Strength Training Frequency Shifts After 40, Experts Say
New York, NY – maintaining muscle mass becomes increasingly critically important-and requires a strategic shift in workout frequency-after age 40, according to fitness professionals. While two strength-focused workouts weekly can suffice when paired with daily movement, optimal results and sustained metabolic health are achieved with three to four sessions, prioritizing recovery and mindful exercise.
As individuals age, the body’s response to exercise changes. after 40, prioritizing consistent, moderate-to-high-intensity training with controlled volume is key. This means focusing on proper form and intentional lifting, rather than solely emphasizing heavier weights or extended workout durations.
“However, three to four sessions with varying intensities deliver better results and maintain metabolic health, strength, and energy,” explains fitness expert Canham. “The goal is to hit every major muscle group each week through compound movements (squats, lunges, pushes, pulls, and hinges) while balancing load and recovery.”
While general training frequency is similar for both men and women, hormonal differences necessitate a personalized approach. Women may benefit from incorporating more restorative or mobility-focused days around strength sessions, while men often respond well to slightly higher intensity and load variations.
“In both cases,the key is building consistency rather than perfection,” Canham emphasizes.
Prioritizing recovery-through stretching, somatic movement, and adequate rest-is crucial for nervous system adaptation, preventing burnout, and sustaining progress. Ultimately, staying energized and maintaining muscle mass after 40 hinges on consistent, mindful workouts and sufficient recovery.
Alexa mellardo is a content strategist, editor, and writer based in Greenwich, Connecticut, with 11+ years of experience in travel, lifestyle, fitness, wellness, and other publications.
