Exercise Physiologist explains why Men over 40 need Functional Strength Training

How many times have you heard someone say they injured their back carrying groceries? Or tweaked their knee walking up the stairs? Injuries from simple activities happen more often than people would like to admit.

Unfortunately, if you are over 40 this is even more common.

Here’s a scary stat: your muscle mass and strength will decrease 30 to 50% between the ages of 30 and 80. That means the average person starts losing the ability to perform everyday functions and increases their risk of injury as soon as they hit middle-age.

Another way to put it.. You lose 1kg of muscle and gain 2kg of fat every year over the age of 30.

Are you now over 40 and 10+kgs heavier than in your 30s?

Despite this, only 6% of men over 40 do resistance training workouts two or more times per week.

But… It’s never too late to get started

And Functional Strength Training is one of the best ways to lose those extra kgs and gain some real functional strength that will protect your body from pain and injuries.

It is all about training smarter, not harder.

Functional Strength Training can help you become stronger, more flexible, agiler and better equipped to handle day-to-day feats of strength and athleticism that are often overlooked. Plus, it can help you become less injury-prone.

The keyword is ‘function’ which is defined as purpose and of course strength training, which is an effective way of developing overall muscle and power.



Functional strength training engages different kinds of muscle groups at once which may aid in the development of a more fit and athletic physique. If you look at athletes, many of them have excellent looking physiques, and that’s because they’re used to moving their entire bodies.


Functional training lets you lose fat at a faster pace. The more oxygen that you use, the higher amount of calories you will burn.


As the training is based around various resistance and strength protocol this is a great way for men over 40 to develop some impressive lean muscle mass.


You will be using full body movement, not just sitting at a machine. This encourages your body to move like it should and become more agile and flexible. This is one of the best ways to help reduce pain and niggles. You will begin to move well and feel great for it.


By increasing general body dexterity, functional strength training assists individuals by minimising the overall risk of catching an injury. Mobility is essential for one’s body to perform movements with a wide range of motion. Incorporated movement patterns, such as squats and lunges, increase mobility in your joints whilst also improving the coordination between your muscles.

Remember, it is not too late to start…

If your over 40, starting a functional strength training routine can help burn excess fat and build lean muscle mass all while helping develop your mobility, flexibility and reducing your risk of injuries.

But, there is no such thing as a one-size-fits-all approach to functional strength training and that is why it is so important you get a program created specifically for your goals.

To get the most out of your functional strength training, follow these tips so you can keep your training safe and effective.

Pay close attention to your form or hire a coach to watch you, particularly when it comes to the core (primarily the abdomen and hips) and shoulder stability. Improper form can increase the risk of injury and slower gains.

Start your routine by warming up for 5-10 minutes and end by cooling down for another 5-10 minutes.

Focus on your breathing.

Gradually increase weight or resistance as you go to challenge the muscles.

Maintain a consistent schedule and routine with rest days in between.

The Final Verdict

Functional strength training is a proven way to slow down the effects of age-related muscle atrophy and decrease your risk for injury.

By adding just 2-3 days of functional strength exercises a week, you should see improvements in your ability to perform your everyday activities and maybe even fat loss! That’s quite a return on a very small time investment.

If you are over 40 and want to find out more about how our Functional Strength Training programs can help you get results schedule a free consultation so we can discuss your goals, any injuries & fears that may be holding you back and why Adaptive Strength is different than anything else in Perth.   

Book a call today!!!

Click Here To Book a Call With Sam (Exercise Physiologist)

Functional Training Centre - Booragoon


Functional Training For The Everyday Person


Personal Training & Kettlebell Training


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.