Strength Training After 40: How to Build Functional Strength Without Increasing Aches & Pains
Updated: Sep 8
If you're in your 40s or 50s and trying to be more consistent with strength training - or even "lift heavy" like the experts recommend - here's what I want you to know first:
Strength training is one of the best investments you can make in your long-term health.
It helps preserve muscle mass, supports bone density, improves balance, boosts metabolic health, and helps you stay independent as you age.
Functional movements like squats, deadlift (hip hinge) variations, lunges, rows, and overhead presses are especially valuable because they build strength that carries over into everyday life.
But here's what often gets left out of the conversation...
If every attempt to get stronger seems to flare up your knees, low back, shoulders, or hips, the answer isn't to abandon strength training and only do “low-impact” exercise. It's to identify why those movements aren't feeling good in the first place.
Maybe you've spent years sitting at a desk. Maybe you're returning to exercise after having kids, recovering from a previous injury, or simply noticing that your body doesn't move and recover the way it used to. Whatever the reason, jumping straight into heavier weights without first addressing your body's mobility, strength, and stability needs can leave you feeling frustrated - and sometimes even more sore & stiff than when you started.
I know because I've been there.
As a Doctor of Physical Therapy and pain-free movement coach with more than 17 years of experience, I've helped hundreds of people move with less pain. But I've also had to navigate my own challenges. After a twin pregnancy (combined with pre-existing scoliosis and chronic ankle instability), I couldn't get through a strength or HIIT work-out without aggravating my low back. It took time, patience, and a personalized approach to restore my mobility and strength. Today, I can strength train, enjoy occasional runs, and even go toe-to-toe with my preteen son on the tennis court - without pain.
The good news for you? You don't have to choose between building functional strength and “protecting your joints”.
Here are seven principles I use with clients to build functional strength while keeping aches and pains to a minimum.
1. Restore MOBILITY In Key Areas
One of the biggest mistakes I see is jumping straight into weighted compound movements like squats, deadlifts, lunges, or overhead presses before the body is ready for them.
If a bodyweight squat hurts your knees or low back, adding a barbell or kettlebell probably isn't the best idea.
Instead, start by assessing your mobility in three key areas:
Hips
Thoracic Spine (mid-back)
Ankles & Feet
Mobility in these areas influences the efficiency of nearly every functional movement.
For example:
Squats → require adequate ankle joint dorsiflexion mobility to lower down with good form and avoid placing excess strain on your knees
Hip hinges and deadlifts → require sufficient hip mobility - particularly hip internal rotation - and the ability to eccentrically lengthen your glutes. Foot mobility and stability (including maintaining a stable big toe and tripod foot contact with the ground) also plays an important role in generating force while reducing unnecessary strain on the lumbar spine.
Overhead presses → require good thoracic spine mobility in order to get optimal upward rotation of the scapula & avoid excess strain on the rotator cuff
The goal isn't “perfect” mobility. It's having enough mobility to perform functional movements efficiently, comfortably and with minimal compensations.
Not sure how to check your mobility? One of the most valuable steps you can take is having a physical therapist assess how well you move (not just how flexible you are lying on a treatment table). Once you understand your body's unique needs, even 5-10 minutes of targeted mobility work most days can make a noticeable difference in how your strength workouts feel.
And while you’re working to improve mobility, you can still perform functional strengthening exercises if you choose the right variation.
For example:
Heel-elevated squats can be a great option while working to improve ankle mobility
Split squats with a hip hinge bias may feel better than lunges if your knees are cranky
Free weight RDLs may be a better choice to work on hip hinging than doing a traditional deadlift and lifting a barbell from the floor
The "best" exercise is the one that meets your body where it’s at, allows you to move with good form, and helps you progressively get stronger without flaring up aches & pains.
SIDE NOTE: DON’T FORGET ABOUT TOTAL DAILY MOVEMENT
Even if you strength train and do mobility drills several times a week, don’t overlook the impact of sitting (or standing in one place) for prolonged periods on your hips and spine.
To avoid stiffness from prolonged static positions, look for simple opportunities to move more throughout the day:
Take short walking breaks away from your computer or phone
Park a little farther away at the grocery store
Alternate between sitting and standing while working
Consider getting a walking pad to use while working on your computer (if you have good balance & coordination :)
Those small movement breaks often help your body feel better than relying on one long stretching session at the end of the day.
2. Build Strength Where YOU Need It Most
Compound exercises like squats, deadlifts, lunges, rows & presses are fantastic for building functional strength & supporting bone density, but you might also need to COMPLEMENT these weighted compound movements with ISOLATED strengthening & stability exercises, based on your individual anatomy, biomechanics, work/sport demands & injury history.
For example, with scoliosis and having carried a twin pregnancy, I really have to work on optimizing glute max activation & core/pelvic stability to keep low back pain at bay. So I include movements like single-leg bridges, forearm planks and modified Copenhagen planks a few times a week, along with weighted hip hinge RDLs.
Instead of trying random exercises you see on the internet, I really encourage you to invest in a comprehensive & personalized assessment from a qualified provider, such as a fitness-forward physical therapist, to determine what your body actually needs.
The goal isn't always to do more exercises - it's to do the right combination of exercises for your body.
3. Learn How to Brace Your Core - Coordinated with Breathing
Many people think "engage your core" means sucking your stomach in, clenching your glutes, or holding your breath. In reality, effective core bracing creates lateral abdominal tension while maintaining good alignment between your ribcage & pelvis. Learning to coordinate this tension with breathing helps you effectively manage intra-abdominal pressure, supports your spine, and avoids unnecessary downward pressure through the pelvic floor.
A helpful starting point is to coordinate your breathing with core activation (and relaxation):
INHALE through your nose while allowing your rib cage to expand 360 degrees (out & around) and keeping your upper shoulders & pelvic floor relaxed
**Practice this for several breaths, in a position that feels comfortable to you, either seated, lying down with the lower legs supported, or in child’s pose.
You can then practice gently bracing your abs out & around (avoiding bearing down or clenching through the pelvic floor) while EXHALING through pursed lips.
**If you have known weakness in the pelvic floor muscles, it might be helpful to gently squeeze a ball between your knees to increase activation. This 90/90 position pictured below can be extra helpful for those who have an anterior pelvic tilt & need to practice bracing their core in a more neutral pelvic position.
If this coordination feels difficult, don't worry, it's a skill that often takes practice. Beginning with diaphragmatic breathing and simple core activation exercises can make a big difference before progressing to heavier, weighted functional movements.
It's also important to recognize that not everyone needs more tension with core bracing. Pelvic floor muscles are an essential part of your core, and if you're experiencing symptoms such as leaking with exercise, urinary urgency or frequency, tailbone pain, pelvic pressure, or pain with intercourse, pelvic floor dysfunction needs to be considered.
Pelvic floor dysfunction can involve tightness, weakness, poor coordination, or a combination of those factors, & can contribute to persistent hip or low back pain. If you’re experiencing any of the above symptoms, I highly recommend a consultation with a physical therapist specifically trained in pelvic health.
4. Include Multi-Planar Exercises
Most strength programs live almost entirely in the sagittal plane, with straight forward-and-back movements like squats, deadlifts, and shoulder presses. While those movements are essential, your body doesn't just move in a straight line in real life. Reaching into the back seat, swinging a golf club, pivoting on the tennis court, or catching yourself on uneven ground all require movement & control through the frontal plane (side-to-side) and transverse plane (rotation).
Training only in one plane leaves gaps, and gaps are where injuries tend to happen. Building strength and control in all three planes makes your body more resilient and better prepared for the unpredictable ways you actually move day to day.
This is especially important if:
• Your sport demands rotation → activities like golf & tennis rely heavily on transverse-plane power and control
• You're a runner → multi-planar strength (particularly frontal-plane hip stability) helps control the hips and knees with every stride, reducing overuse injury risk
• You spend most of your day in one plane → if work or daily life keeps you moving straight ahead, your body loses capacity in the other two, making sudden lateral or rotational demands (lunging for a dropped grocery bag, stepping off a curb awkwardly) feel disproportionately risky
A few ways to start adding multi-planar exercises to your workout:
• Frontal plane: lateral lunges, side steps with a band, lateral step-ups
• Transverse plane: hip airplanes, chops and lifts (cable or band), rotational medicine ball throws, half-kneeling rotations or anti-rotation presses
• Combined patterns: lunges with torso rotation or rotational reaches/punches
You don't need to overhaul your program, adding just one or two multi-planar exercises per week, alongside your sagittal-plane staples, is often enough to close the gap and build more well-rounded, resilient strength.
5. Progress Slowly & Give Yourself Time
When first starting out, don't be afraid to use light weights, or even just your bodyweight. Focus on moving well first, then gradually increase the challenge as your strength and confidence grow.
If you're new to strength training, aim for 2 sessions per week, then build to 3-4 sessions as it fits your schedule and time for recovery.
You’ll often start to feel stronger within 2-6 weeks of consistent strength training, but visible muscle growth takes MUCH longer (~12 weeks), and that timeline is highly variable based on your nutrition, sleep, age & overall health.
Consistency beats perfection. Consistency is of course key when it comes to making progress with strength training, but that doesn’t mean every workout needs to be “perfect”- or that you need to increase the weight every single week.
Some weeks you’ll feel strong and ready to challenge yourself. Other weeks, if life is extra stressful, sleep is off, or you're simply running on empty, reducing the weight, reps, range of motion, or intensity may be exactly what your body needs.
The goal isn't to follow a perfect program at all times. It's to keep showing up, adapt to what your body needs during different seasons of life, and gradually build your capacity over time.
Building strength isn't a race! It's a lifelong practice that helps you move well, stay active, and age with confidence.
6. Fuel Your Body to Build Strength
Strength gains don’t happen from workouts alone, you need to eat ENOUGH of the right foods to nourish your body. Aim for balanced meals that include lean PROTEIN, healthy fats & quality CARBS to support muscle growth, recovery, energy levels & optimal performance.
But how much protein??
According to the International Society of Sports Nutrition (ISSN), most exercising adults should aim for a daily protein intake in the range of 1.4 - 2.0 g protein per kg of (ideal) body weight, in order to optimize health, performance & recovery.
For a 150 lb individual, this equates to a minimum of 95 g protein per day, up to 136 g if training very hard, lifting heavy weights & trying to achieve the upper limit of the daily recommendation.
For a 185 lb individual, this equates to a minimum of 117 g protein per day.
The protein SOURCES most effective at stimulating muscle protein synthesis are rapidly digesting, high in essential amino acids (EAAs) and provide adequate leucine (2.5-3g per meal). Animal-based options include
whey protein, eggs, chicken breast, turkey breast, lean ground beef, pork tenderloin, salmon, tuna, cod
If you're sensitive to dairy or mindful of meat consumption, plant-based “complete” proteins (containing all 9 essential amino acids) are also good options. Examples include
tofu, edamame, quinoa, soy protein isolate, and chia/hemp seeds
Pea protein is another solid plant-based option with a naturally high leucine content, just pair it with brown rice protein for a more balanced amino acid profile.
These plant-based options do generally have a slightly lower percentage of leucine per gram of protein, so you'd need a larger serving to hit the same leucine target compared to animal-based sources.
Timing of protein intake → This is a hotly debated topic in the nutrition & sports performance world, but the current overall body of evidence suggests that TOTAL DAILY PROTEIN INTAKE is more important than timing of protein intake post workout. Just try to evenly distribute protein intake throughout the day, every 3 - 4 hours if possible, and focus on your individual digestion tolerance.
What about carbs??
Individual needs will of course vary based on your unique needs, goals & current activity demands, but carbs do play a role in MUSCLE RECOVERY and will help you achieve optimal PERFORMANCE during work-outs.
A good general starting point for most people is to start looking at how many carbs they’re consuming with each meal. Start with about 30 grams per meal, or if you use a hand-size portion model, about 1-2 cupped handfuls of carb-dense foods. Examples include
1 large sweet potato
¾ cup cooked quinoa
½ cup cooked rolled oats
1.5 cups of cooked butternut squash
¾ cup cooked rice
Need a quick pre-workout boost? Don’t be afraid of simple carbs like a banana, applesauce, dried fruit or toast drizzled with honey.
The Bottom Line
With macronutrients like carbs and protein, always focus on how your body responds to specific sources & portion sizes, and adjust as needed based on workout performance, overall energy levels and and how you feel after meals.
7. Prioritize Recovery As Much As Your Workouts
Sleep is when your body does it’s best recovery & repair work. If you’re serious about building strength, reducing aches & pains AND lowering your injury risk, don’t overlook the importance of 7-9 hours of quality sleep every night.
Good sleep rarely happens by accident, especially in mid-life. There is a lot you can do to set yourself up for better sleep, including
keeping a consistent sleep routine
having a bedtime routine that helps you relax & wind down (sorry, but you do need to put the phone down & stop the scroll at least 1 hour before bed)
optimizing your sleep environment (cool & dark)
minimizing or eliminating alcohol intake & being aware of individual caffeine tolerance
exposing yourself to natural light in the mornings to help improve your circadian rhythm
ensuring you can breathe through your nose & keep your mouth closed when sleeping at night (if difficulty with this, consult with a myofunctional therapist)
supplementing only if necessary (magnesium glycinate & l-theanine are the ones I recommend most often; women in perimenopause should also ask their doctor about micronized progesterone)
A Special Note for Women in Perimenopause
Speaking of perimenopause, there’s a reason why strength training can start to feel a little different as a woman in your 40s (or even late 30s).
As estrogen fluctuates and eventually declines, it can affect muscles, tendons, ligaments, cartilage, bone, and the way your body responds to and recovers from exercise. Many women notice increased joint stiffness, slower recovery, or new aches and pains that weren’t there a few years ago. Research has even proposed the term The Musculoskeletal Syndrome of Menopause to describe the collection of musculoskeletal changes that can occur during this transition.
The encouraging news? If perimenopause-related aches and pains are making strength training more difficult, working with a physical therapist can be incredibly helpful.
Identifying and addressing individual mobility restrictions, muscle imbalances, and sub-optimal movement patterns - and incorporating hands-on therapy or modalities such as dry needling when appropriate - can help restore pain-free movement so you can continue building functional strength.
Nutrition, quality sleep and stress management become even more important during this stage of life so you can feel & function your best. For some women, Menopausal Hormone Therapy (MHT) may also be an appropriate tool to help manage symptoms and support overall health. If you're experiencing signs of perimenopause, discuss your symptoms and treatment options with a menopause-educated healthcare provider.
Ready to Build Strength Without Flaring up Aches & Pains?
If you're tired of modifying every workout because of nagging aches and pains - or you're wondering whether you're doing the right mobility, strength, and stability work to support your body - I'd love to help.
Through a personalized assessment, we'll identify the mobility restrictions, strength deficits, and movement patterns that may be limiting your progress. From there, you'll receive a customized exercise plan with instructional videos in my app, so you know exactly what to focus on between sessions. If nutrition coaching is part of your plan, you'll also receive guidance on balanced anti-inflammatory nutrition & foundational lifestyle habits that support energy, recovery & long-term health.
Whether you're brand new to strength training, or want to improve confidence with an already- established routine, my goal is to help you build a stronger, more resilient body that helps you keep doing the things you love for decades to come.
📍 In-person sessions available in Lenexa, KS
💻 Virtual coaching available nationwide
REFERENCES:
Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153.
Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013 Dec 3;10(1):53. doi: 10.1186/1550-2783-10-53. PMID: 24299050; PMCID: PMC3879660.
Schoenfeld BJ, Aragon AA. Is There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies. J Orthop Sports Phys Ther. 2018 Dec;48(12):911-914. doi: 10.2519/jospt.2018.0615. PMID: 30702982.
Wirth J, Hillesheim E, Brennan L. The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Nutr. 2020 Jun 1;150(6):1443-1460. doi: 10.1093/jn/nxaa049. PMID: 32232404.
Leaf A, Rothschild JA, Sharpe TM, Sims ST, Macias CJ, Futch GG, Roberts MD, Stout JR, Ormsbee MJ, Aragon AA, Campbell BI, Arent SM, D'Agostino DP, Barrack MT, Kerksick CM, Kreider RB, Kalman DS, Antonio J. International society of sports nutrition position stand: ketogenic diets. J Int Soc Sports Nutr. 2024 Dec;21(1):2368167. doi: 10.1080/15502783.2024.2368167. Epub 2024 Jun 27. PMID: 38934469; PMCID: PMC11212571.
Easow J, Bommasamudram T, Munnilari M, Adhikari R, Edwards BJ, Nayak KR, Vaishali K, Ravindrakumar A, Gallagher C, Pullinger SA. Implications of sleep loss or sleep deprivation on muscle strength: a systematic review. Sleep Breath. 2025 Jul 15;29(4):242. doi: 10.1007/s11325-025-03413-0. PMID: 40663194; PMCID: PMC12263768.
Wright VJ, Schwartzman JD, Itinoche R, Wittstein J. The musculoskeletal syndrome of menopause. Climacteric. 2024 Oct;27(5):466-472. doi: 10.1080/13697137.2024.2380363. Epub 2024 Jul 30. PMID: 39077777.
Mary McMillan R, Ganderton CL, Cook J, Semciw AI, Long DM, Pizzari T. Does Menopausal Hormone Therapy, Exercise, or Both Improve Pain and Function in Postmenopausal Women With Greater Trochanteric Pain Syndrome? A 2 × 2 Factorial Randomized Clinical Trial. Am J Sports Med. 2022 Feb;50(2):515-525. doi: 10.1177/03635465211061142. Epub 2021 Dec 13. PMID: 34898293.
Comments