Part 4: Progress You Can See And Feel: Tracking Strength Gains in Your 40s and Beyond

Let’s be honest, most of us were conditioned to believe that progress = the number on the scale. 

Smaller number? Good. Bigger number? Freak Out!

But when you start lifting weights, especially after 40, that old rulebook becomes completely useless.

Because your body is about to get stronger, more capable, and you'll be more confident and yes, sometimes heavier, in all the right ways (muscle is not made of air!).

So I want you to ditch the scale stress and talk about all the better ways to track progress when you’re lifting weights.

Strength Milestones That Make You Feel Like Wonder Woman

This is where the real magic happens.

Moments like the ones below that myself and my clients experience:

• Going from struggling with bodyweight squats to squatting with dumbbells in each hand.
• Moving from 2 kg to 6 kg dumbbells for overhead press.
• Doing your first full push-up!

These are the milestones that actually start to change your life. They show your muscles, bones, and nervous system are adapting and that is priceless as you age.

Try this: keep a simple list in your phone of what weight you lifted and for how many reps.
Watching that number grow = Pure motivation.

Daily Wins That Quietly Change Everything

One day, you’ll notice:

• Carrying shopping bags feels easier

• You can twist to grab something from the back seat without a twinge
• You get up off the floor or out of a chair without grunting
• Climbing stairs no longer leaves you breathless

These improvements sneak up on you slowly until suddenly, everyday tasks feel effortless. I've heard it countless times that a client does something that seems quite small but the strength they have built just makes it feel like overnight it's become easier!

That’s strength training doing exactly what it’s meant to do. 

Energy That Lasts All Day (and Into the Evening)

Hormones shift as we age. Sleep changes. Stress well, that sticks around and can increase.

Strength training is like plugging yourself into a power source.

• Better sleep
• More energy for hobbies and life in general
• Less afternoon slump
• Fewer aches and pains

It’s not just living longer, it’s living better.

Confidence That Shows on Your Face

There is something incredible about a woman who lifts.

You stand taller, literally.
You walk into a gym like you belong there, because you do.
You start to catch yourself smiling because you feel strong in your body. This is a way underrated feeling!

A Progress Checklist Better Than Any Scale

Try tracking these each week:

Progress Indicator	This Week	Notes
I added weight to an exercise	✅ / ⬜
I did more reps than last week	✅ / ⬜
Daily tasks felt easier	✅ / ⬜
My energy was higher	✅ / ⬜
I felt proud of myself	✅ / ⬜

If you tick even one, you’re moving forward.

A Final Thought

Progress after 40 doesn’t come from shrinking yourself. We're in 2025 not 1985, we know better now, don't we!
It comes from building yourself up.

Every rep is a little gift to your future self.
Every bit of progress proves that it’s never too late to get stronger.

And the best part?
You'll only feel better and better as you age and get to live in a strong, healthy body x