From around your 30s and 40s, muscle mass slowly starts to decline. Strength training is one of the most effective ways to slow this down — helping you stay strong, protect your joints and keep doing the things you enjoy for longer.
Benefits of strength training
- Builds and maintains muscle and strength
- Supports healthy bones and joints
- Helps with weight management and blood sugar control
- Improves balance, posture and everyday movement
- Boosts mood, energy and sleep quality
How to get started
You don’t need a gym. Two or three short sessions a week, using your body weight or a pair of light dumbbells, is a great start. Try these beginner moves:
- Squats: sit back towards a chair and stand up again. Aim for 8–12 slow repetitions.
- Wall or knee push-ups: build chest, shoulder and arm strength.
- Dumbbell rows: strengthen your upper back and support good posture.
- Glute bridges: lying on your back, lift your hips to work your glutes and lower back.
- Plank: hold for 15–30 seconds to strengthen your core.
Tips for training safely
- Warm up for 5 minutes with light movement before you start.
- Focus on good form and slow, controlled movements rather than heavy weights.
- Increase the weight or repetitions gradually, every couple of weeks.
- Leave at least one rest day between sessions for the same muscles.
- Stop if you feel sharp pain, chest pain or dizziness.
If you have a heart condition, joint problems or haven’t exercised for a long time, check with your doctor before starting a new exercise routine.
This guide is for general information only and is not a substitute for advice from your doctor. If you have symptoms or concerns, please speak to a healthcare professional.
