After you turn forty, your body begins to change - slowly but noticeably. You might find yourself getting tired more quickly, feeling stiffer after sitting for a while, or realizing that lifting groceries feels heavier than before. This happens because muscle mass and bone density naturally start to decline with age, a process known as sarcopenia. Without regular training and maintenance, this can lead to loss of strength, reduced balance, and eventually, a decrease in independence as you get older.
Functional strength is the key to slowing down or even reversing that decline. But what exactly does it mean, and how can you build it in everyday life? In this article, we’ll explain what functional strength is, why it matters after 40, and how you can train it effectively - even if you’ve never done any fitness or sports before.
What is functional strength?
Functional strength is the kind of strength and coordination you need to perform everyday movements safely and efficiently. Unlike traditional gym workouts that often focus on lifting heavy weights or using machines, functional strength focuses on movements you use in real life.
Think about lifting a heavy shopping bag, standing up from a chair, bending down to pick something off the floor, or keeping your balance while walking up stairs or on uneven ground. Functional strength combines three essential elements:
- Strength – the muscle power needed to move or lift.
- Stability – the ability to control your body and joints during movement.
- Mobility – the ability to move your joints freely and smoothly.
Training all three builds a body that is stronger, more agile, and less prone to injury.
Why functional strength matters after 40
After the age of forty, you naturally lose about 3 to 5% of your muscle mass every decade if you don’t train.
This decline can lead to:
- Lower energy levels and faster fatigue
- Reduced balance and coordination
- A higher risk of falls
- Less independence in daily activities
Functional strength training helps prevent these issues and supports you in staying active, confident, and independent for longer.
Strength training also helps maintain bone density, which reduces the risk of osteoporosis. Strong muscles support good posture, reduce back pain, and make daily movements easier.
Additional benefits include:
- More energy and endurance: you’ll stay active longer without feeling exhausted.
- Better posture: stronger core and back muscles help you maintain proper alignment.
- Healthy weight management: muscle mass boosts your resting metabolism, helping you maintain a healthy body composition.
The role of strength training
Strength training is an essential part of developing functional strength. It doesn’t just help you build and preserve muscle - it also strengthens bones, boosts your metabolism, and improves overall energy. What matters most is performing the exercises safely, consistently, and with proper variation.
A personal trainer can play a key role in this process. They can create a training program tailored to your goals, fitness level, and any physical limitations. A trainer will also teach you proper techniques, help you avoid injuries, and keep you motivated. In addition, they can offer valuable guidance on nutrition and recovery, so you get the best possible results safely.
How to build functional strength in daily life
You don’t need a gym membership to start training functional strength. There are plenty of practical ways to integrate it into your everyday routine. Here are some simple exercises and tips that work for both beginners and more experienced individuals.
Basic excercises
Start with movements that mimic real-life actions:
- Squats: bend your knees and lower yourself as if you’re sitting in a chair, then stand up again. Keep your back straight and your knees behind your toes.
- Lunges: step forward with one leg and lower your hips until both knees are bent at about 90 degrees. Switch legs and use a chair for balance if needed.
- Push-ups against a wall or bench: strengthen your arms, chest, and shoulders. If regular push-ups are too hard, start at an incline.
- Glute bridges: lie on your back with your knees bent and lift your hips toward the ceiling, engaging your core and glutes.
- Balance exercises: try standing on one leg for 10–30 seconds. Gradually increase the time and switch sides.
Progression and frequency:
Begin with 2–3 sessions per week, lasting about 20–30 minutes each. Gradually increase the number of repetitions or sets every few weeks. Once the exercises become too easy, add light weights or resistance bands. Vary your routine with a mix of strength, balance, and mobility work to keep it effective and engaging.
Preventing injuries and improving balance
If you’re starting out on your own, a few extra steps can help you stay safe and prevent injuries:
- Warm up properly: take 5–10 minutes to walk or do light dynamic stretches.
- Focus on form: incorrect posture can cause strain or injury.
- Take rest days: muscles grow and recover during rest.
- Train balance: practice standing on one leg or using a soft surface for extra challenge.
- Include mobility work: gentle stretching and joint rotations keep your body flexible and pain-free.
How a personal trainer can help
You can easily weave functional strength training into your daily life. Take the stairs instead of the elevator, lift objects by bending your knees and engaging your core, and alternate between sitting and standing throughout the day. Even short bursts of movement - like doing a few squats, lunges, or balance exercises - can make a difference. The key is to keep your body active and make movement a natural part of your routine. Over time, your strength, stability, and coordination will noticeably improve.
If you want to take it to the next level and train safely and effectively, working with a personal trainer can make all the difference. A trainer will design a program tailored to your body, goals, and lifestyle. They’ll teach you proper form, track your progress, help prevent injuries, and keep you accountable. That way, you will build functional strength in a way that truly fits your life - and delivers long-term results.
Would you like to experience what a personal training session could do for you? Fill out our short match test, and we’ll get in touch to help you get started.
Conclusion
Functional strength is essential for staying energetic, independent, and resilient after 40. Strength training helps counter muscle loss, improves balance, and makes daily movements easier. By training functional strength intentionally - and ideally with guidance from a personal trainer - you can build a body that’s stronger, more flexible, and more resistant to injury. Start today and invest in a body that moves with confidence and vitality for years to come.
Sources
- Unhjem, R. et al. (2019): Functional Performance With Age: The Role of Long-Term Resistance Training. PubMed.
- Van Roie, E. et al. (2025): Waarom krachttraining essentieel is na je 40e. Sport Vlaanderen.
- Salimans, M. et al. (2025): VUB-doctoraat: krachttraining bij ouderen is ontstekingsremmend en boost het immuunsysteem. Vrije Universiteit Brussel.
- Damen, J. et al. (2009): Krachttraining verbetert het fysiek functioneren van ouderen een beetje. Huisarts en Wetenschap.
- Ducrocq, G. et al. (2023): The Role of Contraction Mode in Determining Exercise Tolerance, Torque-Duration Relationship, and Neuromuscular Fatigue.
