Starting weights after 40 is not too late. Many of our members at the Bellville studio began in their forties and fifties.
Begin with two sessions a week. Learn the squat, hinge, push and pull with light weight before you add plates. Thabo Mokoena, our Head Coach, checks every new member’s technique first.
Lift light, lift often, and let your body learn the movement before you chase heavier numbers. Thabo Mokoena, Head CoachRest well, eat enough protein and walk on your off days. Progress will feel slow for a month or two, and then it picks up. Come in for a free chat at 21 Voortrekker Road if you want a plan that suits your age and your joints.
How to build a safe starting routine
Train two or three days a week, with a rest day in between. Warm up for ten minutes, then do four or five basic lifts for two or three sets each. Stop every set with a rep or two left in the tank. If something pinches, tell your coach and we will change the exercise.
Why strength matters after 40
Muscle and bone both shrink slowly as we age, and lifting is the best way to slow that down. Stronger legs make stairs easier. A stronger back helps with long days at a desk. Members tell us they also sleep better and carry groceries without thinking about it.
Pieter van der Merwe
I really enjoyed this post. Very helpful article! I will try the tips at the studio this week and see how my body feels.
Fatima Hendricks
Thank you for the kind words! We’re glad the tips helped. Your support means a lot to the whole FiksFabriek team. Thanks!
Ayanda Dlamini
Great read from the FiksFabriek team. Clear advice and practical tips that make training easier to start and stick with. Well done, coaches!
Riaan Botha
Useful training advice! This post gives simple, honest guidance on building good habits in the gym, which is great for beginners and regular members alike. Thank you!