How often should you do strength training after 40?

Muscle is a longevity organ. From midlife onward, people gradually lose muscle mass and strength, which affects balance, metabolism and independence. The good news: resistance training slows that decline at any age.

The evidence-based target

The Physical Activity Guidelines for Americans recommend muscle-strengthening activities that involve all major muscle groups on two or more days a week.

A 2022 meta-analysis of prospective studies found that 30–60 minutes per week of muscle-strengthening activity was associated with the lowest risk of all-cause mortality, cardiovascular disease and cancer. Benefits appeared to plateau — and possibly reverse slightly — at very high volumes, though that data is limited. Combining strength with aerobic exercise had the strongest association of all.

A simple weekly plan

• 2–3 full-body sessions of 20–45 minutes.
• 5–6 movements: a squat or leg press, a hinge (deadlift or hip bridge), a push, a pull, a carry and core work.
• 2–3 sets of 6–15 reps, finishing each set with a couple of reps in reserve.
• Progress slowly: add a little weight or a rep when sets feel easy.

Make it count

Recovery matters more after 40. Leave a day between hard sessions for the same muscles and prioritize sleep — see our recovery guide. Pair training with enough protein: how much protein for healthy aging.

If you have joint problems or heart conditions, get guidance from a clinician or qualified trainer. For more on staying strong through midlife and beyond, visit our healthy aging hub.

Start with lighter loads for the first few weeks so joints and connective tissue can adapt, then build steadily.