Your 40s Are Not Too Late: Why Midlife Is the Best Time to Start Strength Training

Your 40s Are Not Too Late: Why Midlife Is the Best Time to Start Strength Training

 

You’ve probably heard the myth: “Once you hit your 40s, it’s too late to start strength training.” Here at Chris’ Gym in Hawthorn, we’re here to tell you it’s not just possible to start strength training in your 40s – it’s actually the perfect time.

 

In your 40s, your body is at a unique crossroads. You’ve built years of experience and resilience, but natural changes in muscle mass, metabolism and hormone levels mean your workouts need a fresh approach. That’s why strength training isn’t just about looking good – it’s about feeling strong, staying healthy, and setting yourself up for a more active future.

 

Why Muscle Matters More After 40

From around the age of 30, our bodies start losing muscle mass at a rate of 3–8% per decade – a process called sarcopenia (Mitchell et al., 2012). This loss accelerates after 40, and if left unchecked, it can impact everything from posture and bone health to metabolism and daily energy.

 

Strength training slows this decline and can even reverse it. Lifting weights stimulates muscle protein synthesis – the process your body uses to rebuild and strengthen muscle fibres. In fact, a study in the Journal of Aging and Physical Activity (Hunter et al., 2016) showed that older adults who started resistance training increased their muscle mass and functional strength significantly within just a few months.

 

Midlife Myths – Busted

One of the biggest barriers for people in their 40s is the feeling that “it’s too late to start.” But the science says otherwise. A 2020 meta-analysis in the British Journal of Sports Medicine found that adults aged 40–65 respond just as well to strength training as younger adults – especially when training is adapted to their needs (Keogh et al., 2020).

 

Here’s another myth we love to bust at CGPT: that strength training is only for bodybuilders or athletes. The truth? In your 40s, strength training is about preserving your independence, protecting your joints and keeping you feeling vital – not about maxing out your deadlift.

 

Why Your 40s Are the Perfect Time


If you’re in your 40s, you’re probably balancing work, family and personal commitments. But your health and energy are more important than ever – and strength training is your best tool to preserve them. Here’s why:

 

Bone Density: Strength training helps reduce the risk of osteoporosis by promoting stronger bones (Kohrt et al., 2004).


Hormonal Support: Lifting weights boosts testosterone and growth hormone levels, helping maintain lean muscle and metabolic health (Kraemer et al., 1999).


Metabolic Health: Muscle tissue burns more calories at rest than fat, making strength training a secret weapon for managing weight and blood sugar (Willis et al., 2012).


Mental Resilience: Resistance exercise has been shown to reduce stress, anxiety and symptoms of depression (Gordon et al., 2018).

 

How We Tailor Strength Training for 40–55-Year-Olds at CGPT

At Chris’ Gym, we know one-size-fits-all programs don’t work – especially for midlife clients. Our trainers, including Tim, Andrea, Laurence, James, Sophie, Jon, Mia and Adam, bring a diverse set of skills and experience to create a welcoming and supportive environment.

 

Here’s how we make sure you feel safe and supported:


Movement Screening: We start every client with a movement assessment to identify strengths, imbalances and any past injuries that need attention.


Progressive Programming: We build workouts that evolve as you do – starting with foundational strength and adding intensity only when you’re ready.


Joint-Friendly Exercises: We focus on exercises that build stability and protect your joints – like squats, rows, and hip hinges – while avoiding high-impact movements that aren’t necessary.


Lifestyle Integration: We recognise that your training has to work with your busy life – not against it. That’s why we create programs you can stick to, without feeling overwhelmed.

 

Success Stories to Inspire You

We’ve seen countless midlife clients transform their bodies and their confidence through strength training. Like the dad who thought he’d never see his abs again – until he hit his 40s and realised the power of weight training. Or the mum who wanted to keep up with her kids and found herself feeling stronger and more energised than she did in her 20s.

 

Owner and Head Trainer, Andrea, often says: “The biggest surprise for most of my clients is realising how capable they are. They come in thinking it’s too late – and end up feeling younger and more alive than ever.”

 

Getting Started


If you’re curious but a little intimidated, that’s normal! Starting strength training in your 40s doesn’t mean jumping straight into barbells.

 

At CGPT, we meet you exactly where you are.

Step 1: Book an initial consultation with one of our expert trainers.
Step 2: Let’s chat about your goals, your lifestyle, and what’s held you back before.
Step 3: We’ll create a tailored program that challenges you, without overwhelming you.

 

And remember, you’re never too old to start – or too young to take control of your health.

 

Your Strongest Years Are Still Ahead

Your 40s can be a time of incredible growth and vitality. With the right guidance and the power of strength training, you can build muscle, boost your metabolism, and feel more alive than ever.

 

Ready to get started? Let’s make your 40s the strongest, healthiest years yet.

 

Learn more about our tailored personal training programs on our website – or meet our trainers here: www.chrisgympt.com/our-trainers.


Want to chat? Email andrea@chrisgympt.com – we’d love to help you feel your best.

 

References:

 

·       Hunter, G. R., et al. (2016). Resistance training increases muscular strength and physical function in adults aged 40–65. Journal of Aging and Physical Activity, 24(2), 237–243.

·       Keogh, J. W. L., et al. (2020). Age-related differences in response to resistance training: A meta-analysis. British Journal of Sports Medicine, 54(14), 849–857.

·       Kohrt, W. M., et al. (2004). Maintenance of bone mass and reduction in fracture risk through resistance exercise. Journal of Bone and Mineral Research, 19(2), 294–300.

·       Kraemer, W. J., et al. (1999). Hormonal responses to resistance exercise and training. Sports Medicine, 27(2), 73–87.

·       Mitchell, W. K., et al. (2012). Sarcopenia and age-related muscle loss. Age and Ageing, 41(2), 230–238.

·       Willis, L. H., et al. (2012). Strength training and metabolic health in adults. Obesity, 20(2), 364–370.

·       Gordon, B. R., et al. (2018). Resistance exercise training for anxiety and depression. Journal of Psychiatric Research, 102, 239–245.

When Your Gym Stops Working for You: How to Spot the Signs It’s Time for a Change

June 23, 2025
When Your Gym Stops Working for You: How to Spot the Signs It’s Time for a Change Most people join a gym with good intentions: a fresh membership card, a new water bottle, and the determination to make a change. But somewhere along the way, that excitement fades. You’re doing the same routine on autopilot, the results have plateaued, or worse - you’ve stopped looking forward to going at all. Sound familiar? You’re not alone. The truth is, not every gym is built to grow with you. Sometimes, what worked at the start stops serving you as your life, goals, and body change. And if you’ve already read our blog on Why Strength Training at Chris’ Gym Outshines Other Fitness Options , you know that not all gyms are created equal. This follow-up digs into the signs it might be time to rethink your gym membership, and what to do if you’ve outgrown the “one-size-fits-all” approach. The Subtle Signs Your Gym Isn’t Working Anymore It doesn’t usually happen overnight. Instead, you start to notice small shifts: · You’re doing the same exercises over and over, with no clear sense of progress. · You arrive, plug in your headphones, and leave without feeling inspired. · You avoid peak hours because you know you’ll be waiting for equipment. · You feel invisible in a crowded space, with no trainer checking in or offering guidance. Individually, these may not seem like deal-breakers. But together, they create a cycle of frustration that can quietly erode your motivation and results. Key Red Flags to Watch Out For If you’ve been wondering whether your gym is still working for you, here are some classic warning signs: 1. No Progression If you’ve been lifting the same weights or running the same distance for months without change, you’re not being challenged. Progress requires progression - and a plan to get you there. 2. Feeling Invisible In large gyms, it’s easy to feel like just another membership number. If no one knows your goals, checks your form, or notices when you don’t show up, it’s easy to drift off track. 3. Fighting for Equipment Peak-hour chaos can derail even the most committed member. If half your workout is spent waiting for a machine, it’s no wonder consistency becomes harder. 4. Lack of Accountability Without a trainer or program guiding you, it’s easy to fall into the habit of doing the same thing, or skipping workouts altogether. Accountability is often the missing piece that separates people who plateau from those who progress. The Emotional Side: When Training Becomes a Chore Exercise should leave you feeling energised, empowered, and proud of yourself. But when your gym isn’t working, those feelings get replaced with something else: · Boredom - Going through the motions without excitement. · Frustration - Seeing little to no progress despite showing up. · Guilt - Skipping sessions because you’re uninspired. · Disconnection - Feeling like your gym is just a building, not a supportive community. It’s not that you’ve lost your drive, it’s that the environment no longer brings out your best. Why This Happens There are a few reasons people outgrow their gym: · Changing goals - Maybe you started out wanting weight loss but now care more about strength, bone health, or injury prevention. · Busy schedules - Life gets hectic. If your gym doesn’t offer structure and efficiency, it won’t fit into your day. · Lack of personalisation - Cookie-cutter programs and generic group classes can only take you so far. · One-size-fits-all environments - Big gyms are designed to serve everyone at once, which often means they don’t truly serve anyone well. So, What’s the Alternative? This is where CGPT comes in. Unlike crowded gyms or impersonal memberships, CGPT in Hawthorn is designed around you . Our approach is private, personalised, and results-driven - the opposite of the “one-size-fits-all” model. Here’s what you can expect: · Personalised Programs - Every session is tailored to your body, goals, and lifestyle. Whether you want to rebuild strength, improve performance, or simply feel fitter, your trainer will guide you every step of the way. · Private Environment - No waiting for equipment. No competing for space. Just focused training in a calm, supportive setting. · Expert Trainers - Our team (Andrea, James, Laurence, Mia, Sophie, and Tim) each bring unique expertise, from technical physiotherapy-informed coaching to fun hybrid athletic sessions, ensuring you’re always matched with the right trainer for your needs. · Built-In Accountability - With a trainer invested in your progress, you’ll never feel invisible. Every win is noticed, every challenge is supported. An Invitation to Reflect If you’ve been coasting, plateauing, or simply feeling uninspired, it might be time to ask: · Is my current gym helping me move forward, or am I just maintaining? · Do I feel supported, seen, and motivated where I train? · Am I excited about my fitness, or has it become just another task on the list? If the answer leans towards the second option, it could be time for a change. Why CGPT Could Be the Next Step Switching gyms isn’t just about swapping buildings - it’s about finding an environment that reignites your motivation and helps you get results that last. At CGPT, we specialise in helping people who are ready for more: more accountability, more progress, and more support. Your fitness journey should never feel stagnant. With a private, personalised approach, we’ll help you break through plateaus and rediscover the joy in training. Email Andrea at andrea@chrisgympt.com to learn how CGPT can get you moving again with purpose, progress, and confidence.

Why Strength Training Is the Ultimate Anti-Ageing Secret (Even Better Than a Ski Pass)

June 16, 2025
Why Strength Training Is the Ultimate Anti-Ageing Secret (Even Better Than a Ski Pass) Imagine this: you’re in your 70s, skiing in Aspen without worrying about your knees, playing doubles at Kooyong Tennis Club with friends, or golfing on the Mornington Peninsula before heading to lunch. Maybe you’re hiking the Dolomites, or simply enjoying a family trip to Noosa or a relaxed summer’s day in Portsea - and you’re doing it all with energy, confidence, and ease. It might sound like a dream, but for many Hawthorn locals, it’s completely achievable. The secret? Strength training. At CGPT in Hawthorn, we believe ageing doesn’t have to mean slowing down. In fact, with the right training, your 60s, 70s, and beyond can be your most adventurous decades yet. Breaking the Myth: Ageing ≠ Slowing Down Yes, muscle mass and bone density naturally decline with age, but that doesn’t mean you’re destined to give up the things you love. Science shows strength training helps preserve - and even rebuild - what time tries to take away. That means: · Better balance for tennis or hiking uneven terrain. · Stronger bones for skiing or golf swings without fear of injury. · More energy for full days sightseeing on holiday or keeping up with grandchildren. The truth is, ageing is an opportunity - not a limitation. It’s about training smarter, protecting your body, and unlocking strength you didn’t know you had. Strength Training: The Lifestyle Multiplier Think of strength training as your membership card to an active lifestyle. It doesn’t just keep you fit for the gym, it enhances every activity you love. · Golf - Building core and hip strength improves swing power, while balance exercises reduce strain and risk of injury. · Tennis - Whether at Hawthorn Tennis Club or a competitive set at Kooyong, strength training sharpens reaction time and protects shoulders and knees. · Skiing - Strong glutes, quads, and core muscles mean longer days on the slopes without fatigue or falls. · Travel - From carrying luggage through airports to full days exploring cobbled streets in Europe, strength training makes every step easier. The common thread? A stronger body gives you the stamina and resilience to live the life you want, not just watch from the sidelines. The Energy Factor: Why Strength Training Beats “Taking It Easy” Some people think they should slow down to preserve energy. The reality? The less you move, the less energy your body produces. Strength training reverses that cycle, boosting your metabolism and giving you the endurance to go all day. Our clients often tell us that after a few months of training, they’re no longer wiped out by a day trip to Portsea, or too tired to play a full 18 holes. Instead, they’re keeping up with family on trips to Noosa and feeling younger than they have in years. Safe, Effective Training for Every Stage of Life At CGPT, we don’t believe in one-size-fits-all training. Our trainer create programs tailored to your body, your goals, and your lifestyle. For seniors, that often includes: · Sit-to-Stands & Step-Ups – Builds leg strength for stairs, hikes, and tennis footwork. · Seated Rows & Band Pull-Aparts – Supports posture for golf swings or long-haul flights. · Farmer’s Carries – Trains grip and core strength for luggage, shopping, or carrying grandkids. · Glute Bridges & Deadlifts (light to moderate) – Strengthens hips and back for skiing and everyday resilience. Every exercise is designed to translate directly to the activities you love. Meet the Trainers Who’ll Keep You Strong for Life The CGPT team brings diverse expertise - all united by one goal: keeping you strong, fit, and adventurous for decades to come. · Andrea Baylis – Owner and lead trainer, Andrea is known for her balanced, smart, and personalised approach. She excels at empowering women and guiding clients through every stage of life with empathy and care. · James Shaw – With his background in sport science, James brings a fun and goal-driven style. He’s especially skilled in making training enjoyable, helping clients regain confidence after injury, and connecting strength work to real-life activities. · Laurence LaRosa – Laurence’s technical, physiotherapy-informed approach ensures every move is safe, effective, and tailored. Perfect for those looking to protect joints and build strength for tennis, golf, or skiing. · Mia Parsons – A hybrid trainer with a background in basketball and boxing, Mia brings athletic energy and variety. She’s ideal for clients wanting agility, coordination, and resilience for fast-paced sports like tennis. · Sophie O’Donoghue – Adaptable and empowering, Sophie specialises in functional strength that makes everyday life easier. She’s especially supportive for those building confidence later in life. · Tim Walker – Tim is all about strength and transformation, with a detailed yet adaptable style. He’s passionate about helping clients at any age discover just how much stronger they can become. Local, Personal, and Community-Focused What sets CGPT apart isn’t just the training - it’s the community. Our private Hawthorn studio means no crowded classes, no waiting for equipment, and no cookie-cutter programs. Just expert guidance in a supportive space, minutes from the places you already know and love: Kooyong Tennis Club, Hawthorn Tennis Club, Royal South Yarra Tennis Club, Fairview Park, Glenferrie Road cafés, Central Gardens (aka The Rocket Park), Grace Park and beyond. Your Next Decade Starts Now Whether your goals include skiing in Aspen, hitting your best serve at Kooyong, travelling the Dolomites, or simply enjoying family trips to Noosa without worrying about fatigue, strength training is the ultimate anti-ageing tool. It’s not about turning back the clock. It’s about giving yourself the strength, confidence, and vitality to make the years ahead your most adventurous yet. Email Andrea today at andrea@chrisgympt.com to find out how CGPT can create a program tailored to your lifestyle and goals. Because the ultimate secret isn’t just staying alive longer, it’s staying strong enough to live fully.

Strong, Fit, and Flexible: How Local Mums Can Carve Out Time for Themselves Without Missing a Moment

By site-fTiydA • June 9, 2025
Strong, Fit, and Flexible: How Local Mums Can Carve Out Time for Themselves Without Missing a Moment For mums in Hawthorn, mornings can feel like a marathon before 9am - getting the kids dressed, finding lost library books, packing lunches, and racing to school drop-off. The rest of the day often blurs into errands, appointments, and after-school activities. Finding an hour for yourself can sometimes feel impossible. But here’s the truth: strength training doesn’t have to be a luxury, and it’s not “time away” from your family. For local mums, those 60 minutes can be the difference between running on empty and having the energy, confidence, and strength to keep up with everything you love - without feeling worn down in the process. At CGPT in Hawthorn , we see it every day. Mums who thought they didn’t have the time or the energy are now fitter, stronger, and more confident than ever, and they’re doing it in a way that works around their lives - not the other way around. Why Hawthorn Mums Need a Smarter Fitness Solution After childbirth, your body goes through massive changes - physically, hormonally, and mentally. If you’ve read our blog on The Benefits of Strength Training for Women After Childbirth , you already know that building strength helps restore muscle tone, protect your joints, and boost energy levels. Now we take the next step: showing you exactly how Hawthorn mums can make it work in the real world. The good news? You don’t need to spend hours in the gym to see results. In fact, with the right guidance and program, 60 minutes two to three times a week is more than enough to see noticeable changes in strength, mood, and stamina. Fitting It In: How 60 Minutes Can Transform Your Week Think of strength training like a non-negotiable meeting with yourself - one that fits neatly between school drop-off and pick-up. At CGPT, we specialise in efficient, personalised 60-minute sessions that give you everything you need without a second wasted. Some of our local mums book a 9:30am session , right after drop-off, and still have plenty of time for all that needs to be done in a day before pick-up. Others prefer lunchtime slots to break up their day and recharge before the afternoon chaos. Our trainers - including Sophie, Laurence, and Tim - are experts at making sure every minute counts. They tailor your program to your goals, energy levels, and schedule so you leave feeling accomplished, not exhausted. Beyond the Body: The Real Benefits for Mums Strength training isn’t just about looking toned - although that’s a nice bonus. For Hawthorn mums, the benefits go much deeper: · More Energy for Everyday Life – Whether it’s running after a toddler in Fairview Park or carrying sports gear for the kids at Anderson Street Oval, you’ll have the stamina to keep going without feeling drained. · Improved Mood & Mental Health – The combination of endorphins, a sense of achievement, and an hour just for you can help lower stress and lift your mood. · Fewer Aches & Pains – Strengthening the muscles you use every day means less strain on your back, neck, and joints. · Confidence in Your Body – It’s not about “getting your old body back” - it’s about building a strong, capable one for the life you’re living now. Time-Saving Hacks for Busy Mums Making time for strength training is easier when you have a few strategies up your sleeve: · Pre-Pack Your Gym Bag – Keep essentials like a water bottle, sneakers, and a hair tie ready to go. Bonus tip: stash a spare set in the car for those spontaneous “I actually have an hour free and so does my trainer” moments. · Quick Post-Workout Snacks – Protein smoothies, Greek yoghurt with fruit, or a boiled egg with avocado toast will refuel you fast and keep you going until lunch. · Make It Social – want to train 2-on-1 with one of the other school mums? No problem – double sessions are our specialty! Or arrange to meet another mum for a coffee after your session at Axil Coffee Roasters on Burwood Road or Sonny Ray on Auburn Road - from training straight into a treat. Strength Moves for Mum Life Our programs at CGPT focus on functional strength - exercises that make your daily life easier. These aren’t random gym moves; they’re designed to help you lift, carry, bend, and move better in the real world. Some examples you might see in a session: Goblet Squats – Perfect for building the leg and core strength needed for picking up kids or heavy bags. Deadlifts with Dumbbells – Helps protect your back when lifting prams or moving heavy items. Seated Rows – Improves posture and prevents the rounded shoulders that come from hours of holding babies or leaning over laptops. Farmer’s Carries – Trains grip, shoulder, and core strength - basically “carrying everything in from the car in one trip” training. The best part? With Laurence’s focus on technique , Sophie’s supportive coaching style , and Andrea’s knack for creative, effective programming , you’ll always be doing the right moves for your body and goals. Why CGPT Works for Local Mums In a world of overcrowded group classes and impersonal big-box gyms, CGPT offers something different: · Private, Personalised Training – You’re not just another member. Your program is built entirely around you. · Flexible Scheduling – Sessions that fit into the school day without cutting into family time. · Local & Community-Focused – We’re right here in Hawthorn, surrounded by the same parks, cafés, and schools you love. · Expert Coaches Who Understand Your Life Stage – Our trainers know how to adapt workouts for postpartum recovery, time limitations, and real-world functional fitness. It’s Not Indulgence - It’s an Investment Too often, mums feel guilty for taking time for themselves. But here’s the thing: your family benefits when you’re at your best. More energy. Less stress. Better health. Strength training isn’t selfish - it’s essential. Think about it: in just two or three hours a week, you can dramatically improve the way you feel and move, setting the tone for every other hour you spend with your family. Ready to Get Started? If you’re a Hawthorn mum looking for a way to feel stronger, more energised, and more confident - without sacrificing precious time with your family - CGPT is here to make it happen. You don’t need to overhaul your life, buy complicated equipment, or spend hours in the gym. You just need a plan that works for you, a trainer who understands your goals, and a supportive space where you can make it happen. Email Andrea at andrea@chrisgympt.com to find out how we can design a strength program that fits perfectly into your life. Because being strong, fit, and flexible isn’t just for the gym - it’s for every moment you live and love outside of it.