Getting Into Strength Training? We Break Down What You Need To Know By Age Group

Strength training isn’t just for bodybuilders or elite athletes—it’s for everyone, at every age. Whether you’re in your 20s and looking to build muscle, in your 40s and prioritizing longevity, or in your 60s and aiming to stay strong and mobile, strength training is one of the most powerful things you can do for your body.

At ERA Fit, we believe that strength is the foundation of health, confidence, and resilience. That’s why we’ve broken down what you need to know about strength training at every stage of life, so you can maximize your results and train in a way that’s safe, effective, and tailored to your body’s needs.

Young Adults (20-35 Years)

Why Is Strength Training Important for the 20-35 Age Group?

This is your prime for building strength, muscle mass, and athletic performance. Your metabolism is fast, your recovery is at its peak, and your body is primed for physical adaptation. This is the time to create a strong foundation of movement patterns and push your limits.

Common Strength & Health Goals

• Building muscle and strength
• Improving athletic performance
• Enhancing aesthetics (toned physique, defined muscles)
• Preventing injuries and improving mobility
• Boosting metabolism to maintain a lean body composition

How To Train Optimally

• Focus on compound lifts: Squats, deadlifts, bench presses, and pull-ups should be the core of your workouts.
• Train for progressive overload: Continuously increase weights and reps to keep challenging your muscles.
• Balance strength and conditioning: Add high-intensity interval training (HIIT) for endurance and fat-burning.
• Work on mobility: Keeping your joints healthy now will prevent injuries later.

Sample Training Routine for Young Adults

3-5 days per week:

• Day 1: Squats, lunges, Romanian deadlifts, core work
• Day 2: Bench press, dumbbell press, push-ups, triceps dips
• Day 3: Deadlifts, pull-ups, bent-over rows, bicep curls
• Day 4: HIIT circuit or full-body functional workout
• Day 5: Mobility and recovery (foam rolling, stretching, yoga)

Nutrition Tips To Complement Your Training Plan

• Prioritize protein: 1g of protein per pound of body weight supports muscle growth.
• Don’t neglect carbs: Whole grains, fruits, and veggies fuel intense workouts.
• Stay hydrated: Aim for at least 3L of water per day.

How Often and Long Is Ideal?

• Train 3-5x per week
• Each session: 45-75 minutes

Middle-Aged Adults (36-55 Years)

Why Is Strength Training Important for the 36-55 Age Group?

As metabolism slows down, muscle mass naturally declines—unless you fight back with strength training. This stage is all about preserving lean muscle, staying functional, and preventing injuries.

Common Strength & Health Goals

• Maintaining muscle and bone density
• Improving metabolism to manage body fat
• Preventing joint pain and stiffness
• Enhancing endurance and overall energy levels
• Boosting mental health and reducing stress

How To Train Optimally

• Prioritize full-body workouts: Hitting each muscle group 2-3x per week ensures efficiency.
• Incorporate functional movements: Squats, lunges, deadlifts, and push-ups keep you strong in everyday life.
• Add recovery days: Active recovery (yoga, walking, stretching) is key to avoiding burnout.
• Listen to your body: Smart training beats overtraining.

Sample Training Routine for Middle-Aged Adults

3-4 days per week:

• Day 1: Strength training (squats, presses, core work)
• Day 2: Low-impact cardio (cycling, swimming, brisk walking)
• Day 3: Strength training (pull-ups, deadlifts, functional movements)
• Day 4: Active recovery (yoga, stretching, mobility work)

Nutrition Tips To Complement Your Training Plan

• Increase protein intake to maintain muscle (lean meats, fish, eggs, and plant-based proteins).
• Balance carbs and fats wisely: Prioritize fiber-rich carbs and healthy fats like avocado and olive oil.
• Prioritize gut health: Probiotic foods like yogurt, kimchi, and sauerkraut support digestion and overall health.

How Often and Long Is Ideal?

• Train 3-4x per week
• Each session: 45-60 minutes

Older Adults (56+ Years)

Why Is Strength Training Important for the 56+ Age Group?

This stage is all about longevity and independence. Strength training maintains bone density, improves balance, and reduces the risk of falls and injuries.

Common Strength & Health Goals

• Maintaining mobility and preventing falls
• Improving posture and reducing joint pain
• Preserving bone density and muscle strength
• Boosting heart health and circulation
• Enhancing overall quality of life

How To Train Optimally

• Prioritize low-impact strength training: Resistance bands, bodyweight exercises, and light weights work wonders.
• Incorporate balance training: Movements like single-leg stands and gentle yoga improve stability.
• Avoid overexertion: Focus on controlled movements with proper rest periods.

Sample Training Routine for Older Adults

2-3 days per week:

• Day 1: Chair squats, resistance band rows, bicep curls, light stretching
• Day 2: Low-impact cardio (walking, swimming, or stationary cycling)
• Day 3: Light strength training (seated leg raises, wall push-ups, core exercises)

Nutrition Tips To Complement Your Training Plan

• Increase calcium and vitamin D: Dairy, leafy greens, and fortified foods support bone health.
• Stay hydrated: Aim for 2-3L of water daily to keep joints and muscles functioning well.
• Prioritize anti-inflammatory foods: Turmeric, salmon, and nuts reduce joint pain and support recovery.

How Often and Long Is Ideal?

• Train 2-3x per week
• Each session: 30-45 minutes

Strength Training Benefits Everyone & Our Personal Trainers Make Sure Your Plan Remains Safe, Effective & Impactful

At ERAFit, we work with clients of all ages to develop training programs that fit their goals, lifestyle, and experience level. Whether you’re 25 and looking to build muscle, 45 and trying to maintain strength, or 65 and focused on staying active, our expert trainers provide personalized plans that deliver real results.

We Are Here To Support You At Any Fitness Stage & Level: Get In Touch!

Your fitness journey is unique—but you don’t have to do it alone. Book a free consultation with an ERAFit trainer today, and let’s create a training plan that sets you up for long-term success, strength, and vitality.