Once you cross 40, your body begins to change in ways you may not notice right away. The morning jog that once felt effortless may suddenly leave you more tired. Weight that used to come off easily now seems to stick around longer. This is natural because after 40, muscle mass begins to decline and metabolism slows down. Many people, especially women, think doing more cardio will solve the problem. But according to Harvard-trained doctor Dr. Darshan Shah, cardio alone may not be enough to help you stay strong, energetic, and youthful as you age.
Why Cardio Alone Isn’t Enough
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Dr Darshan Shah explains the balance clearly. “While cardio is fantastic for your health, when it comes to building muscle mass, strength training is where the magic happens. Even a couple of sessions a week can make a huge difference to how we feel, move, and age,” he said.
Running or cycling does wonders for heart health and stamina, but cardio doesn’t stop one of the biggest changes ageing brings, the natural decline of muscle mass. After 40, your body begins breaking down muscle at a faster pace than it builds it. The result? Weakness, fatigue, and a higher risk of falls and injuries later in life.
The Case for Strength Training After 40![1 - 2025-08-26T170906.669]()
Dr Shah stresses the importance of adding weights or resistance workouts to fitness routines. “If you’re not using it, you’re losing it,” he warns. He often notices that his patients, and especially women, lean heavily on cardio and avoid strength training. While cardio burns calories, strength training builds the muscle reserve we all desperately need as we age.
“You really have to cut cardio in half and dedicate the other half to strength training. Muscle mass tends to decrease after the age of 40. You need to build up muscle as a store some extra muscle in the bank.” Think of muscle like savings. You may not always notice it daily, but when a health challenge comes, you’ll be glad to have it.
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Why Muscle Mass Is a Longevity Tool![2 - 2025-08-26T170909.152]()
Muscle isn’t just about looking toned. It protects your body in many ways:
- Supports mobility and independence: Keeps you strong enough for daily tasks.
- Improves metabolism: Muscle burns more energy at rest, helping to prevent belly fat and weight gain.
- Protects your bones: Resistance training strengthens both muscles and bone density, lowering osteoporosis risk.
- Boosts longevity: People with more muscle mass age more gracefully and stay independent longer.
Dr Shah explains that people who don’t build or maintain muscle slowly shrink with age. “That’s why so many people end up frail as they grow older because they’re simply not using their muscles.”
How Much Strength Training Do You Really Need?
The good news? You don’t need to spend hours in the gym. Even two to three sessions of strength training a week can make a meaningful difference. You don’t even have to be a bodybuilder; simply using resistance bands, light dumbbells, or your own body weight can work wonders.
Some easy ways to get started:
- Bodyweight exercises: Push-ups, squats, lunges, planks.
- Resistance bands: Great for home workouts without heavy equipment.
- Light dumbbells or kettlebells: For biceps, shoulders, and core.
- Functional exercises: Movements that mimic daily activities, like lifting or twisting.
- Yoga or Pilates: Strength-focused styles can build muscle and improve flexibility.
The key isn’t intensity, but consistency. Over time, these exercises create a foundation that cardio alone cannot provide.
What About Cardio?![3 - 2025-08-26T170903.397]()
This doesn’t mean you should ditch cardio. Cardio is crucial for a healthy heart, improved lung function, and stress relief. Dr Shah makes it clear: it’s about balance. If your current routine is mostly cardio, consider cutting it in half and dedicating equal focus to strength training. Cardio keeps your endurance high, while strength ensures your muscles and bones stay strong. Together, they create the ideal formula for healthy ageing.
Shifting Your Mindset Around Fitness
For many people, cardio feels safe, and strength training feels intimidating. Gyms can be overwhelming, and weights seem complicated. But strength training doesn’t have to mean lifting heavy barbells. It can look gentle, approachable, and home-friendly. Dr Shah emphasises, “Strength training is extremely important after 40. Even light resistance makes a difference. You don’t have to push yourself to extremes, but you do have to use your muscles.” Think of it as investing in your independence and vitality, not just your appearance.
Conclusion
As we move beyond our 40s, cardio alone won’t protect us from the natural changes of ageing. Longevity needs more than a strong heart; it requires strong muscles. Adding strength training to your weekly schedule, alongside cardio, helps preserve energy, mobility, and health for decades to come. It’s not about less running and more lifting, but about balance. And when it comes to ageing well, muscle is the missing piece of the puzzle.