Strength training over 40: a free beginner plan and spreadsheet
Beginner · 3 days a week · Until your weights stop going up · Steady full-body strength after 40
A free, steady full-body plan for beginners over 40: two workouts, three days a week, light starts, small jumps and clear rules for when to add weight.
Free. The spreadsheet needs no account.
How Strength training over 40 works
This is Symmetric Strength's own beginner full-body plan for people who are starting or restarting in their forties and beyond. You train three non-consecutive days a week and alternate two workouts. Workout A is back squat, bench press and barbell row. Workout B is deadlift, overhead press, lat pulldown and Romanian deadlift. Week one runs A, B, A. Week two runs B, A, B.
Each lift has a set and rep target: three sets of eight on squat, bench press, overhead press and pulldown, three of ten on rows and Romanian deadlifts, and three of five on deadlifts. You pick a weight you can move cleanly for every rep, write it down, and add a small jump when a session goes well. Log every session.
The ACSM 2026 position stand found larger strength gains with two or more sessions a week and reported no added strength benefit beyond roughly two to three sets per exercise. The CDC guidance for adults, including those 65 and older, also asks for muscle-strengthening on at least two days a week. Three sessions here give you a margin if life takes one away.
Every major pattern is covered each week: squat, hip hinge, horizontal push, vertical push, horizontal pull and vertical pull. Nothing in the plan is a specialty move. These are the lifts that carry over to carrying shopping, picking things up off the floor and pushing yourself up from a chair.
The schedule
Train on Monday, Wednesday, Friday, or any other days with rest between. Every set uses the same weight, the one you can lift for the written reps.
Workout A
| Lift | Sets and reps |
|---|---|
| Back squat | 3 x 8 |
| Bench press | 3 x 8 |
| Barbell row | 3 x 10 |
Workout B
| Lift | Sets and reps |
|---|---|
| Deadlift | 3 x 5 |
| Overhead press | 3 x 8 |
| Lat pulldown | 3 x 8 |
| Romanian deadlift | 3 x 10 |
Week pattern: A-B-A / B-A-B, repeating.
Progression and stall rules
Add weight after a clean session
If every rep of every set was smooth and you finished with a couple of reps left, add the smallest jump next time: 5 lb (2.5 kg) on squat, deadlift, Romanian deadlift and lat pulldown, 2.5 lb (1.25 kg) on bench press, barbell row and overhead press. These jumps and this rule are our own design for this plan, not a published standard.
Repeat the weight after a miss
If a set came up short, or the last reps turned slow and ragged, run the same weight at your next workout. Repeating a weight is part of the plan. Repeating is normal, and it is fine.
Leave a rep or two in reserve
Stop each set when you could still do one or two more clean reps. Do not train to the point where you cannot finish a rep. The ACSM position stand found that strength gains did not depend on lifting to failure, so stopping short costs you little. Pushing to a true limit is a decision for later.
Deload after three misses
If you repeat a weight three workouts in a row without finishing the sets, take about 10 percent off and build back up. Check sleep, food and stress before you blame the plan. This is our own rule.
Start light for the first two weeks
Use weights that feel easy for the first two weeks, especially on the deadlift and Romanian deadlift. The point is to learn the movements and to let tendons and joints get used to loaded work. Start adding at week three.
Weekly volume
Work sets per lift, counted from the schedule above (warm-ups not included).
| Lift | Week 1 | Week 2 |
|---|---|---|
| Back squat | 6 | 3 |
| Bench press | 6 | 3 |
| Barbell row | 6 | 3 |
| Deadlift | 3 | 6 |
| Overhead press | 3 | 6 |
| Lat pulldown | 3 | 6 |
| Romanian deadlift | 3 | 6 |
Who it suits
A good fit
- Men and women over 40 who are new to lifting, or coming back after years away, and want a written plan with numbers.
- People with access to a gym that has a barbell, a rack, a bench and a lat pulldown machine, and who can give about an hour three times a week.
- Lifters who would rather build up slowly and keep training for decades than chase a fast start.
Look elsewhere if
- Anyone with a heart condition, uncontrolled blood pressure, a recent injury or surgery, or ongoing joint, back or chest pain. Talk to your doctor or physical therapist before you start, and ask which lifts need changing.
- People who cannot reach a barbell gym. A machine or dumbbell routine is a better first step; return to this plan when you can.
- Anyone who wants a short session. Workout A has three exercises and Workout B has four, so most sessions fit inside an hour. With less time, keep the first two lifts of the day and add the rest back later.
Common mistakes
Training like you are 25
Starting with the weights you used in your twenties, or copying a friend's numbers, is the quickest way to a tweaked back or a sore shoulder that costs you weeks. Start with what is easy today and earn the heavier weights.
Skipping the warm-up
Before each lift, do two or three lighter sets of the same movement, moving up toward your working weight. It takes five minutes, and a cold, stiff body is where many early niggles start. This is our coaching habit, not a figure from a study.
Living on light weights
Easy weights are the right place to start, not a place to stay. The ACSM position stand reports that loads at about 80 percent of your one-rep max or above produced the biggest strength gains. You do not need that in the first weeks, but a plan that never gets heavier will stop working.
Training through sharp pain
Muscle fatigue and mild stiffness the next day are normal. Sharp, pinching or joint pain during a lift is not. Stop that lift, drop the weight or swap the movement, and see a professional if it comes back.
Cutting recovery short
Keep a rest day between workouts, sleep as well as you can, and rest two to three minutes between heavy sets. Recovery is slower for most people as they age, so the plan is built with the rest days in it. This is our own guidance.
Not writing it down
Without a log you will not know whether a weight has gone up or you just had a good day. Record every set and the weight you used.
Your sample week
For each lift, enter: Weight you use for your sets today. The weights below update as you type. Your numbers stay in your browser and are not saved. The numbers shown are an example lifter.
Workout A
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 8 | 95 |
| 2 | 8 | 95 |
| 3 | 8 | 95 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 8 | 65 |
| 2 | 8 | 65 |
| 3 | 8 | 65 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 10 | 65 |
| 2 | 10 | 65 |
| 3 | 10 | 65 |
Workout B
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 115 |
| 2 | 5 | 115 |
| 3 | 5 | 115 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 8 | 45 |
| 2 | 8 | 45 |
| 3 | 8 | 45 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 8 | 70 |
| 2 | 8 | 70 |
| 3 | 8 | 70 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 10 | 85 |
| 2 | 10 | 85 |
| 3 | 10 | 85 |
The spreadsheet
The file has three sheets: your numbers, the full week with every weight as a formula, and a progress table that carries the weights forward. It opens in Excel, Numbers and LibreOffice. The weights in the link below use the numbers you typed above.
Open it in Google Sheets
- Download the .xlsx file above.
- Go to Google Drive and choose New, then File upload, and pick the file.
- Double-click the uploaded file and choose Open with Google Sheets.
- Choose File, then Save as Google Sheets so you can edit it.
Want the weights to follow you into the gym? Create a free account and the program loads into Train for you.
How it compares
Strength training over 40 vs Strength training program for women
The two workouts, sets, reps and jumps are the same. This page differs in its starting weights and in its extra notes on warm-ups, pain and recovery for lifters returning in their forties and beyond. Read the Strength training program for women guide.
Strength training over 40 vs StrongLifts 5x5
StrongLifts is five lifts across two workouts, five sets of five, with weight added almost every session. This plan adds a pulldown and a Romanian deadlift, uses sets of 8 to 10 on most lifts and starts light for two weeks. It takes more time per session and is easier to adjust when your joints complain. Read the StrongLifts 5x5 guide.
Strength training over 40 vs Upper/Lower Split
A sensible step once your weights stall on this plan. An upper and lower split spreads the work over four days, so each session can be shorter but you need to be able to train four days a week. Read the Upper/Lower Split guide.
Load Strength training over 40 into Train and log each session against the plan.
Start it in Symmetric StrengthCommon questions
Is it too late to start strength training at 40, 50 or older?
No. The ACSM 2026 position stand cites an analysis of more than 38,000 participants, over 11,000 of them older adults, in which exercise did not raise the risk of serious adverse events. The CDC lists muscle-strengthening in its weekly guidance for adults, including adults 65 and older. Starting later means starting lighter and progressing patiently, not skipping it.
How often should I lift?
Three days a week on non-consecutive days, such as Monday, Wednesday and Friday. The ACSM position stand reports greater strength gains with at least two sessions a week, and the CDC asks adults to do muscle-strengthening on at least two days a week. If a busy week allows only two sessions, that still counts. Pick up where you left off rather than doubling up.
How heavy should I go?
Begin with a weight you could lift for about ten reps with clean form, and keep a rep or two in reserve on every set. That is our rule of thumb, not a published number. Over the weeks, add small jumps. The ACSM stand reports the largest strength gains at about 80 percent of your one-rep max or above, which is something to build toward over months, not week one.
What if my joints are sore?
Mild muscle soreness is normal. Joint pain during a lift is a signal to change something: lower the weight, shorten the range of motion to what is pain-free, or swap the lift for a machine version. Pain that is sharp, keeps returning or lingers after training is a reason to see a doctor or physical therapist. This plan is not medical advice.
Do I need to do cardio as well?
The CDC guidance for adults pairs muscle-strengthening with aerobic activity, so a brisk walk or an easy bike ride around your lifting days is a good addition. Keep it easy enough that you arrive at squat and deadlift day fresh.
How long do I follow this plan?
Until your weights stop going up on most lifts. For many beginners that is several months. When most lifts have stalled, move to a plan with more weekly structure, such as an upper and lower split.
Do I have to squat and deadlift with a barbell?
No. If a barbell lift does not suit your body, use the closest machine or dumbbell version in its place, such as a leg press for the squat or a dumbbell Romanian deadlift. Keep the same sets and reps and log the new weight. Ask a coach or physical therapist if you are unsure what suits you.
Know where you stand
Before you start, check how your lifts compare on the strength standards, estimate a max with the one-rep max calculator, or score your total with the DOTS calculator.
Sources and credit
This is Symmetric Strength's own program, built on the Beginner Full Body Workout A and Workout B in the Symmetric Strength app. The frequency, set and load facts come from the sources listed; the starting weights, progression jumps, warm-up and recovery advice are our own coaching design.
- ACSM Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults, 2026 (Medicine & Science in Sports & Exercise, PubMed Central)
- Physical Activity Guidelines for Adults 18 to 64 (CDC)
- Physical Activity Guidelines for Older Adults, 65 and over (CDC)
Checked . Symmetric Strength is not affiliated with Symmetric Strength. Program names are used only to identify the programs.