Building Strength in Your 40s:
A Key to Independent Living in Your 90s
When we think about aging, many of us fear losing our independence, relying on others for basic tasks, or being burdened by chronic pain. However, it’s possible to maintain a high quality of life and independence well into our 90s if we take action now. The secret? Building strength in your 40s and beyond.
A Real-Life Inspiration: My Husband’s Godmother
Let me share a story about someone who embodies this principle. My husband’s Godmother just celebrated her 95th birthday. She lives alone in a sprawling 3000-square-foot house perched on a mountain, and her independence is nothing short of remarkable. Despite missing her late husband deeply and expressing that she doesn’t want to see her 96th birthday, she remains vibrant, active, and self-sufficient.
She still drives herself around, does her own grocery shopping, and hauls heavy bags of groceries into the house. Her green thumb keeps her busy as she lifts and carries bags of soil to her garden, tends to her plants, and even washes her own windows. Her strength and resilience are evident in every aspect of her life, from her ability to handle her home and garden chores to her sharp mind, honed by a lifetime of accounting work.
Her secret? A lifestyle in her 40s that was filled with physical volunteer work, keeping her body active, and a career that challenged her mind. To this day, she engages in regular physical activity, whether it’s cleaning her home or gardening, which has kept her body strong and youthful.
Her story is a powerful reminder that the habits and routines we establish now can have a lasting impact on our quality of life decades from now.
The Power of Building Muscle in Your 40s
For women in their 40s, especially those experiencing perimenopause, building muscle may not be top of mind, but it should be. Strength training isn’t just about aesthetics or looking fit; it’s about investing in your future health and independence.
Here’s why building muscle now will benefit you later in life:
1. Maintain Independence Longer
The strength you build in your 40s sets the foundation for a more independent lifestyle in your later years. You’ll be better equipped to handle daily tasks like carrying groceries, lifting heavy objects, and performing household chores without assistance. Just like my husband’s Godmother, you could still be driving yourself, doing your own shopping, and carrying your own bags of soil well into your 90s.
2. Reduce the Need for Medical Intervention
Building muscle helps maintain bone density, joint health, and overall physical resilience, reducing the risk of injuries and chronic conditions like osteoporosis. By prioritizing strength training now, you’re less likely to rely on the medical system for help with daily activities as you age.
3. Enhance Quality of Life
A strong body allows you to enjoy activities you love, pain-free. Whether it’s playing with your grandchildren, gardening, hiking, or simply walking your dog, maintaining muscle strength keeps you active and engaged in life. Imagine being in your 90s and still able to open your own pickle jars, carry heavy grocery bags, and garden with ease. It’s not just a dream — it’s possible with the right habits.
4. Boost Mental Health and Cognitive Function
Regular physical activity, particularly strength training, has been shown to support brain health. Exercise increases blood flow to the brain, which can help preserve cognitive function and improve mood. Just as my husband’s Godmother kept her mind sharp through a demanding accounting career and continued physical activities, staying active can help keep your mind and memory strong.
How to Get Started with Strength Training in Your 40s
If you’re new to strength training or it’s been a while since you’ve hit the gym, here are some simple steps to get started:
• Start Small: You don’t need to lift heavy weights right away. Bodyweight exercises like squats, lunges, push-ups, and planks are great for building foundational strength.
• Incorporate Resistance Training: Use resistance bands or light weights to add a bit of challenge to your workouts. As you get stronger, gradually increase the weight or resistance.
• Focus on Consistency: Aim for 2-3 days of strength training per week. It’s better to do a little bit consistently than to go all out once and then skip workouts for weeks.
• Seek Guidance: If you’re unsure where to start, consider working with a personal trainer or joining a class tailored for women over 40 to learn proper form and avoid injury. Most community centers offer programs like this.
Building muscle in your 40s isn’t just about feeling strong and fit today; it’s about setting yourself up for a vibrant, independent future. My husband’s Godmother is a living testament to the power of staying active and strong. Her story shows us that the effort we put in now can lead to a life of freedom and vitality, even in our 90s.
So why not start today? Invest in your strength, and your future self will thank you.
Empowering you to transform your health & regain your life, naturally.
