Flexibility First: Strength Training Over 40

If you’re over 40, flexibility is key to safer, more effective strength training.

Mobility work doesn’t just help you move better - it also prevents injuries, improves posture, and supports your back so you can get stronger without setbacks.

Why does range of motion matter in strength training?

When you lift weights, your joints need to move freely through their natural range. Without enough joint range of motion, or flexibility, your body has to “borrow” movement from somewhere else.

Unfortunately that is often your lower back.

Take the deadlift as an example – lifting a weight from the floor.

It’s primarily a hip extension: your hips bend and then extend to bring you upright. But if your hips are stiff, your body cheats, to make up for that lack of range of movement.

When that’s the case, you will either:

• Bend your knees too much, turning it into a squat, or
• Round your lower back, which increases the risk of pain or injury.

Both compensations make lifting less efficient and more dangerous for your spine.

How common lifts expose mobility issues

When mobility is limited, heavy lifting amplifies the problem.

• Deadlift: Needs strong hip mobility to hinge properly without overloading your back.
• Overhead press: Demands shoulder mobility and upper back mobility so the bar travels directly overhead. Without the adequate range of movement at the shoulders, your lower back will tend to arch excessively, placing stress on the spine.

Instead of strengthening your body, you will end up reinforcing poor movement patterns. And that can very quickly cause damage.

All of this means it’s vital you work on building range of movement in the hip, shoulder girdle, upper back and shoulder joints before you can expect to lift heavy.

How does lack of mobility affect back pain?

For many people with back pain, stiffness in the hips, shoulders, or upper back is a hidden driver of discomfort.

But the good news is improving flexibility and mobility will have a ripple effect. Because improving hip isn’t just about improving lifting technique and reducing the risk on your back. It’s also about reducing strain in daily life:

• Your joints will move as they should
• Your spine will be better supported
• Everyday movements like bending, reaching, or lifting will feel smoother and safer

The smarter way to build strength

Strength training over 40 (or at any age, to be honest!) shouldn’t be about chasing numbers on the bar. It should be about moving well, protecting your body, and building resilience for the long term.

I can’t stress this enough - working on mobility and opening out the hips will help your spine become healthier as a result.

Here’s the smart approach:

1. Build your core first. Strength, stability, and endurance will give your spine the foundation it needs.
2. Work on mobility. Target the hips, shoulders, and upper back to restore natural joint range of motion.
3. Progress gradually. Once movement feels solid, then add load. This reduces the risk of back injury and helps you get stronger safely.

Think of it as preparing the body to lift, not just lifting for the sake of it.

If you want to train safely, especially with a history of low back pain, mobility isn’t optional - it’s essential.

By improving flexibility before adding heavy loads, you will reduce your risk of injury, move with confidence, and give your spine the support it deserves. 

Stop guessing, Start training smarter. Join my Fundamentals of Health & Fitness Membership. Inside, I’ll help you build strength, move better, and feel your best: https://www.christopherholetraining.com/

What’s included:

✅ Short courses & tutorials on low back pain, rehabilitation, posture, strength & longevity

✅ Step-by-step exercise workshops to master safe movement

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