If you asked me this question 16 years ago, I probably would have given you a complicated answer.
Sets.
Reps.
Training splits.
Exercise selection.
These days my answer is much simpler.
You probably need less than you think.
One of the biggest barriers to exercise isn’t motivation.
It’s believing you need hours in the gym before it’s worth starting.
You don’t.
If you’re over 40, two or three strength sessions each week are enough to make a real difference.
The challenge isn’t usually knowing what to do.
It’s finding something you can stick to.
What Do The Guidelines Say?
Health New Zealand recommends adults do at least 2½ hours of moderate physical activity each week, along with muscle-strengthening activities on at least two days.
That sounds like a lot when you first hear it.
But it soon adds up.
A 30-minute walk most days.
Two or three strength sessions.
Some extra movement whenever you can.
It doesn’t have to happen all at once.
What Does The Latest Research Suggest?
Recent research has added another interesting piece to the puzzle.
It suggests that around 90 to 120 minutes of strength training each week may provide many of the health benefits most people are looking for.
That’s only 30 to 40 minutes, two or three times a week.
For busy professionals, that’s much more achievable than spending hours in the gym.
It’s also very close to what I’ve seen work with clients over the last 16 years.
Why Strength Training Matters More As We Get Older
After 40, we naturally begin to lose muscle mass if we don’t use it.
Strength training helps slow that process.
It also helps you:
- Stay stronger for everyday life.
- Support healthy bones.
- Improve balance.
- Maintain your independence as you get older.
- Make everyday tasks feel easier.
- Support healthy weight management.
Most of my clients don’t want to become bodybuilders.
They want to keep up with their children.
Travel without struggling.
Carry shopping without thinking about it.
Feel strong and capable.
That’s what strength training gives you.
You Don’t Need To Destroy Yourself
One thing social media has done very well is convince people that every workout should leave them exhausted.
I don’t agree.
You don’t need to crawl out of the gym.
You don’t need to train until you’re sick.
You don’t need to spend two hours lifting weights.
You just need to challenge your muscles consistently.
Done properly, a well-designed 30-minute session can be incredibly effective.
What Does A Typical Week Look Like?
If you’re working full-time and juggling family life, I’d keep it simple.
- Two or three strength sessions each week.
- Aim for around 30 to 40 minutes per session.
- Walk most days.
- Move whenever you can.
That’s enough for most people.
Could you do more?
Of course.
Do you need to?
Probably not.
The Best Programme Is The One You’ll Keep Doing
I’ve seen people follow the perfect programme for three weeks.
I’ve also seen people follow a simple programme for three years.
I know which one gets the better results.
Consistency beats intensity.
Every single time.
If you’re trying to fit exercise around a demanding job, don’t chase perfection.
Build a routine you can repeat.
That’s how habits are formed.
It’s also why I believe health should support life, not compete with it.
You might also enjoy reading After 16 Years As A Personal Trainer, Here’s The One Thing That Matters Most.
My Advice
If you’re over 40 and wondering where to start, don’t overthink it.
Aim for two or three strength sessions each week.
Walk regularly.
Eat sensibly.
Sleep as well as life allows.
Keep it simple.
And remember, the goal isn’t to find the perfect programme.
It’s to find one you’ll still be doing next year.
Ready To Get Stronger?
At Imagine Fitness, we help career-driven professionals over 40 build strength, improve fitness and stay consistent through personal training and small group training in Auckland CBD.
Our sessions are designed to fit around work, family and real life.
No extreme workouts.
No unrealistic expectations.
Just practical coaching that helps you stay strong for the long term.
Learn more about our personal training and small group training services.
View our current timetable.
Read our client success stories.
Frequently Asked Questions
How many times a week should I do strength training after 40?
For most people, two or three sessions a week is enough to build strength and improve long-term health.
How long should a strength training session be?
A well-planned session of 30 to 40 minutes is enough for most busy professionals.
Is walking enough after 40?
Walking is excellent for your health, but it should be combined with strength training to help maintain muscle and bone health.
Is it too late to start strength training at 50 or 60?
No. People can improve strength, balance and confidence at almost any age with the right programme.
Do I need a gym?
No. You can build strength at home, in a gym or with the support of a personal trainer. The best option is the one you’ll stick with.