Strength Training for Mums Over 40: Where to Start
Your kids are heavier, the stairs feel steeper, and you are not sure where the time went between school runs and work. If you are thinking about strength training for mums over 40 but picture grunting in a gym full of mirrors, this post is for you. Getting stronger is one of the most useful things you can do for daily life, and it does not need to be complicated.
I am Artem, a personal trainer in Archway for over 10 years. If you have a health condition, joint pain, a pelvic floor problem or you have not exercised in a long time, please check with your GP or physio before you start. Everything here is general guidance.
Why strength training for mums over 40 is worth your time
The NHS physical activity guidelines for adults say you should do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week. That sits alongside 150 minutes of moderate activity or 75 minutes of vigorous activity a week, and cutting down on long periods of sitting.
Bones matter too. The NHS page on preventing osteoporosis explains that resistance exercise, where your muscles pull on your bones, helps boost bone strength, and that weight-bearing exercise, where your feet and legs support your weight, is also useful. Examples include press-ups and weightlifting.
And it is practical. The NHS even lists lifting and carrying children and carrying heavy shopping bags as strengthening activities. You are already doing some of it. Training simply makes those everyday lifts easier and safer.
Five principles that actually matter
1. Learn a few basic movements well
You do not need 40 exercises. Most of what you need comes from a handful of patterns:
- Squat (sitting down and standing up from a chair or box)
- Hinge (bending at the hips to pick something up, like a deadlift)
- Push (wall or bench push-ups, pressing a dumbbell)
- Pull (rows with a band or dumbbell)
- Carry (walking while holding something heavy, like shopping bags)
My post on how to squat properly is a good place to start.
2. Start lighter than you think
Pick a weight or version you could do a few more times than you are asked to. Your first few weeks are about learning the movement and seeing how your body responds the next day.
3. Add a little, often
Progress slowly. One more rep, a slightly heavier dumbbell, or a slower lowering phase. Small steps you can keep repeating beat big jumps that leave you sore for a week.
4. Two short sessions beat one heroic one
The NHS asks for strength work on at least 2 days. Two 30 to 45-minute sessions a week, done consistently, are realistic for most busy mums, and far better than an ambitious plan you drop after a fortnight.
5. Recover like it matters
Sleep, food and rest days are where you adapt. If you are exhausted, a lighter session still counts.
Things to think about after 40
- Your pelvic floor. If you leak when you lift, cough or jump, see your GP before you add heavy lifting or jumping. A women’s health physio can help.
- Your joints. Some aches are normal when you start. Sharp pain, swelling or pain that lingers is a reason to stop and get checked.
- Your hormones. Many women in their 40s start noticing perimenopause changes. I wrote a separate post on perimenopause and strength training.
- Your blood pressure. If you have high blood pressure or another condition, speak to your GP first and avoid holding your breath while lifting.
A simple at-home starter
If you have been cleared to exercise and want something for this week, try this twice, on non-consecutive days. Do each exercise for 8 to 12 controlled reps, rest a minute, and go round 2 or 3 times:
- Sit-to-stand from a chair
- Wall push-ups
- Glute bridges on the floor
- Rows with a resistance band (or a backpack with books)
- Suitcase carry with a heavy shopping bag, swapping hands
Stop anything that hurts. Easy is fine. Consistent is the point.
Where a small-group bootcamp fits
Lots of mums over 40 tell me they want to lift but do not know where to start, or feel out of place in a big gym. A small group helps. At SYP Bootcamp in Archway, classes are capped at 10 people, so I can check your technique and give you the right weight. Strength is a big part of every session, with options for every level.
Classes are 45 minutes, £15, indoors. You can see this week’s class times on the booking page.
FAQs
Is it too late to start strength training at 40?
No. The NHS strength guidelines apply to all adults aged 19 to 64. Start light, learn good technique, and check with your GP first if you have any health concerns.
How often should a woman over 40 do strength training?
The NHS recommends strengthening activities on at least 2 days a week, working all the major muscle groups.
Will lifting weights make me bulky?
For most women, building noticeable muscle takes years of focused training and eating. Two strength sessions a week is far more likely to make you feel stronger and more capable than “bulky”.
Get stronger with people who get it
You do not need to be fit to start. You just need to start. Book my £15 class and tell me what you would like to work on, or WhatsApp me on 07301 512215. If you would prefer a plan built entirely around you, I also offer personal training for women in Archway.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
