Beginner Strength Training at Home Over 40

Yes. You can learn to strength train at home, even if you've never picked up a dumbbell. Our workouts are follow-along videos. I'm on camera doing every one, and Chris coaches my form in real time, with easier and harder options for every move. You start lighter, learn the movements, and build from there.

Nobody is born knowing how to do a squat.

That's what coaching is for.

And you get to learn it in your own living room, with nobody watching.

Is it normal to be scared you're doing it wrong?

Completely.

When women tell us about strength training, I hear the same few stories:

The weights in the corner. A brand new set of dumbbells, still sitting there, waiting.
The home gym nobody uses. All the equipment in the basement, and no idea where to start.
The weights section you walk past. You'd rather not figure it out with an audience.
The worry about form. You're not sure you're doing it properly, so you don't do it at all.

Right?

Here's the thing.

Plenty of the women we coach tell us on their first day that they feel weak, like a total beginner.

That's the normal starting point.

Nobody expects you to start out knowing how.

How do the at-home workouts actually work?

You press play and follow along.

I'm on camera doing every workout. You're never left guessing what a move should look like.
Chris coaches my form in real time. Every cue he gives me, you hear too.
Every move has easier and harder options. Pick the version your body is ready for today, and move up when you're ready.
About 50 minutes, on your schedule. Before the house wakes up, at lunch, whenever works for you. No class times to keep up with.

In the 8-week Metabolic Reset, that's 5 workouts a week: 3 strength and 2 conditioning, and one of the conditioning workouts is optional.

All you need is a set of dumbbells, a Swiss ball and some fabric bands. Travelling? There are bodyweight workouts that come with you.

No gym membership. No audience. Nobody beside you to keep up with.

How do I know I'm doing it right?

This is the fear that keeps most women from starting, so let's take it head on.

Listen to Chris's cues. Chris has spent more than 30 years coaching, and he talks me through every move on camera.
Start lighter than you think. Learn the movement first. Add weight once your form feels solid.
Take the easier option. There's no prize for the harder version in week 1.
Ask your coach. You have a weekly check-in with your coach, and you can message her between check-ins whenever a question comes up. If a move feels off, tell her and she'll help you adjust it.

Your coach is a woman over 40 who has done the Reset herself. She knows what the first week of these workouts feels like.

And if something hurts, stop that move and tell her.

If you have an old injury or a sore knee, shoulder or back, check with your doctor or physio before you start anything new. Here's how we coach around injuries.

What is progressive overload, in plain English?

It sounds technical.

It's simple.

Progressive overload means doing a little more over time. A little heavier, or a little harder, over the weeks.

Here's how it looks in our workouts:

You write down what you lifted. On the strength days, you track your weights and reps.
Next time, you beat it a little. Chris tells you in the workout how. Maybe one extra rep. Maybe a slightly heavier dumbbell. Maybe one more set.
Over the weeks, it adds up. The weight that felt heavy in week 1 often starts to feel easy a few weeks later.

Chris explains it like this: your body likes getting a little better, week after week, and seeing your own numbers go up is what keeps you coming back.

Compare that with random workouts. A class here, a video there. Chris calls that the "vomit of exercise." Your body gets so many mixed messages that it has no idea where you want it to go.

A plan that builds is how a beginner gets strong.

Why does strength training matter so much after 40?

Because muscle does a lot more than change how you look.

Chris says it simply: "Muscle is metabolism."

In our experience, the women who build strength are the ones whose body composition keeps changing. Their clothes fit differently. Carrying groceries, lifting a suitcase and getting up off the floor all start to feel easier.

Most women come to us wanting to lose weight. What they actually want to lose is fat.

That's why strength training sits at the centre of everything we do. If you're already working out and nothing is changing, read why that happens after 40.

We've helped 1,000+ women lose 10 to 20 lbs of fat in 8 weeks.

And plenty of the women who apply tell us they've never lifted a weight in their life.

You're in very good company.

Chris and I on weight training myths

Chris and I sat down to talk about how women's bodies change across the decades, the biggest misconceptions about weight training, and training with a lifelong athlete mindset.

Not sure what to buy? Here's what equipment you need, or how to use your gym.

Ready to finally use those weights?

Nobody starts fit.

A plan, a coach and someone showing you how will get you there.

Start with the short video on our homepage at fortyfwd.com. It walks through why your body stopped responding after 40 and the method we use to change that.

If it sounds like you, apply for a call with Chris.

He reads every application himself. On the call, he'll ask where you're starting from, including whether you've ever lifted, and tell you straight whether the program is the right fit. If it is, he walks you through the investment then, once you both know it's a fit.

Those dumbbells have waited long enough.

Let's pick them up together.

Frequently asked questions

Can a beginner over 40 start strength training at home?

Yes. Our follow-along video workouts show every move on camera, with Chris coaching form in real time and easier and harder options for every exercise. You start lighter and build from there.

What equipment do I need for strength training at home?

A set of dumbbells, a Swiss ball and some fabric bands. No gym membership, and there are bodyweight workouts for when you travel.

How do I know if I'm doing the exercises right?

Follow Chris's cues on camera, start lighter than you think and take the easier option until the movement feels solid. Your coach checks in every week, and you can message her with questions in between.

Can strength training at home help me lose weight after 40?

In our experience, yes. Building muscle is what keeps your body composition changing, and strength training plus enough food and recovery is how we coach fat loss.

How heavy should my dumbbells be as a beginner?

Start lighter than you think, focus on form, then go up a little once the reps feel easier. That's progressive overload, and your coach can help you decide when to move up.

I've never lifted weights and I'm scared I'm doing it wrong. Can I really do this at home?