Strength Training After 40 | Auckland Beginner’s Guide

So, you’ve decided you should probably start strength training.

Great.

Now what?

Which exercises should you do?

How heavy should the weights be?

How many sets and repetitions?

Should you use machines or free weights?

And how hard are you actually supposed to push yourself?

It’s easy to overthink it.

Especially if you haven’t exercised for a while or you feel uncomfortable walking into a conventional gym.

After 16 years as a personal trainer, my advice is simple.

Start slowly.

Learn a few basic movements.

And give yourself time to improve.

Why Strength Training Becomes More Important After 40

Strength training isn’t just about building bigger muscles.

As we get older, maintaining our strength becomes increasingly important.

It helps us stay capable.

Carry shopping.

Climb stairs.

Travel.

Play with our kids.

And keep doing the things we enjoy.

Health New Zealand recommends adults include muscle-strengthening activities on at least two days each week.

As I explained in my article How Much Strength Training Do You Need After 40?, you probably don’t need to spend anywhere near as much time in the gym as you think.

Two or three well-planned strength sessions each week can be a great place to start.

You Don’t Need To Get Fit Before You Start

I hear this more often than you might expect.

“I need to get a bit fitter before I start.”

No, you don’t.

That’s a bit like saying you need to get your hair looking good before going to the hairdresser.

The whole point of starting is to improve.

You don’t need to be strong.

You don’t need to know what you’re doing.

And you definitely don’t need to look like the people you see on Instagram.

You just need somewhere to begin.

At Imagine Fitness, our private personal training studio in Auckland CBD, we work with plenty of professionals over 40 who haven’t trained consistently for years.

We simply meet them where they are.

Start With The Main Movement Patterns

You don’t need twenty different exercises.

For most beginners, I’d start with a few basic movement patterns.

A squat or sit-to-stand movement.
A pushing movement.
A pulling movement.
A hip movement.
Some form of carrying or core exercise.

These movements cover most of the body and help build strength for everyday life.

The exact exercise you use will depend on your experience, mobility and confidence.

A squat might start as sitting down and standing up from a bench.

A push-up might be performed against a wall or bench.

A pulling exercise could use a cable machine or resistance band.

There is nearly always a version of an exercise that meets you where you are now.

How Heavy Should The Weights Be?

This is where many beginners get stuck.

My advice?

Start lighter than you think.

Your first few sessions are about learning the movements.

You’re not trying to prove how strong you are.

Choose a weight you can control with good technique.

As a simple guide, the last few repetitions should feel challenging, but you should still feel like you could do another two or three if you really needed to.

If you finish a set and could easily do another ten repetitions, the weight is probably too light.

If your technique falls apart halfway through the set, it’s probably too heavy.

Listen to your body.

There is plenty of time to add weight later.

How Many Sets And Repetitions Should You Do?

Keep it simple.

For most beginners, I like somewhere around 8 to 12 repetitions per exercise.

Start with one or two sets.

As you become more comfortable, you can gradually add another set or increase the weight.

You do not need a complicated spreadsheet.

You simply need to make the exercises slightly more challenging over time.

That might mean adding a little weight.

Doing another repetition.

Or improving your technique.

Small improvements add up.

How Long Should You Rest Between Sets?

Long enough to feel ready to go again.

For most beginners, somewhere around one to two minutes is a sensible starting point.

But don’t get too caught up watching the clock.

If you’re still breathing heavily, take a little longer.

If you feel ready, get going.

Again, listen to your body.

Machines Or Free Weights?

Both work.

Machines can be useful when you’re starting because they often feel more stable and easier to learn.

Free weights can give you more exercise options and allow movements to be adapted to the individual.

I don’t think one is automatically better than the other.

The best choice depends on you.

Your body.

Your experience.

Your confidence.

And what equipment you have available.

At our Auckland CBD fitness studio, we use a mixture of free weights, cables, suspension trainers and bodyweight exercises.

The equipment is simply a tool.

The goal is to help you get stronger.

How Hard Should A Strength Session Feel?

You should feel like you’ve exercised.

You shouldn’t feel like you’ve been hit by a bus.

Especially when you’re starting.

One of the quickest ways to put someone off exercise is to make their first session so hard they can’t walk properly for three days.

You might feel some muscle soreness.

That’s normal.

But pain is different.

If something doesn’t feel right, stop and adjust.

You don’t get extra points for pushing through pain.

A Simple Two-Day Strength Training Plan

If you’re starting strength training after 40, your week doesn’t need to be complicated.

Day One

Squat or sit-to-stand.
Chest press or incline push-up.
Seated row or resistance band row.
Hip hinge or Romanian deadlift.
Carry or simple core exercise.

Day Two

Split squat or step-up.
Shoulder press.
Lat pulldown or resistance band pulldown.
Glute bridge or hip thrust.
Carry or simple core exercise.

Start with one or two sets of each exercise.

Aim for around 8 to 12 controlled repetitions.

Leave a couple of days between sessions if possible.

That’s enough to get started.

As simple as that.

How Do You Avoid Injury?

Start slowly.

Use a weight you can control.

Learn the movement before trying to lift heavier.

And don’t suddenly jump from doing nothing to training five days a week.

More isn’t always better.

Consistency is key.

If you have an existing injury, ongoing pain or a health condition you’re concerned about, speak to an appropriate health professional before starting.

Watch: Three Movements For A Full Body Workout

If you’re still not sure where to begin, I’ve recorded a simple video showing three movements you can use to create a full body workout.

You don’t need dozens of exercises.

Sometimes keeping things simple is exactly what helps you stay consistent.

When Might A Personal Trainer Help?

You don’t need a personal trainer to start strength training.

Plenty of people train successfully on their own.

But getting some help can be useful if you’re unsure about technique, don’t know how to structure your workouts or simply want some accountability.

It can also help if you feel uncomfortable in a large gym.

At Imagine Fitness, we offer personal training and small group training in Auckland CBD for people who want a more private and supportive place to exercise.

Most of our clients are professionals over 40.

We’re not interested in destroying you in the gym.

We want to help you build strength and stay consistent.

Want My Three-Movement Full Body Workout?

If you want a simple place to start, I’ve put together a Three-Movement Full Body Workout template.

It’s designed to keep strength training simple and give you a basic structure you can use straight away.

Get in touch and ask me for the Three-Movement Full Body Workout.

I’ll send it over.

Keep moving.

Frequently Asked Questions

How often should beginners strength train after 40?

Two strength sessions each week is a great place to start. Health New Zealand recommends muscle-strengthening activity on at least two days each week.

How heavy should I lift when starting strength training?

Start with a weight you can control. The last few repetitions should feel challenging, but your technique should remain good.

Are machines or free weights better for beginners?

Both can work well. The best choice depends on your experience, confidence and the exercises that suit your body.

Should strength training hurt?

No. Muscle effort and some soreness can be normal, but pain is different. Stop and adjust an exercise if something doesn’t feel right.

Is it too late to start strength training after 50?

No. You can improve your strength at almost any age. Start at the right level and build gradually.

How to Start Strength Training After 40: A Simple Auckland Beginner’s Guide