Many people believe that we become weaker as we age. While it's true that everyone experiences some physical decline over time, strength can be improved at any age. Older adults who train regularly can become incredibly strong and maintain much of that strength throughout their lives.

"Use it or lose it" applies to strength as much as anything else. People who are inactive will start weak and become weaker with age. Similarly, active people who stop training will lose strength quickly at first and then gradually over time.

The good news is that inactive people who start working out at any age can become stronger, often quite quickly at first. As people continue to train, they'll gradually gain more strength. And if they continue working out throughout their lives, they'll become very strong and lose strength due to age at a much slower rate.

This means that people who strength train regularly throughout their lives can retain their capabilities later in life, even as inactive people around them lose their independence.

Here are three tips for gaining strength after 40:

1. Lift weights regularly. Aim for at least two strength training sessions per week.

2. Focus on compound exercises. Compound exercises work multiple muscle groups at the same time, which is more efficient and effective than isolation exercises.

3. Lift challenging weights. You should be able to do 8-12 repetitions of each exercise with good form. If you can do more than 12 repetitions, it's time to increase the weight.

It's never too late to start strength training. If you're over 40, you can still gain significant strength and improve your overall fitness.

To gain strength after 40, you need to:

• Work out consistently. Aim for at least two strength training sessions per week.

• Do the right things the right way at the right times. This means finding a balance between stress and recovery, and using a variety of exercises to avoid plateauing. It's also important to perform the movements correctly to avoid injury.

• Eat a healthy diet. Protein is especially important for building muscle, but you also need vitamins, minerals, carbs, and fats.

If you're new to strength training, it's a good idea to work with a professional coach who can help you create a personalised plan and teach you proper form.

People who start strength training usually notice changes in strength quickly, as their bodies "wake up" and reconnect the brain to the muscles. Later, with continued training and good nutrition, people may notice that their clothes fit differently, they can move more easily, and they have gained some muscle mass.

It's important to note that you don't have to worry about "getting bulky" from strength training. This is a common myth, but it's not true. If you do gain muscle, it will happen slowly and you'll look more fit than bulky.

If you're over 40 and you want to get stronger, don't wait another day. Book a consultation with a professional coach today and get started!