This page is designed for anyone over 40, over 50, returning after time off, or simply training for long term health and capability.

What changes after 40 and 50

Your body is not broken. Strength training still works extremely well. What changes most is the recovery cost of hard training and how quickly connective tissue settles after heavy or high volume sessions. When you respect recovery, you can train hard and make steady progress.

Simple rule: reduce junk volume, increase quality. Train with intent, recover with intent.
Quality reps Longer rest Joint care Protein spread Consistency

Strength training for longevity

Keep these foundations

  • Train the main patterns: squat, hinge, push, pull, carry.
  • Progressive overload, but slower and steadier.
  • Good technique, consistent range of motion, controlled tempo.
  • Work sets that feel challenging, not chaotic.

Adjust the dials

  • Use slightly lower weekly volume, with better effort per set.
  • Keep most sets 1 to 3 reps in reserve, save failure for occasional work.
  • Choose joint friendly variations when needed, for example split squats, trap bar hinge, dumbbell pressing.
  • Deload regularly, or use easier weeks when life stress is high.
Long term strength is a skill. Training hard is useful. Training sustainably is the win.

Recovery and rest periods

Longer rest is not a concession. It is what allows you to produce higher quality reps, maintain good form, and reduce joint irritation.

Rest period guidance

  • Big lifts and heavy sets: 90 to 150 seconds.
  • Moderate accessory work: 60 to 120 seconds.
  • Conditioning blocks: keep it manageable and repeatable.

Recovery pillars

  • Sleep quality matters more than chasing perfection.
  • Hydration, especially when training early or using caffeine.
  • Walking and low intensity movement for circulation and mood.
  • Plan recovery when stress is high, not after you crash.
Useful mindset: if you want strength that lasts, recovery becomes part of the programme, not a bonus.

Mobility and flexibility

Mobility here is not about being bendy. It is about keeping joints moving well, reducing compensations, and making strength usable in daily life.

Daily 5 to 10 minute mobility

  • Hips: controlled hip circles, glute activation, gentle deep squat holds.
  • Ankles: knee to wall rocks, calf raises through full range.
  • Thoracic spine: open books, reach and rotate.
  • Shoulders: wall slides, band pull aparts, scapular control.

Post session flexibility

  • 2 to 5 minutes per area, gentle stretch, no forcing.
  • Focus on hips, calves, chest and lats if you sit a lot.
  • Breathe slowly to downshift the nervous system.
Open Flexibility and Stretching Back to Wellbeing

Bone density and skeletal strength

Strength training is one of the best tools for maintaining bone density. Muscles pull on bone, and that loading signal helps bones stay strong. This matters for everyone, and becomes especially important post menopause and over 50.

If you have osteoporosis, a history of fractures, or balance concerns, seek individual advice before adding impact or heavier loading.

Tendons and connective tissue

Tendons adapt more slowly than muscle, and they like consistent, gradual loading. Sudden spikes in volume are a common reason people pick up tendon pain.

How to protect tendons

  • Increase sets and load gradually, not all at once.
  • Use controlled lowering phases on key lifts.
  • Keep hard sessions separated by enough recovery.

If niggles appear

  • Reduce volume first, not movement.
  • Keep pain low and manageable, not ignored.
  • Use isometric holds or slow tempo work temporarily.
Open Physio and Recovery

Balance and unilateral work

Balance improves through controlled strength, not gimmicks. Unilateral work helps hip stability, knee control, posture, and confidence on stairs and uneven ground.

A little unilateral work every week goes a long way for longevity.

Grip strength

Grip strength is a useful marker of overall strength and functional capacity. It is also easy to train without adding much time.

Protein and macros after 40 and 50

With age, muscle can become less sensitive to the protein signal that drives repair and growth. This is often called anabolic resistance. The practical response is simple: slightly higher protein targets and better distribution across the day.

Protein targets

  • 40 to 50: aim roughly 1.8 to 2.2 g per kg of bodyweight.
  • 50 plus: aim roughly 2.0 to 2.4 g per kg of bodyweight.
  • Spread across meals, aiming 30 to 40 g per main meal where practical.

Carbs and fats

  • Carbs support training and mood. Focus them around workouts where you can.
  • Fats support hormones and satiety. Use olive oil, nuts, seeds, oily fish.
  • Fibre helps appetite and gut health, and can help blood sugar stability.
If fat loss is the goal, the deficit should be sensible. A small consistent deficit tends to preserve strength and adherence better than extremes.
Go to Nutrition Open Adaptive Meal Plan

Practical weekly template

This is a simple, repeatable structure that suits many people over 40 and 50. It is designed for strength, joint care, and long term consistency.

Week structure

  • 2 to 4 strength sessions per week, depending on recovery.
  • 2 to 5 walking sessions, including brisk walking if comfortable.
  • Daily mobility 5 to 10 minutes, especially hips, ankles, thoracic spine, shoulders.
  • One longer flexibility session per week if it helps you feel better.

Session structure

  • Warm up: 6 to 10 minutes, joint prep and activation.
  • Main strength: 2 to 3 big patterns, 3 to 5 work sets each.
  • Accessory: 2 to 3 exercises for balance, trunk, and weak points.
  • Finish: 5 minutes mobility and breathing to downshift.
If you train consistently for 12 weeks with sensible recovery, the results are usually obvious: better posture, stronger legs, better energy, and more confidence in daily movement.

Disclaimer: This content is for general information only and is not a substitute for medical advice, diagnosis, or treatment. If you have chest pain, fainting, new neurological symptoms, severe breathlessness, or significant unexplained pain, seek urgent medical care. If you have a long term condition, recent surgery, osteoporosis, uncontrolled blood sugar issues, or concerns about exercise safety, speak with your GP or a qualified clinician before starting a new programme.