Fit People, who here proudly hits 10,000 steps every day, then thinks, “That’s enough exercise” and skips strength training?
If your answer is “ME,” be careful. Walking is great for your heart, but it is not enough to protect your muscles and joints, especially once you hit your 40s.
Why Walking is Good but Not Complete
Walking is a light aerobic activity. It is excellent for training the heart, lungs, and burning calories with minimal injury risk.
The problem is, the load intensity on muscles and bones is very small, which is why this exercise needs to be paired with weight training.
Even the World Health Organization (WHO, 2020) still recommends two muscle-strengthening sessions per week alongside aerobic activity.
Without external load, your muscles and bones do not receive the “mechanical signal” needed to maintain their mass and density.
The Facts About Sarcopenia: Muscles Shrink by 3 to 8 Percent per Decade After Age 40
Sarcopenia, the loss of muscle mass and strength due to aging, begins around age 30 and accelerates after age 40.
The Journal of Cachexia, Sarcopenia and Muscle (Cruz-Jentoft et al., 2019) states muscle loss occurs at a rate of 3 to 8 percent per decade.
Without strength training, the effects include reduced walking ability, poor balance, and a higher risk of falls or fractures.
| Risk | Daily Impact |
|---|---|
| Low stamina | Climbing two floors leaves you breathless |
| Weak muscles and joints | Squatting or lifting a water jug becomes difficult, knee pain appears |
| Slower metabolism | Belly fat builds up even if you eat the same |
| Poor posture | Hunched back, shoulders easily sore |
Strength Training Can Delay Aging
Resistance exercises such as weight lifting, calisthenics, or Pilates reformer provide the mechanical stimulus that forces muscles to adapt and stay strong. As a bonus, your bones become denser, helping to prevent osteoporosis.
The American College of Sports Medicine (ACSM, 2022) confirms that weight training two to three times a week reduces sarcopenia and lowers the risk of falls in older adults by up to 34 percent.
Safe Strength Program for 40+
| Movement | Sets × Reps | Notes |
|---|---|---|
| Chair Squat | 3 × 12 | Use a chair, lower slowly |
| Wall Push-Up | 3 × 10 | Feet one step away from the wall |
| Resistance-Band Row | 3 × 12 | Pull the band at chest level |
| Hip Bridge | 3 × 15 seconds | Engage glutes and core |
Do this twice a week, with at least 48 hours of rest between sessions.
Increase repetitions by adding light dumbbells or kettlebells every two to three weeks.
The Truth
| Myth | Fact |
|---|---|
| “Lifting weights damages joints.” | With proper technique, it strengthens joints and bones. |
| “Women will get bulky muscles.” | Estrogen does not support extreme hypertrophy, the result is toned muscles. |
| “It’s too late to start at 50.” | Research shows people in their 70s can still increase strength by 30 percent after 12 weeks of training. |
Tips to Start Without Injury
- Check your health (blood pressure, bone density) if you have medical history.
- Do five minutes of dynamic warm-up and learn the basics first.
- Focus on form, not the weight.
- Combine walking with strength training for the full heart and muscle package.
Conclusion: Walking is Important, Strength Training is a Must
Walking maintains your heart, while strength training keeps your “engine” which is muscles, bones, and joints in top shape even as you age.
Without measured load, sarcopenia will erode your ability to stand for long, carry your grandchildren, or even rise from a chair.
It is better to feel tired for a moment from light weights than to be tired forever because your muscles disappear.
If you need a safe guide to start strength training, Grand Focus Fit offers Strength Fundamentals, Pilates Reformer, and basic Calisthenics classes.
These are specially designed for participants aged 40+ to train without fear of injury. Let’s #StayFocs and maintain your muscles starting today!
