Muscle After 40Getting started
Starting Strength Training After 40
Your first four weeks, without guesswork.
After 40
The goal of your first month is not to be sore, exhausted or impressive. It is to establish a repeatable habit and learn five movement patterns well enough to load them safely.
The five patterns
- Squat — sitting down and standing up under load.
- Hinge — bending at the hips with a neutral spine.
- Push — pressing away from your body.
- Pull — pulling towards your body.
- Carry — holding load while staying braced.
Weeks one to four
Weeks one and two: two sets per pattern, light load, focus entirely on control. Weeks three and four: three sets per pattern, add a small amount of load where the movement felt easy. That is it. Repeat the block, progressing load, for as long as it keeps working.
References & sources
- ACSM's Guidelines for Exercise Testing and Prescription — American College of Sports Medicine
This article is general information and is not a substitute for individual medical advice. Speak with a qualified clinician about your own circumstances.