Strength training at home for women over 40: where to start.
You don’t need to feel fit before you begin strength training. You need a starting point that makes sense for you, and a way to keep coming back to it. If you’re over 40 and returning to exercise, that can be far more useful than another ambitious plan that doesn’t fit your week.
Start with what you can repeat.
Choose a realistic place in your week for strength work. The NHS recommends strengthening all the major muscle groups on at least two days each week for adults aged 19–64, alongside aerobic activity. That’s general guidance, rather than a personalised training plan. If you’re starting from very little, build up gradually.
A class can give you a clear appointment and someone to guide you. A recording can give you flexibility. Neither wins a prize: the useful option is the one you can make work.
Keep the equipment simple.
A pair of dumbbells is a useful place to start. A resistance band can add variety, but you don’t need to order a miniature gym before trying a class. Ask your coach what you’ll use and talk through the weights you already own.
Check that you can move and put the weights down without bumping into furniture, pets or other people. A clear area matters more than a large room. Mine is proof that a spacious studio is optional.
Get comfortable with the movements.
Look for coaching that explains exercises clearly and offers alternatives. You should be able to ask questions and take a pause. The aim of a first session is to find your feet, not to keep up with the most experienced person on screen.
What Byrewell LIVE looks like.
We train on Zoom on Monday, Wednesday and Friday at noon, UK time. Sessions are around 45 minutes, with recordings available 24/7. There’s encouragement, effort and real life in the room. You can try a free week before deciding about the £34 monthly membership.
Before starting, tell me about your experience and any concerns. If you haven’t exercised for a while or have medical concerns, the NHS advises speaking to your GP first.
Further reading: NHS guidance on strength and physical activity.