Lifting After 40: How to Build Muscle and Support Your Joints

So here’s the truth: You’re not broken, you’re not too old, and yes—you absolutely can build muscle after 40!

In fact, if you’re feeling achier, stiffer, or weaker than you used to, that’s exactly why lifting should be part of your weekly routine. But—and this is important—how you lift, how often you recover, and how you care for your joints matters more now than ever.

Let’s talk about how to do it right.

Step 1: Shift Your Mindset

A lot of people think building muscle after 40 is about fighting age. I think it’s about living fully. Strong legs help you hike longer. Strong glutes protect your knees. Strong arms help you carry groceries, pick up kids/grandkids, or haul your kayak. Strength training isn’t about chasing your 20-year-old self—it’s about supporting your current and future self.

Step 2: Know Your Priorities

Once we hit 40, we naturally start to lose muscle mass (called sarcopenia) and joint cartilage isn’t quite as forgiving. So, your lifting goals need to focus on:

• Progressive overload (gradually increasing challenge)

• Joint-friendly movement patterns

• Stability and mobility

• Smart recovery

I'll give you some ideas for how to implement these below!

Real-Life Story: Meet Jess

Jess is 47. She came to me with tight hips, an old shoulder issue, and a goal to feel stronger and build lean muscle. We didn’t start with burpees or heavy deadlifts. We started with:

• Split squats holding a light kettlebell

• Seated resistance band rows

• A focus on posture, alignment, core activation and breathing

Now? She’s lifting heavier than she ever thought possible—and her knees don’t hurt when she climbs stairs anymore.

P.S - Jess recently found out she has osteopenia! Had she not started progressive resistance training several years ago, this very well could be full blown osteoporosis at this point! She is more grateful than ever that she already has a resistance training plan in place to combat her bone loss!

Step 3: Lift Smart, Not Just Heavy

Here’s what lifting smart looks like after 40:

✅ Warm up properly. (Move all your joints, dynamic stretches, activate your glutes & core.)

✅ Focus on form. Quality reps beat ego reps every time. It can be fun to chase a PR (personal record) but make sure you're not giving up form to get there. We could get away with this in our 20s, now... not so much!

✅ Train stability. Use single-leg exercises, offset loads, and balance drills to train the small stabilizer muscles that protect your joints.

✅ Build gradually. Use step loading—increase weight a little at a time and stay in control.

✅ Add recovery days. Your body builds muscle between sessions. Give it rest, sleep, good food, and some mobility love. I actually can't say enough about the importance of recovery days.. but I'll just stop here for now. 😉

Actionable Weekly Template (3-Day Strength Focus)

Let me just say this - There are a million workouts floating around the internet these days, and not every workout is right for every body. Please listen to your body. Don’t push through pain. Always take the time to warm up—even if you’re just doing something short.

And hey, if you’re following a workout from an app or a random Instagram reel and you’re not sure if a particular exercise is right for you, reach out! I’m happy to help you get the most out of your workouts—safely, smartly, and in a way that supports your current body and goals.

Day 1 – Lower Body Strength + Core

• Glute bridges or hip thrusts

• Dumbbell goblet squats

• Step-ups (hold support if needed)

• Farmer carries

• Bird dogs or dead bugs

Day 2 – Upper Body Push + Pull

• Incline push-ups or chest press

• Resistance band rows or cable rows

• Overhead dumbbell press

• Biceps curls + triceps kickbacks

• Shoulder mobility stretches

Day 3 – Stability + Total Body Circuit

• Single-leg balance with reach

• Offset lunges

• Kettlebell deadlifts

• Standing woodchoppers

• Foam rolling + long walk to finish

Note: Adjust for your current level!

Don’t Skip These Joint-Supporting Helps

🦴 Collagen + protein: A balanced diet with enough protein (think 0.8-1g per pound of lean body mass) helps with tissue repair and muscle growth.

🧘🏽‍♀️ Mobility training: Add 10 minutes a few times a week for stretching, foam rolling, or yoga. Longer if time permits but even small amounts of time will help in the long run.

💧 Hydration: Joints are mostly fluid. Keep them juicy.

👟 Footwear: Supportive shoes can make a big difference, especially for knees, hips, and back. But... so can spending time barefoot! Find a balance.

Bottom Line

Lifting after 40 doesn’t mean punishing workouts or chasing six-pack abs. It means building strength for life—so you can hike that mountain, swim on vacation, carry your paddleboard, or just feel confident moving through the day. That doesnt mean you can't also train for asthetics. It just means, consider letting asthetics be the byproduct rather than the entore focus. 😅

Got questions? Drop them in the comments or shoot me a message—I love helping people figure this out.