What is the evidence for strength training on health for the over 40s

Strength training in adults over 40 is strongly supported by evidence for significant health benefits, including improved muscle mass, bone health, metabolic rate, physical function, and reduced risk of chronic disease and falls.

Physical Benefits

• Muscle Mass and Strength: Strength training helps slow or reverse sarcopenia, the age-related loss of muscle mass and function, with studies showing improvements in both upper and lower body strength of 24–33% after resistance training interventions in older adults.

• Bone Density: Weight-bearing and resistance exercises increase bone density, lowering osteoporosis risk and reducing fracture rates, which is especially important for post-menopausal women or anyone at increased fall risk.

• Metabolism: Maintaining or increasing lean muscle helps counteract metabolic slowdown, supports healthy weight management, and lowers risk of developing obesity-related conditions such as diabetes or heart disease.

• Joint Health and Injury Prevention: Stronger muscles support joint stability, reduce pain from arthritis, and decrease the likelihood of injuries.

Functional Outcomes

• Balance and Mobility: Regular strength training improves balance, posture, and coordination, decreasing falls and helping maintain independence in daily activities.

• Physical Function: Short training programmes (as little as 6–8 weeks) lead to significant improvements in strength, walking distance, and timed functional tasks—even for those starting late in life.

Mental and Longevity Benefits

• Mental Health: Resistance training reduces anxiety and depressive symptoms, and positively affects emotional wellbeing and confidence.

• Longevity and Chronic Disease: Studies find that adults over 40 who strength train regularly have lower risks of death from heart disease and other chronic illness, and experience improved quality of life.

Training Guidelines

• Frequency and Intensity: Evidence supports at least 2–3 resistance training sessions per week for adults over 40. Both low and higher intensity training induce hypertrophy and neural adaptations, with benefits seen across all age groups—even those beginning at retirement age.

• Variation and Recovery: Incorporating different exercise types, sets, and proper recovery is essential for optimal benefit and injury prevention.