Health considerations for starting strength training after age 40

As individuals pass the age of 40, there is a growing trend of returning to physical activity to improve health, energy, and muscle mass. However, experts note that physiological changes require a more cautious approach compared to younger years.

Key physiological shifts include a natural decline in muscle mass and strength, which can impact posture and metabolism. Additionally, joints and tendons may lose elasticity, and recovery times typically increase. A phenomenon known as anabolic resistance means that older adults may require higher protein intake—generally between 1.2 and 1.6 grams per kilogram of body weight—to stimulate muscle growth effectively.

Medical professionals emphasize the importance of preventative measures, such as obtaining medical clearance through sports medicine examinations. Data from the iDoctors platform shows a significant increase in specialist appointments during the autumn and early new year, with 28% of those seeking sports medicine services being individuals over the age of 40.