The Power of Strength Training For Over 40s

The Power of Strength Training For Over 40s

As we age, it’s natural to experience some physical changes that can feel daunting. However, the aging process doesn’t have to be synonymous with a decline in strength and vitality. For individuals over 40, incorporating strength training into their fitness routine can be a real game changer. This blog looks at the numerous benefits of strength training for those in their 40s and beyond. We highlight how this form of exercise can really enhance their overall well-being and quality of life.

Counter Acting Muscle Loss

One of the most significant challenges we face as we age is the loss of muscle mass. Strength training provides an effective solution to help slow this process down by stimulating muscle growth and preventing muscle wastage. Regular resistance training can actually help to preserve and build lean muscle, resulting in increased strength and improved body composition.

Boost Bone Density

As we age, our bones become more vulnerable to conditions such as osteoporosis. Strength training, particularly weight bearing exercises, can help improve bone density, reducing the risk of fractures and maintaining skeletal health. It’s an essential aspect of maintaining strong and resilient bones in the later stages of life.

Improving Metabolism

Metabolism tends to slow down with age, which can lead to weight gain and a decline in energy levels. Strength training has been shown to increase metabolism by stimulating muscle growth. With a higher metabolic rate, individuals should find weight management more effective and stay energised throughout the day.

Enhancing Joint Health and flexibility

It’s a common misconception that strength training might be harmful for ageing joints. In fact properly designed and executed exercises can actually promote joint health and flexibility. Strengthening the surrounding muscles helps to stabilise joints, reducing the risk of injuries and enhancing overall mobility.

Managing Chronic Conditions

Regular strength training has been linked to improvements in various chronic health improvements such as diabetes, heart disease and arthritis. It can help control blood sugar, lower blood pressure and alleviate joint pain, leading to a more active and enjoyable lifestyle.

Boosting Cognitive Function

Physical fitness and cognitive function are closely connected. Engaging in strength training has been shown to support brain health and cognitive abilities in older adults. Exercise promotes the release of chemicals that aid memory, focus and overall cognitive performance.

Enhancing Mood and Reducing Stress

Strength training doesn’t only benefit the body; it’s also a powerful tool for mental well-being. Regular exercise releases endorphins, the ‘feel-good’ hormones, reducing stress, anxiety and depression. It provides a natural way to combat the emotional challenges that can accompany ageing.

Strength training is a vital component of maintaining a healthy and active lifestyle for everyone, especially as we age. It offers a plethora of benefits from building muscle to helping reduce stress and anxiety. By incorporating regular strength training into your training routines individuals can help reduce the limitations that come with age and embrace a life of resilience, vitality and overall improved well-being.


Cheese and Onion Omelette

Cheese and Onion Omelette


30g Cheddar Cheese

1 1/2tsp Skimmed Milk

1/2 Bell Pepper

1 Chopped Spring Onion

2 Large Eggs

1 Large Apple




– Whisk eggs together with the milk in a large microwave safe mug.

– Stir in cheese, chopped peppers, spring onion and season with salt and pepper.

– Microwave, then remove and stir, in 30 second increments, until the egg is set. Serve with sliced apple.

Staying Fit Past 40: Enjoying a Healthly and Vibrant Life

Staying Fit Past 40: Enjoying a Healthly and Vibrant Life

Being 40 has changed! Once seen as being ‘over the hill’ it’s now looked at as more of an opportunity to enjoy life and all its experiences to the fullest. However, we do have to understand that certain changes to our lifestyle and bodies will still have a significant impact on us both physically and mentally. The demands of work, family and other responsibilities can often take precedence, making it challenging to prioritise physical activity. But, maintaining an active lifestyle could be the answer to ensuring you have enough time and energy to be able to focus on the challenges life throws at us. Taking part in regular exercise in your 40s will not only keep you fit and healthy but also boosts energy, enhances mental clarity and can drastically improve overall well-being. In this blog, we will explore the benefits of staying active at 40 and provide you with practical tips to help you integrate fitness into your daily routine.

Benefits of Staying Active at 40

– Improved Physical Health: Regular exercise helps reduce the risk of chronic illnesses such as heart disease, diabetes and obesity. It enhances cardiovascular health, strengthens muscles and bones whilst boosting the immune system.

– Mental and Emotional Well-being: Physical activity triggers the release of endorphins, often referred to as ‘feel good hormones’. These neurotransmitters elevate your mood, reduce stress and can help alleviate the symptoms of anxiety and depression, leading to potentially a more positive outlook on life.

– Increased Energy Levels: Contrary to what some might believe, physical activity does not drain your energy; it replenishes it! Engaging in regular exercise helps combat fatigue and promotes better sleep patterns, leaving you feeling more energised throughout the day.

– Weight Management: It might feel that our metabolism slows down after we turn 40, leaving you sluggish and feeling like you’ve gained a few pounds. Maintaining weight can definitely feel more challenging. Staying active helps your body to efficiently burn more calories, builds muscle mass and can really help you to prevent unwanted weight gain.

– Enhanced Cognitive Function: Studies have shown that regular exercise improves cognitive function and memory, helping reduce the risk of cognitive decline and age-related conditions like Alzheimer’s disease.

Tips For Staying Active

– Find Activities You Enjoy: The key to maintaining an active lifestyle is to engage with activities that you genuinely enjoy. Whether it’s dancing, hiking, swimming, going to the gym or playing sport. Choosing activities you enjoy will make staying active feel less of a chore and more like a rewarding experience.

– Set Realistic Goals: Set achievable fitness goals that align with your current fitness level and lifestyle. Gradually increase the intensity and duration over time to avoid overexertion and injury.

– Mix It Up: Try not to stick to a single workout routine. Mix up your workouts to keep things interesting and challenging different muscle groups. Include a variety of training styles such as cardiovascular, strength and flexibility exercises.

– Don’t Over Look Weighted Exercise: Lifting weights isn’t going to make you bulky, but what it will do is increase strength, boost your metabolism, improve your sleep quality, support mental well-being and even boost fat burn, amongst other benefits.

– Prioritise Recovery: As we age, recovery becomes crucial. Give your body ample time to rest and recover between workouts. Have low impact days where you can focus on moving your body (like walking), flexibility and relaxation.

– Make It a Social Activity: Invite friends or family to join you on your fitness endeavours. Working out with others can provide motivation, support and accountability.

– Get a Coach: Similar to inviting your friends, a coach (like a Personal Trainer) can boost your fitness journey offering advice, motivation and accountability.

– Make It Daily: Look for opportunities to be active through the day. That could be choosing to take the stairs instead of the lift, parking 10 minutes away from your destination and walking the rest of the way or even just dancing around your kitchen. The more we move the better our bodies will be.

At 40, staying active is more than just staying in shape. It’s an investment in your long-term health and happiness. By incorporating regular physical activity into your lifestyle, you can enjoy the numerous health benefits it offers. So lace up your trainers and embark on a journey to a healthier, happier more vibrant version of you!

Teriyaki Salmon

Teriyaki Salmon


2tsp Rice Vinegar

1tsp Ginger Root

1 Garlic Clove (Raw)

1tsp Sesame Seed Oil

1tsp Sesame Seeds

240g Chopped Broccoli

60ml Coconut Aminos (Soy Sauce can be used as a replacement)

1tbsp Honey

8oz Salmon Fillet



– Combine aminos (or Soy Sauce), honey, rice vinegar, sesame oil, minced ginger and garlic in a saucepan and simmer for 10mins, stirring occasionally until lightly thickened.

– Remove sauce from the heat and place in the fridge to cool, preheat oven to 200°C.

– When the sauce is is slightly cooled, dip the salmon in the sauce to coat it lightly. Bake the fish in foil for 15minutes (ensure it is cooked through).

– Remove the salmon from the over and preheat the grill. Brush the salmon with the remaining sauce and grill until sticky and caramelised.

– Remove from the grill and top with sesame seeds. Serve with steamed broccoli.


Gyms Don’t Have To Be Scary: Embracing Your Fitness And Workout With Confidence

Gyms Don’t Have To Be Scary: Embracing Your Fitness And Workout With Confidence

It’s understandable that for many people, the thought of stepping into a gym can be intimidating. The clanging of weights, the sight of fit individuals working out and the fear of being judged (by so called experts) can create an overwhelming sense of anxiety. However, it is crucial to remember that not all gyms are the same and they really don’t have to be scary places. In fact, they can be incredible spaces for personal growth, self-discovery and improved health. In this blog we will explore why gyms don’t have to be scary and give you tips on how to embrace your fitness and workout with confidence.

1- Non-judgemental Environment

Contrary to popular belief, most gym-goers are not there to judge other people. The gym is a space for people of all ages, fitness levels and backgrounds to work towards their health goals. The majority of individuals are focused on their own workouts and are often supportive of others on their own journey.

2- Welcoming Community

Gyms foster a sense of community where like-minded individuals come together to pursue their fitness aspirations. Engaging with fellow members, trainers or staff can lead to meaningful connections and a further sense of belonging.

3- Personalised Programs

Gyms should offer you a personalised fitness program tailored to your needs, goals and fitness level. Working with a trainer can help build confidence through expert guidance and providing more structure to your workouts. This will make your gym experience more enjoyable and effective.

4- Variety of Activities

Gyms will offer a wide range of activities and classes, catering to various interests and fitness levels. From Pilates to HiiT (High Intensity Interval Training) and dance classes, there’s something for everyone to explore and find enjoyment in.

5- Progress Tracking

Gyms should have tools to track your progress, such as fitness apps, wearable devices and body measurements. Keeping track of your journey can be motivating and rewarding as you witness your growth and improvements over time.

Tips to embrace your fitness and workout with confidence

– Start Slowly: Begin with simple exercises and gradually build your routine. Rome wasn’t built in a day and neither is your fitness journey.

– Don’t Try To Do Too Much Too Soon: In all reality, if you’re just starting out, you’re not going to maintain going to the gym 5 times a week, life will undoubtedly get in the way and that leads to more issues. Commit to twice and week! Being consistent for a long period of time is better than short bursts of perfection.

– Set Realistic Goals: Establish short-term and long-term fitness goals. Celebrate each milestone, no matter how small, as they contribute to your overall progress.

– Bring A Friend: Working out with a friend can make the experience more enjoyable and provide mutual support and encouragement.

– Experiment With Different Activities: Try out various classes and workouts to find what you enjoy the most.  The key to long-term success is finding a fitness routine that you love and enjoy doing.

– Ask For Help: Don’t hesitate to seek advice from gym staff and trainers if you’re unsure about using certain equipment or techniques. They are there to help and support you.

– Practice Positive Self-Talk: Replace any negative thoughts with positive affirmations. Remind yourself that you are capable and worth of pursuing your fitness goals.

– Focus On Progress, Not Perfection.: Embrace the journey and acknowledge that progress won’t be linear. Every step forward is a step to a happier, healthier you.

– Take Breaks When Needed: It’s ok to take breaks or modify your workouts. If you feel overwhelmed or fatigued, listen to your body and take a step back. You should always prioritise self-care.

So in conclusion, gyms don’t have to be scary and remember not all gyms are the same. Find somewhere you feel welcome and supported, manage your expectations and take your time! Your health and fitness should be a life long journey.