Intro
I've been coaching for 27 years, and the people I see transform the most are often in their 40s, 50s and beyond. Strength training isn't just for athletes or young lads in the gym. For over 40s it's one of the best things you can do for your health. And this isn't just my opinion. Here's what the research shows.

1. It slows muscle loss
From around 40, we start losing muscle, and that speeds up as we age. Strength training is the most effective way to hold on to it and even rebuild it, at any age.

2. Everyday life gets easier
It makes getting up off the floor, climbing stairs, carrying shopping and playing with the kids or grandkids easier.

3. Stronger bones
Well-coached lifting has been shown to improve bone density in the spine and hips, even in postmenopausal women with low bone mass.

4. Fewer falls
Strength and balance training reduces falls in older adults by around a quarter.

5. Linked to a longer life
Just 30–60 minutes a week of strength work is linked to a 10–20% lower risk of early death.

6. A healthier heart
It lowers resting blood pressure.

7. Better blood sugar control
Muscle is the body's biggest store for sugar. Strength training improves insulin sensitivity and helps manage type 2 diabetes.

8. Less fat, more muscle
It reduces body fat, including the harmful fat around your organs, and protects your muscle when you're losing weight.

9. Better mental health
It significantly reduces symptoms of depression and anxiety.

10. A sharper brain
Strength training improves memory and thinking in adults over 50.

11. Less joint pain
It reduces pain and improves movement in knee arthritis and chronic low back pain.

12. Better sleep
It improves sleep quality.

13. Improved Sexual Performance 
Strength training improves circulation, blood pressure, blood sugar, mood and confidence, and all of these are linked to better sexual health.

How much do you need?
The UK guidelines recommend strength training at least 2 days a week. You don't need hours in the gym. You need the right exercises, done well, and done consistently.

Where to start
If you're over 40 and want to get stronger, move better and feel great, that's exactly what I do.

👉 Book a free consultation: calendly.com/enquirybespokeft/30min
📲 WhatsApp: 07791763829

Or come along to my Thursday kettlebell class at Levenshulme Old Library, 7:15–8:15pm.

References

1. Muscle loss
Peterson MD, Rhea MR, Sen A, Gordon PM. Resistance exercise for muscular strength in older adults: a meta-analysis. Ageing Research Reviews. 2010;9(3):226–237.
Peterson MD, Sen A, Gordon PM. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Medicine & Science in Sports & Exercise. 2011;43(2):249–258.

2. Everyday function
Liu CJ, Latham NK. Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews. 2009;(3):CD002759.

3. Bones
Watson SL, Weeks BK, Weis LJ, et al. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research. 2018;33(2):211–220.

4. Falls
Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews. 2019;1:CD012424.

5. Longer life
Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine. 2022;56(13):755–763.

6. Heart health
Cornelissen VA, Smart NA. Exercise training for blood pressure: a systematic review and meta-analysis. Journal of the American Heart Association. 2013;2(1):e004473.

7. Blood sugar
Strasser B, Siebert U, Schobersberger W. Resistance training in the treatment of the metabolic syndrome: a systematic review and meta-analysis of the effect of resistance training on metabolic clustering in patients with abnormal glucose metabolism. Sports Medicine. 2010;40(5):397–415.

8. Body composition
Wewege MA, Desai I, Honey C, et al. The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: a systematic review and meta-analysis. Sports Medicine. 2022;52(2):287–300.

9. Mental health
Gordon BR, McDowell CP, Hallgren M, et al. Association of efficacy of resistance exercise training with depressive symptoms. JAMA Psychiatry. 2018;75(6):566–576.
Gordon BR, McDowell CP, Lyons M, Herring MP. The effects of resistance exercise training on anxiety: a meta-analysis and meta-regression of randomized controlled trials. Sports Medicine. 2017;47(12):2521–2532.

10. Brain health
Northey JM, Cherbuin N, Pumpa KL, Smee DJ, Rattray B. Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. British Journal of Sports Medicine. 2018;52(3):154–160.

11. Joint and back pain
NICE. Osteoarthritis in over 16s: diagnosis and management (NG226). 2022.
NICE. Low back pain and sciatica in over 16s: assessment and management (NG59). 2016, updated 2020.

12. Sleep
Kovacevic A, Mavros Y, Heisz JJ, Fiatarone Singh MA. The effect of resistance exercise on sleep: a systematic review of randomized controlled trials. Sleep Medicine Reviews. 2018;39:52–68.

13. Sexual health
Silva AB, Sousa N, Azevedo LF, Martins C. Physical activity and exercise for erectile dysfunction: systematic review and meta-analysis. British Journal of Sports Medicine. 2017;51(19):1419–1424.
Gerbild H, Larsen CM, Graugaard C, Areskoug Josefsson K. Physical activity to improve erectile function: a systematic review of intervention studies. Sexual Medicine. 2018;6(2):75–89.
Dorey G, Speakman MJ, Feneley RC, et al. Pelvic floor exercises for erectile dysfunction. BJU International. 2005;96(4):595–597.
Lorenz TA, Meston CM. Exercise improves sexual function in women taking antidepressants: results from a randomized crossover trial. Depression and Anxiety. 2014;31(3):188–195.

Guidelines
UK Chief Medical Officers' Physical Activity Guidelines. Department of Health and Social Care. 2019.