Updated: 06 November, 2026
If you are in your forties or beyond and wondering whether now is the right time to pick up some weights, the short answer is yes. Strength training for women over 40 does not need to be complicated, extreme or intimidating. It simply means regularly asking your muscles to work against some resistance, whether that is your own bodyweight, a resistance band or a dumbbell. This guide explains what the NHS recommends, how to get started sensibly and how to build a routine you can keep up around work, family and everything else.
Why strength training matters at this stage of life
The NHS lists a wide range of benefits from regular physical activity, including a lower risk of conditions such as coronary heart disease, type 2 diabetes and osteoarthritis, fewer falls in older adults, and better mood, sleep and energy (NHS exercise health benefits). Strengthening activities are one part of that picture, alongside activity that raises your heart rate.
Bone health is another reason many women look at strength work. The NHS lists the menopause as a risk factor for osteoporosis, and its prevention advice includes regular exercise that combines weight-bearing, strengthening and balance activities (NHS osteoporosis prevention). The NHS describes menopause and perimenopause as a natural stage that usually happens between about 45 and 55, although it can be earlier (NHS menopause). Exercise is not a cure for anything, and it will not suit every person in the same way, but it is a sensible habit to build.
What the NHS recommends
For adults aged 19 to 64, the NHS recommends doing strengthening activities that work all the major muscle groups on at least two days a week. You should work until you need a short rest before repeating the movement. These sessions are in addition to your aerobic activity, for which the NHS suggests at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity (NHS physical activity guidelines).
The NHS's examples of strengthening activities are broader than many people expect: lifting weights, working with resistance bands, bodyweight exercises such as press-ups and sit-ups, yoga, Pilates, heavy gardening and carrying heavy shopping. You do not have to join a gym to meet the guideline, although having access to equipment and some guidance can help you progress.
How to start safely
Start where you are, not where you think you should be. The NHS's own strength exercise guide tells beginners to build up slowly and gradually increase repetitions over time, to keep movements slow and controlled, and to use a stable chair for support during standing exercises (NHS strength exercises).
Choose a few simple movements. Sit-to-stands, mini-squats, wall press-ups and biceps curls with light weights are all in the NHS routine.
Focus on technique first. Keep your back straight in squats and keep your knees facing forward over your big toe.
Begin light. A filled water bottle is enough to start with for arm exercises.
Increase gradually. Add a few repetitions, or a little more resistance, only when the current level feels comfortable.
If you have a health condition, an injury, pelvic floor concerns, joint pain, or you are unsure how much activity is right for you, speak to your GP or a physiotherapist before you start. If you have been diagnosed with osteoporosis, or are at risk of it, ask your GP or a physiotherapist which exercises are suitable for you.
A simple weekly structure
Here is an example that fits the NHS minimum. It is a starting point, not a prescription, so adjust it to how you feel.
Two strength sessions a week, on non-consecutive days if you can. Each might include a squat or sit-to-stand, a pushing movement (such as a wall or incline press-up), a pulling movement (such as a resistance band row), a hip movement (such as a glute bridge) and a gentle core exercise.
Some aerobic activity most days: brisk walking, cycling or swimming all count. The Liverpool waterfront and local parks are good places for a walk.
A rest day or two, and some balance work such as standing on one leg while you brush your teeth.
Aim for one to three sets of each exercise, resting briefly between sets. When a set starts to feel easy, make it a little harder. If you want to read more about how to do that, see our guide to progressive overload, and our guide to mastering squats is a helpful starting point for one of the most useful lower body movements.
Making it fit your life
The best routine is one you actually do. Short sessions at home count. So does a lunchtime walk followed by a few sets of squats and press-ups. Many women over 40 are balancing work, children, caring responsibilities and their own health, so be realistic about what is possible in a normal week and build from there. Missing a session is not a failure; it simply means you pick up again at the next one.
Do you need a personal trainer?
You do not need one, but some people find it helpful, especially when starting out or returning after a break. A personal trainer can show you how to perform exercises with good technique, adjust the programme around how you feel, and keep you accountable. Reshape Infinity Fitness offers one-to-one personal training in Liverpool, at the gym or at home, and a buddy system where you can train with up to two friends. If a friend would make it easier to turn up, that can be a good way to begin.
Frequently asked questions
Is it too late to start strength training at 40, 50 or older?
No. The NHS guidelines for adults apply across the age range, and the NHS strength exercise guide is written for people who are beginning gently. Start with light resistance, build up gradually and speak to your GP first if you have any concerns.
Will lifting weights make me bulky?
Gradual strength training with sensible loads is unlikely to make you bulky. Most people find that they simply feel stronger and more capable in daily life, such as carrying shopping or climbing stairs. Results differ from person to person, and no programme can promise a particular outcome.
How often should I do strength training?
The NHS recommends strengthening activities that work all the major muscle groups on at least two days a week for adults aged 19 to 64. Many people start with two shorter sessions and adjust from there.
Is strength training safe during perimenopause or after the menopause?
Exercise is generally encouraged, and the NHS includes strengthening and weight-bearing activity in its advice on keeping bones healthy. However, everyone is different. If you have symptoms that are affecting how you feel, or you have a condition such as osteoporosis, speak to your GP or a physiotherapist about what is right for you.
What if I have not exercised for years?
Begin with the gentle NHS routines, keep the movements slow and controlled, and only increase the challenge gradually. If you are unsure, a GP, physiotherapist or qualified personal trainer can help you decide where to start.