Should I join a gym or train at home?

Either works. Home training with bodyweight, bands and bags is enough to start. See Strength training at home without equipment.

A little stiffness a day or two after a new session is common and fades as you get used to it. Sharp pain is a reason to stop.

How to start strength training at 40

Updated 29 October 2026

Start with two whole-body sessions a week of five basic moves: a sit-to-stand or squat, a push, a pull, a hip hinge and a carry. Do two sets of each, with a load that makes the last few reps hard. Test yourself first, add a little each week, and retest after six to eight weeks.

Your first month

Test first
Do the home strength test and write down your scores.
Pick five moves
Sit-to-stand or squat; wall or knee push-up; a row with a band or bag; a hip hinge such as a bridge or deadlift; and a carry with two bags.
Two sets of 10 to 15
Choose a level where you finish each set with one or two good reps left.
Two days a week
The minimum UK guidelines advise. Leave a day between sessions.
Add a little each week
One more rep, a slightly harder version, or a little more weight.

Why this works

The NHS asks for strength work on at least two days a week, covering legs, hips, back, abdomen, chest, shoulders and arms. These five moves cover them.
Light loads build muscle when sets are hard, a 2017 meta-analysis found, so you do not need a gym to start.
In menopausal women, training for at least six weeks improved strength, and longer programmes did more.

Eat enough protein to support it. The protein calculator gives you a daily number.

Questions people also ask

Should I join a gym or train at home?: Either works. Home training with bodyweight, bands and bags is enough to start. See Strength training at home without equipment.
Will I be sore?: A little stiffness a day or two after a new session is common and fades as you get used to it. Sharp pain is a reason to stop.

Find out where you stand.

Take Ojafi's free strength check and get a plan built around your week, your food and your joints.

Take the strength check

Sources

Ojafi gives general food and exercise guidance. It is not medical advice and does not diagnose or treat any condition. See our medical disclaimer.