Building Strength After 40: What Actually Works

Why Strength Training Matters After 40

After 40, you naturally lose 3-8% of muscle mass per decade. This isn't just about aesthetics — it affects metabolism, bone density, and independence.

The Basics That Work

Focus on Compound Movements

Squats, hinges (deadlifts), pushes, and pulls give you the most bang for your buck.

Train 2-3 Times Per Week

You don't need to live in the gym. Two full-body sessions per week is enough to see real results.

Progressive Overload

Gradually increase weight or reps. This is the single most important principle of strength training.

Prioritize Recovery

Sleep, protein, and rest days are when muscle is actually built.

Common Mistakes to Avoid

• Starting too heavy — ego leads to injury
• Skipping warm-ups — your joints need preparation
• Inconsistency — one great workout doesn't beat three good ones

Nutrition Basics

Aim for 1.2-1.6g of protein per kg of bodyweight daily. That's roughly 100-130g for a 180lb person.

Start Smart

PrimeMotion assesses your current strength and movement quality, then builds a plan that's right for your body. No guesswork, no wasted effort.

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