The Who, What, When, Where, and Why of Strength Training (Especially for 40+)
I’m going to say something bold:
If you're not strength training yet—and you're over 40—you're playing with fire.
I don’t say that to scare you. I say it because I care. I’m 67. I’ve been in the fitness industry for years. I work with people daily who want to stay active, strong, and independent well into their 60s, 70s, and beyond. I aim to be independent for as long as possible. And I’m here to tell you:
👉 Cardio alone won’t cut it.
👉 Yoga is wonderful, but it’s not a substitute without serious attention to strength work.
👉 And “I walk a lot” isn’t enough.
If you want to age well—with strength, confidence, energy, and as few injuries or limitations as possible—you need to do some form of strength training.
Selfie!
Let me break it down Mighty Fit style—no fluff, just facts and a bit of tough love.
WHO Should Strength Train?
Everyone. But especially:
People over 40 who want to age well.
People who are noticing things getting harder—like getting off the floor or carrying groceries.
Women approaching or past menopause (hello, bone loss, and shifting body comp).
Men losing muscle and gaining belly fat even though nothing’s “changed.”
I work with a lot of folks in their 50s, 60s, and 70s who say things like, “I used to be so strong,” or “I don’t feel like myself anymore.”
Here’s the thing: it’s not too late. You can get stronger. You can reverse muscle loss. I see it happen every single week for my clients and for me!
WHAT Should You Train—and With What?
You need to train your whole body. That means:
Chest
Back
Shoulders
Arms
Core (yes, the abs, but also your lower back and deeper stabilizers)
Legs (quads, hamstrings, glutes, calves)
Grip strength (surprisingly important for longevity)
As for how—I’m not married to one method. Whatever works and keeps you safe and consistent is the right method for you.
My clients use:
Bodyweight (great starting point)
Resistance bands (especially good for joints)
Dumbbells and kettlebells
Barbells (if appropriate and supervised)
Functional tools like medicine balls or sliders
The key is progressive overload: You have to challenge your body more over time. More reps, more weight, a slower tempo—there are many ways to do this.
WHERE Can You Train?
Literally anywhere:
At home with a mat and a set of bands or dumbbells (this is how many of my clients train)
In the gym with all the bells and whistles
Outside—grab a resistance band and find a park bench
On the road—you’d be amazed at what you can do in a hotel room or Airbnb
I offer live classes, on-demand programs, and custom coaching for people who want structure and support—without the pressure of perfection. Because let’s be honest, life gets busy, bodies get cranky, and we don’t need more shame. We need solid plans and accountability.
WHEN Should You Train?
Start with 2–3 times a week. That’s it.
Rest in between. Your muscles need time to recover and rebuild. I tell my people: more isn’t better—better is better.
A couple of options:
Full Body Plan:
Monday: Strength
Wednesday: Strength
Friday: Strength
(Tuesday/Thursday/Saturday can be walking, yoga, cardio, pickleball, whatever moves you.)One full day of rest per week
Split Plan (for those who want to train more):
Monday: Upper body
Tuesday: Lower body
Wednesday: Rest or cardio
Thursday: Upper body
Friday: Lower body
Weekend: Cardio and Active recovery
Take one full day of rest per week
WHY Strength Train?
Here’s the big list. Don’t skim it. Let it sink in.
Strength training:
Fights osteoporosis and protects your bones
Revs up your metabolism (hello, fat loss)
Sharpens your focus
Shapes your body
Helps you move better and do life better
Improves sleep
Boosts confidence
Builds stamina
Improves posture
Prevents falls and injuries
Supports heart health
Helps you stay mentally and emotionally strong
It’s the foundation of real-life strength.
I want you to be able to travel, play with your grandkids, carry your own damn groceries, garden without pain, get off the floor without a struggle—and feel proud of what your body can do.
That’s why I coach the way I do. That’s why I created the Mighty Fit Catalyst, Mighty Fit Formula, and the Mighty Fit community.
Because this stuff works. You just need a plan that fits your life—and a coach who gets it.
Wanna Get Started?
If you’re ready to start strength training but aren’t sure how—or want to do it in a way that respects your body, your age, and your life—I got you.
Here are 3 ways to train with me:
💪 Mighty Fit Catalyst Custom Program – built for you with live sessions, the Mighty Fit App, habit creation, and accountability.
💪 Mighty Fit Formula – My self-paced DIY program (includes strength, cardio, healthy eating, habits, and accountability)
🧘♀️ Live classes – Mat Pilates twice a week and Yoga Flow three times a week (gentle but real)
👥 Mighty Fit Community – Free to join. Includes masterclasses, courses, and support from like-minded people aging with intention.
Need help choosing? Send me a message. I’d love to hear your story.
Let’s age on purpose.