How Strength Training After 40 Reduces Injury Risk and Boosts Longevity
— by Clint Choquette, PT, DPT
I think its a common misconception that as we get older, strength training is risky and can lead to injury. In reality that mindset is backwards. The risk of not continuing to move is far greater than the risk of exercise. While we do need to be mindful and smarter about our training as we age (we don’t recover as fast in our 40’s as we did in our 20’s) as long as we are on a good plan there are so many benefits.
If you’re in your 40s, 50s, or beyond, slowing down might feel natural, but it’s strength training that should be front and center in your routine—not less movement.
Here’s why:
After age 30, we start losing muscle mass and power. The process accelerates after 40, and without intervention, it leads to higher fall risk, joint pain, and a noticeable decline in energy levels.
But this isn’t just about “lifting weights.” This is about staying functional, active, and independent well into your later years.
Strength Training = Longevity Insurance
Research consistently shows that people who maintain muscle strength and power as they age live longer, healthier lives.
Not only does strength training build muscle, it improves:
Bone density (reducing fracture risk)
Joint health (protecting knees, hips, and shoulders)
Metabolic health (fighting off age-related weight gain)
It’s not about being a bodybuilder. It’s about being able to climb stairs, carry groceries, or go for a hike without pain.
Injury Risk Goes Up Without Strength
One of the biggest myths is that strength training is risky for older adults. The real risk is NOT doing it.
All of our tissues respond to load. And loading appropriately can help strength and build resiliency in our tissues. Which can help with:
Tendonitis
Back pain
Falls
Recovery times after minor injuries
I see it often—people come in with an injury that could have been prevented with a simple, consistent strength routine.
"But I Don’t Know Where to Start..."
That’s where a personalized plan comes in.
At Habits Physical Therapy, I work 1-on-1 with clients to:
Identify strength deficits
Build safe, progressive routines
Focus on building a personalized plan that fits you, your environment, and your goals.
Whether you’re active now or haven’t exercised in years, we meet you where you’re at. The goal is long-term sustainability, not quick fixes.
The Bottom Line
If you want to stay active, independent, and injury-free as you age, strength training is non-negotiable.
It’s one of the best investments you can make for your future self.
If you’re not sure how to begin, or you’re dealing with aches and pains that have you hesitant, reach out. I offer free assessments for healthcare professionals this month, but anyone is welcome to schedule a visit.
Let’s build a plan that keeps you moving strong for decades to come.
Clint Choquette, PT, DPT
Habits Physical Therapy — Nampa, ID
📞 (406) 560 1048
🖥️ www.habitspt.com