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.

Countdown to ‘I Do’: Your Month-by-Month Strength Training Plan for the Big Day

July 21, 2025
Countdown to ‘I Do’: Your Month-by-Month Strength Training Plan for the Big Day If you’re counting down to your wedding, you already know the to-do list is endless - dress fittings, venue visits, catering tastings, and seating charts. With so much to organise, it’s easy to let your own health and fitness take a back seat. But the truth is, feeling strong, confident, and energised on your wedding day is one of the best gifts you can give yourself. Strength training is more than just “getting in shape.” It supports posture, helps manage stress, boosts confidence, and gives you the stamina to enjoy every moment - from the walk down the aisle to the last dance at the reception. At CGPT in Hawthorn, we’ve designed a framework that works seamlessly alongside wedding prep, with a private and personalised approach to training that takes the stress out of fitness. Here’s a simple month-by-month guide to help you move toward your big day with strength and confidence. Six Months Out: Build Your Base Six months gives you a generous runway to set strong foundations. This is the time to focus on overall strength, energy, and consistency. Building a solid base now means your body adapts gradually, reducing the risk of injury or burnout later. Think of this stage as creating the “frame” for everything to follow. A focus on big-picture strength gives you the power to carry through the months ahead, whether your goals are building lean muscle, improving posture, or simply feeling more energised. Couples training together at this stage can follow the same rhythm while working toward individual goals, even if fitness levels differ. Three Months Out: Refine and Define With 12 weeks to go, most of the groundwork is in place - now it’s about refining. This stage is perfect for dialling in body composition and highlighting the results of your training. Improved strength and energy levels can also help balance the demands of wedding planning, where stress can easily creep in. For couples, this can be a fun stage to share workouts side by side. Even if one partner wants to lean into aesthetics and the other prefers performance, training together keeps motivation high and makes fitness part of the wedding journey. One Month Out: Posture, Core, and Confidence The last few weeks before your wedding are about polishing the details - much like your final dress fitting or venue walk-through. Posture work, core stability, and mobility are key focuses here. The goal is to stand tall, move with ease, and feel confident in every photo. Strength training also supports your mental health in this stage. Taking an hour for yourself in a private, distraction-free gym like CGPT provides a much-needed break from the endless checklist of wedding tasks. Wedding Week: Stay Calm, Stay Strong The week of your wedding isn’t the time to push harder or start something new. Instead, it’s about maintaining the energy and strength you’ve built while giving your body the space to look and feel its best. Light, confidence-boosting sessions will help reduce stress without leaving you sore or fatigued. And here’s a bonus tip: shorter, makeup-friendly workouts in the final days mean less chance of puffiness, breakouts, or stress-induced skin flare-ups. You’ll walk into your big day fresh, not frazzled. Why CGPT Is the Perfect Fit for Your Wedding Prep Preparing for a wedding is exciting - but it can also feel overwhelming. That’s why so many couples choose CGPT’s private gym in Hawthorn. Unlike generic gym memberships, CGPT offers: Personalised programs that evolve with your timeline and goals. A private environment free from the distractions of busy gym floors. Supportive coaching that makes training a positive, achievable part of your wedding countdown. Whether you’re training solo or as a couple, CGPT helps you move into married life feeling confident, strong, and energised - ready to enjoy every moment of your celebration. The CGPT Experience: More Than Just a Gym One of the biggest challenges people face when preparing for a wedding is finding the right training environment. A crowded commercial gym can feel intimidating, time-wasting, or simply uninspiring. At CGPT, we do things differently. Our private gym in Hawthorn is purpose-built for focus and results. You’ll never have to wait for equipment, compete with blaring music, or feel self-conscious about who’s watching. Instead, every session takes place in a calm, supportive setting where your time is valued and your progress is our priority. We’re proud to welcome clients of all ages and fitness levels. Whether you’re brand new to strength training or you’ve been active for years, our programs are tailored to your ability and goals. It’s not about fitting into a mould - it’s about creating the right path for you. Our Trainers: Knowledgeable, Supportive, and Experienced At the heart of CGPT is our team of dedicated trainers. Each coach brings years of expertise in strength training, injury management, and personalised programming, ensuring your workouts are safe, effective, and enjoyable. What makes our trainers different is their approach: Supportive and encouraging - we meet you where you’re at and help you progress step by step. Highly experienced - with backgrounds spanning physiotherapy, athletic development, and personal training, our knowledge runs deep. Genuinely invested in you - we take the time to understand your lifestyle, energy, and priorities, so training always feels achievable and relevant. Couples love training at CGPT because the atmosphere is welcoming, inclusive, and motivating. It’s the kind of place where you’ll feel comfortable whether you’re preparing for your wedding, building long-term strength, or simply wanting to feel healthier in daily life. Final Thoughts Your wedding day should be one of the most joyful experiences of your life - and that joy is amplified when you feel strong, confident, and comfortable in your own skin. By starting early and following a month-by-month approach, strength training becomes a supportive part of the wedding journey, not an added stress. At CGPT, we’ll help you go beyond “looking good for the big day.” We’ll help you build the strength, energy, and confidence to enjoy every step of the countdown - and every step down the aisle. Email Andrea today at andrea@chrisgympt.com to begin your wedding-ready program. Because lifelong strength begins before you say “I do.”

Beyond the Scale: How Strength Training Protects Your Muscle, Metabolism, and Mind on GLP-1 Medications

July 12, 2025
Beyond the Scale: How Strength Training Protects Your Muscle, Metabolism, and Mind on GLP-1 Medications If you’ve read our blog on Strength Training and GLP-1 Medications: A Powerful Combo for Weight Loss Success , you already know that pairing exercise with GLP-1 medications like Ozempic (semaglutide) and Mounjaro (tirzepatide) can deliver life-changing results. But long-term success with GLP-1s isn’t just about the number on the scales. Without a plan to safeguard your strength and energy, weight loss can sometimes come at the expense of muscle, metabolism, and overall wellbeing. At CGPT in Hawthorn, we support clients using GLP-1s with personalised programs designed to protect muscle, maintain energy, and build resilience. Our private environment provides the expertise and accountability that generic gyms can’t, helping you stay strong during and beyond your weight loss journey. Why Maintaining Muscle is Important on GLP-1s GLP-1s work by suppressing appetite and reducing food intake, which makes weight loss possible even when other strategies have failed. However, along with fat loss, some lean muscle can be lost too. Research suggests up to a third of total weight lost may come from lean tissue if no protective steps are taken (Wilding et al. 2021). Losing muscle isn’t just about strength in the gym: Metabolism slows - less muscle means fewer calories burned at rest (Rosenbaum & Leibel 2010). Bone health suffers - strong muscles stimulate stronger bones, protecting against osteoporosis (Kohrt et al. 2004). Everyday function declines - from climbing stairs to enjoying active holidays, muscle is what powers daily life. Energy, Focus and the Fatigue Factor Many GLP-1 users notice dips in energy, especially when their calorie intake is significantly reduced. It’s tempting to skip workouts when you’re feeling flat - but movement often does the opposite of what you expect. Strength training has been shown to: · Improve the body’s ability to produce and use energy efficiently (Holloszy 2008). · Enhance blood sugar management and reduce brain fog (Ivy 1997). · Lift mood, improve focus, and counteract fatigue (Gordon et al. 2017). In other words, the right training doesn’t just burn energy - it creates it. Building for the Future Some people use GLP-1s short term, while others continue long term as part of chronic weight management (Davies et al. 2021). Regardless of the timeframe, strength training is your insurance policy for the future. Protecting and building muscle now means: · A stronger metabolism, so your body continues burning more energy every day. · A buffer against rebound weight gain if medication use changes. · Greater freedom to enjoy the things you love - travel, sport, or simply keeping up with friends and family. Why CGPT Is the Right Partner GLP-1 users need more than a one-size-fits-all gym membership. At CGPT, our trainers understand the unique challenges that come with rapid weight loss and reduced energy intake. We provide: Tailored programs that evolve with you, whether you’re starting your GLP-1 journey or looking ahead. A private environment free from the distractions and crowds of commercial gyms. Supportive coaching that balances challenge with care, ensuring you feel safe and capable every step of the way. Our goal isn’t just to help you lose weight - it’s to help you keep your strength, confidence, and quality of life for years to come. Final Thoughts: Beyond the Scale GLP-1 medications are powerful tools for weight loss. But the real measure of success goes beyond the number you see on the scales. It’s found in the muscle you protect, the energy you regain, and the confidence you build. At CGPT, we’re here to make sure your weight loss journey doesn’t come at the cost of your long-term health. Email Andrea today at andrea@chrisgympt.com to start a program tailored to your GLP-1 journey. Because weight loss may begin with medication, but lifelong health is built with strength. References · Davies, M, et al. 2021, Semaglutide for weight management: a clinical review, Diabetes, Obesity and Metabolism, 23(4), pp. 879-891. · Gordon, BR, et al. 2017, Resistance exercise training improves depressive symptoms in adults: a meta-analysis, JAMA Psychiatry, 75(6), pp. 566-576. · Holloszy, JO 2008, Regulation by exercise of skeletal muscle content of mitochondria and GLUT4, Journal of Physiology, 586(1), pp. 1-6. · Ivy, JL 1997, Role of exercise training in the prevention and treatment of insulin resistance and non-insulin-dependent diabetes mellitus, Sports Medicine, 24(5), pp. 321-336. · Kohrt, WM, et al. 2004, Physical activity and bone health in older men and women, Medicine & Science in Sports & Exercise, 36(11), pp. 1985-1996. · Rosenbaum, M & Leibel, RL 2010, Adaptive thermogenesis in humans, International Journal of Obesity, 34(S1), S47-S55. · Wilding, JPH, et al. 2021, Once-weekly semaglutide in adults with overweight or obesity, The New England Journal of Medicine, 384, pp. 989-1002.

CGPT Trainer: Jamie Hoopmann

July 5, 2025
Meet Jamie Hoopmann: The Strong, Athletic, and Resilient Trainer at CGPT At CGPT in Hawthorn, personal trainer Jamie Hoopmann combines elite athletic experience with evidence-based coaching to help clients build strength, move better, and become more resilient. From rowing at a state and national level to coaching youth athletes in AFL, rugby, and rowing, Jamie has seen firsthand how the right training transforms not only performance but also confidence and quality of life. His mission? To bring those same high-performance principles into accessible, personalised programs for every client who trains at CGPT. From Elite Rowing to Coaching Others Jamie’s turning point came during his years as an elite rower. Training at the highest level showed him the profound impact of great coaching and strength and conditioning. “I saw how much difference proper training made, not just for performance but for health and confidence outside of sport,” he explains. That realisation sparked his passion to turn coaching into a career. Today, Jamie is completing a double degree in Exercise & Sport Science and Exercise Physiology while working as a strength and conditioning coach. His background gives him a unique edge: he understands the science behind training but also knows how to apply it in a way that makes sense for both everyday people and athletes. A Training Style Built for Progress Jamie describes his coaching philosophy in three words: Strong. Athletic. Resilient. · Strong: because strength underpins everything, from daily function to athletic performance. · Athletic: because he coaches movement, not just muscles, ensuring clients build balance, agility, and coordination. · Resilient: because life comes with setbacks, and training should prepare people to handle load, stress, and challenges with confidence. Every session with Jamie is tailored, challenging but achievable, and built to create lasting results. “I meet clients where they’re at, explain the ‘why’ behind each movement, and celebrate the small wins that build consistency,” he says. His approachable style ensures every client leaves feeling stronger and more capable. Why Jamie Loves Strength and Power Training Jamie’s favourite type of workout is strength and power training - barbell lifts, explosive movements, and athletic accessory work. “It’s effective because it goes beyond burning calories,” he explains. “It builds strength that carries over into sport and everyday life, improves movement quality, and helps people feel and perform at their best.” Whether it’s an athlete preparing for competition or someone who just wants to feel younger, fitter, and stronger, Jamie’s programming delivers measurable, meaningful results. Transformations That Go Beyond the Gym One of Jamie’s most impactful coaching experiences involved working with a rower who had broken his leg. After months of rebuilding strength, mobility, and confidence, Jamie witnessed him return to the water for the first time. “It wasn’t just physical rehab, it was giving him back the sport and identity he thought he’d lost,” Jamie says. For him, this reinforced the true power of coaching: helping people reclaim not just their fitness, but their confidence and independence. Life Outside the Gym When Jamie isn’t coaching clients at CGPT, he’s usually outdoors, staying active with cycling or running. Movement has always been his reset button, keeping him refreshed and ready to bring energy back into the gym. He also has a hidden passion for 4WDing. Whether it’s mechanical upgrades or planning the next camping trip, Jamie enjoys problem-solving and building systems — the same mindset he applies to helping clients achieve peak performance. Why Train With Jamie at CGPT? If you’re looking for a personal trainer in Hawthorn who blends scientific knowledge, athletic experience, and a supportive coaching style, Jamie Hoopmann is ready to help you reach your next level. His sessions are built to make you stronger, more athletic, and more resilient - whether your goal is improving sports performance, returning from injury, or simply building confidence in everyday life. At CGPT, Jamie empowers clients to move with purpose and discover just how capable they really are. His mantra is simple: “Consistency beats intensity. Stack small wins, keep showing up, and you’ll achieve more than you ever thought possible.”