after injury, time away, or burnout, here’s what actually matters:
Coaches who get to know your name and your history
A clear evaluation, on-ramp or foundations process
Respect for injuries and limitations (without treating you as fragile)
A focus on strength, not just sweating
A culture that celebrates progress, not ego
You should leave feeling capable, not crushed.
Training for Strength, Longevity, and Confidence
At Taranis, we don’t promise six-week transformations. We help you build a body that lasts.
That looks like:
Hiking, traveling, and playing
Trusting your body again and knowing the signals it sends
Staying independent as you age
A Final Thought
If you’ve been hesitant to start, or restart, because you’re worried about getting hurt, being judged, or not keeping up, I want you to know this:
Good coaching meets you where you are and helps you move forward safely.
At Taranis Athletics in Esquimalt, we work with adults across Greater Victoria who want to train safely and confidently as they age.
If you’re curious, we’re always happy to have a conversation, even if you’re just gathering information.
No pressure. Just support.
This is a big topic and just the starting point! In a future blog post, I’ll explore more specific training protocols for athletes in perimenopause and beyond, and how to adapt strength training in a way that supports both performance and long-term health.
In Strength,
Sully
