Midline

Easy-win habits

Strength Training After 40: How Often Is Enough?

By Midline. First published . Last reviewed .

The question

How often should you do strength training after 40?

Short answer

Two to three days a week, working your whole body. Darren Candow says two days a week of weight training is basically all you need. Gabrielle Lyon says at least three.

Is it too late to start strength training?

The good news is that it still works when you start later. Layne Norton points out that older people in studies still added muscle.

The episodes in our library agree. On a March 2024 Diary of a CEO episode, Layne Norton pointed out that people keep building muscle as they get older. On a June 2026 episode about creatine and ageing, Darren Candow said it's never too late to start.

How many days a week do you need?

Two to three. Darren Candow says two days a week or more of weight training is basically all you need, and that a whole-body routine works. Gabrielle Lyon says at least three days a week.

The experts in our library split between two days and three:

  • Darren Candow said two days a week or more is basically all you need, and that a whole-body routine works fine (Darren Candow, The Diary Of A CEO).
  • On a September 2024 episode about muscle, Gabrielle Lyon said to train with weights at least three days a week, whatever your age. She called two days okay, but not enough to manage ageing well.

Peter Attia, on an April 2025 episode about longevity, said he lifts three times a week himself.

Our call: start with two whole-body days. That's the low end of what our experts say, and it's the plan you'll actually keep. Add a third if you enjoy it.

You need your muscles working against resistance, two to three times a week.

How hard should each set be?

Peter Attia goes a step further. In his own training, he stops each set within about a rep or two of failure (Peter Attia, The Diary Of A CEO).

If you're new, or coming back after a long break, start lighter than you think. Learn the moves first. Build up over weeks, not days.

Check first: if you haven't been active for a while, or you have a heart, joint or blood pressure condition, speak to your doctor before you start.

What does a simple week look like?

  • Two strength days, say Monday and Thursday. Whole body each time: something for your legs (sit-to-stands or squats), a push (wall or knee push-ups), a pull (band rows), a hip move (bridges) and a carry (heavy bags).
  • Most days: walking, including a short walk after your biggest meal.

If you take creatine, pair it with this. Rhonda Patrick, on The Diary Of A CEO, says that if you are not working out, creatine is not going to grow your muscles (Rhonda Patrick, The Diary Of A CEO; more on creatine).

Try this today

Do one short session today: sit-to-stands from a chair, wall push-ups, and rows with a resistance band or a loaded backpack. Then put a second day in your calendar for this week.

Frequently asked questions

Is strength training twice a week enough?

Darren Candow says two days a week or more is basically all you need. Gabrielle Lyon disagrees: she says at least three, and that two won't do enough to manage ageing well. Two whole-body days is a solid start you can keep up.

Is it too late to start strength training at 50 or 60?

No. Layne Norton points out that older people in studies still added muscle, so you can build muscle as you get older.

Sources

  1. Darren Candow on The Diary Of A CEO. Darren Candow, The Diary Of A CEOTwo days a week or more of weight training is all you basically need, and a whole-body routine works. Also said it's never too late to start.
  2. Gabrielle Lyon on The Diary Of A CEO. Gabrielle Lyon, The Diary Of A CEOTrain with weights at least three days a week, whatever your age. She says two days keeps you walking around but won't do enough to manage ageing.
  3. Layne Norton on The Diary Of A CEO. Layne Norton, The Diary Of A CEOOlder people in studies still added muscle, so you can build muscle as you get older.
  4. Peter Attia on The Diary Of A CEO. Peter Attia, The Diary Of A CEOResistance trains three times a week himself, and stops each set within about a rep or two of failure.
  5. Rhonda Patrick on The Diary Of A CEO. Rhonda Patrick, The Diary Of A CEOIf you are not working out, creatine is not going to grow your muscles. You have to put in the work.

All sources across the site are listed on the sources page.

Watch the episode

Last reviewed . Educational only, not medical advice. Check with your pharmacist if you take medication.

We draft articles with AI help. A reviewer checks every health statement against the expert's own words in the video before it goes up.

Related articles