Proper Strength Training After 40 Will Result In Feeling Stronger, Fitter, Happier

The Man With A Plan For Proper Strength Training After 40 Will Win

For men, turning 40 often feels like a milestone where society whispers that your prime might disappear. The truth is: your best years don’t have to be behind you after 40. For those aged 35 to 60 dipping their toes into weight lifting, this is your chance to become stronger, fitter, and wiser—physically and mentally. At Got2ManUp, we’re all about building a healthier you through proper strength training after 40 by giving you a detailed plan to take to the gym and recipes that you will like to eat well. It doesn’t matter if you’re a beginner or returning after a long break, it’s never too late to start. Let’s explore how you can confidently kick off your journey.

Why Your Best Years After 40 Are Still Ahead

Aging doesn’t mean decline—it’s an opportunity for growth. Research shows strength training after 40 can reverse muscle loss, boost metabolism, and improve mental clarity. According to the American College of Sports Medicine (ACSM), adults over 40 who lift weights regularly see muscle mass and bone density gains, countering sarcopenia (age-related muscle loss). Plus, the gym isn’t just about physical strength—it’s a mental reset, fostering resilience and wisdom.
For beginners aged 35 to 60, this is your moment. You’re not chasing youth but building a stronger, fitter version of yourself. The key? Have a plan. Start smart, eat right, and embrace the process.

Don’t Be Intimidated By YouTube Influencers

One thing that holds regular men who have never used a gym before is they see the “influencers” on YouTube and think that’s what all people in a gym look like. It’s not. In any gym across the USA, you will find people working out every day to get in or get back into shape. Are you not sure about something, or do you need a spot? Ask anyone around you; they will gladly help out. You will end up making new friendships that will more than likely last a lifetime.

Being around like-minded people is always a good idea; the gym is no different. Your normal man over 40 spends 45 – 60 minutes in the gym working out, and follows a healthy lifestyle. They aren’t working out 4-5 hours a day, taking tons of supplements and trying to look like the Hulk.

Starting Your Weight Lifting Journey: Nautilus Machines for Beginners

If you’re new to the gym, walking into a sea of dumbbells and barbells can feel intimidating. That’s why Nautilus machines are perfect for kickstarting your proper strength training after 40 weightlifting journey. These machines guide your movements, reducing the risk of injury while you learn proper form. They target specific muscle groups—like chest presses for your pecs or leg extensions for your quads—making them beginner-friendly.

How to Begin – Using RPE to Find the Right Weight

The Rate of Perceived Exertion (RPE) is a scale you will use throughout this program. IT WORKS THAT GREAT! Here’s the RPE scale-
Scale: RPE is typically measured on a scale from 1 to 10:

1-2: Very light activity where you can talk with ease.
3-4: Light to moderate activity; conversation is still comfortable.
5-6: Moderate effort; conversation is somewhat challenging.
7-8: Vigorous effort; talking is difficult except in short bursts.
9-10: Maximal effort; talking is nearly impossible.

Here is a Week 1 workout from the Got2ManUp Strength Training Blueprint.

As you can see, you are doing high reps to start so you don’t hurt yourself. In this scenario, you would-

Starting Point: Aim for RPE 1-2. You should feel slightly challenged but in control and be able to do 20-15 reps.
Example: If 30 lbs feel like a breeze (RPE 2) on the 20th rep, bump it to 40 lbs on the next set of 15. If it’s still in the 2 RPE, start with 40 lbs for the 20 rep the next time you see this exercise.
Progression: Over weeks, increase the weight until RPE 2 becomes RPE 4.

This method prevents overtraining and builds confidence. Log your RPE after each set to learn your limits.

Start Slow: Aim for 2-3 weekly sessions, 30-40 minutes each. (I have people lift 3 days a week for the first 30 days using Nautilus machines.
Focus on Form: Adjust the seat and weights so movements feel smooth, not jerky. The Blueprint comes with a detailed exercise guide where every exercise is explained for proper set up. You can also listen to the audio version while in the gym.
Light Weights: This will be the lightest weights you ever lift, assuming you stick with weight training. There is no quick way to build muscle no matter what you read or see on Youtube. Building muscle takes hard work and time, but it also feels good everytime you leave the gym.

Progressing to Dumbbells, Barbells, and Cables

Once you’ve mastered Nautilus machines (typically after 4-6 weeks), it’s time to level up. Dumbbells, barbells, and cables offer more freedom and gains for proper strength training after 40. These tools engage stabilizer muscles, enhancing balance and functional strength. You should add an extra day or two of workouts, splitting up body parts and start zeroing in on muscles. Here is a detailed routine from the Got2manup bundle Intermediate workout.

As you can see the intensity has been turned up a few notches. This is six weeks after starting our program so your body will be able to start handling these loads. The big change here besides getting away from machines is we add in tempo. I have done many articles on the benefits of using Time Under Tension (TUT) click here to read one At this stage you are still not going all out, that comes in Advanced but the [point I am making is if you have a system you are following you should be able to do this type of workout.

Key Tip: Progress slowly. Rushing into heavy weights risks strains or worse. Record your reps and weights weekly to track growth without ego-lifting. Ego-lifting is one of the biggest reasons men over 40 hurt themselves which also leads to quitting lifting. Sticking with TUT will keep you from ego lifting.

Mastering Form to Avoid Injury

Good form is the foundation for proper strength training after 40. Poor technique—like rounding your back during a deadlift—can sideline you with injuries. Beginners should prioritize learning movements over lifting heavy.

Posture: Keep your spine neutral and shoulders back.
Range of Motion: Move fully, but don’t overextend joints.
Breathing: Exhale on effort (lifting), inhale on release.

Not everyone can afford a trainer. You have many options on the internet now. Consider purchasing a program with detailed workout routines planned out for you, watch reputable YouTube tutorials, or go on Amazon and buy a weight training book. Whatever route you go, start slow with machines and work your weight up. This is a lifestyle change for you—a great one! Think of it in the long term. There is no quick scheme to build muscle.

Eating Healthy to Fuel Your Gains

Lifting weights is only half the equation—eating healthy fuels your best years after 40. Your body needs protein, carbs, and fats to repair muscles and sustain energy.

Protein: Aim for 0.7-1g per pound of body weight daily. Think chicken, eggs, or plant-based options like lentils.
Carbs: Oatmeal, sweet potatoes, or rice power your workouts.
Fats: Nuts, avocados, or olive oil support hormones and recovery.

Sample Day:

Breakfast: Greek yogurt with berries (protein + carbs).
Lunch: Grilled chicken, quinoa, steamed broccoli.
Dinner: Salmon, brown rice, avocado salad.

Hydrate, too—aim for 10 – 14 cups of water daily. Small, consistent changes beat crash diets every time.

The Mental Edge: Wiser Through Fitness

Your best years after 40 aren’t just physical—they’re mental. Lifting weights releases endorphins, reducing stress and sharpening focus. A 2022 study in Frontiers in Psychology found that resistance training improves cognitive function in adults over 40, enhancing memory and decision-making.

The gym becomes your classroom. Each rep teaches patience; each session builds discipline. You’re not just getting fitter—you’re growing wiser. Feed your mind positive thoughts.

Overcoming Doubts and Sticking With It

“I’m too old,” or “I’ll never look like I did at 25.” Sound familiar? Those doubts fade when you see progress. Your best years after 40 are about feeling strong, not chasing a past version of yourself.

Set Small Goals: Lift 10 lbs (20 or 30 work too:) more monthly.
Celebrate Wins: Track strength gains, not just mirror changes.
Community: Chat with gym buddies aged 35-60—they’re in it with you.

Consistency trumps perfection. Miss a day? No sweat—show up next time. Eat something you should’t have. No problem, try to skip it next time. Never beat yourself up, we all do that to ourselves way too much. All we can try each day is to be our best. Set goals (a daily planner helps), celebrate the wins – no matter how small they seem, and get after it. You’ve Got2ManUp!

Want to take your training to the next level? Get lifetime access to exclusive workouts, live Q&As, and community support. Purchase the Got2Manup Strength Training And Fitness BluePrint for only $48 (or two payments of $24) here https://bit.ly/4kLYsaH

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Sources

American College of Sports Medicine (ACSM) – “Resistance Training for Older Adults.
Frontiers in Psychology (2022) – “Effects of Resistance Training on Cognitive Function.”
National Strength and Conditioning Association (NSCA) – “RPE and Training Guidelines.”
Mayo Clinic – “Nutrition for Strength Training.”