With the right approach, it's possible not only to maintain fitness but to thrive. Keep reading as we share tips.
Follow these tips to ensure a good workout if you're in your 40s
There are specific workout tips to follow during your 40s because the body begins to undergo changes like slower metabolism, reduced muscle mass, stiffer joints, hormonal shifts, and a higher risk of injury. This decade often brings increased responsibilities and stress, which can impact recovery and consistency. Hence, workouts in your 40s should focus on sustainability, injury prevention, strength building, flexibility, and cardiovascular health. With the right approach, it's possible not only to maintain fitness but to thrive, boosting energy, managing weight, and preserving bone and muscle strength for decades to come. Read on as we share a list of workout tips you can follow if you're in your 40s.
8 Workout tips for people in their 40s
1. Prioritise strength training over just cardio
Strength training becomes crucial in your 40s to combat muscle loss (sarcopenia), maintain metabolism, and support joint health. Focus on compound movements like squats, lunges, push-ups, and deadlifts at least 2–3 times a week. This helps preserve lean muscle, burn more calories at rest, and support bone density.
2. Always warm up properly
In your 40s, skipping a warm-up increases the risk of strains and joint pain. A good 5–10 minute warm-up with dynamic stretches and mobility drills (like arm circles, leg swings, or bodyweight squats) prepares your muscles and joints, increases blood flow, and enhances performance while reducing injury.
3. Include mobility and flexibility work
Flexibility and joint mobility decline with age. Include yoga, Pilates, or mobility-focused stretches (especially for the hips, shoulders, and spine) in your weekly routine. This helps prevent stiffness, improves posture, and ensures that movements stay fluid and pain-free.
4. Focus on recovery just as much as training
Your body doesn't bounce back as quickly as it did in your 20s or 30s. Prioritise sleep, hydration, stretching, and rest days. Consider foam rolling or massage to help with muscle recovery. Overtraining can lead to inflammation, burnout, or chronic pain if not balanced with adequate rest.
5. Build core strength for stability
Core stability becomes increasingly important for posture, back support, and balance. Add exercises like planks, bird dogs, and dead bugs to your routine. A strong core reduces the risk of injury and supports functional movements in daily life.
6. Adapt intensity, not commitment
You don't have to push harder you have to train smarter. Moderate intensity with consistent effort beats high-intensity burnout. Interval training, walking on an incline, or lighter weights with slower reps can deliver excellent results without over-stressing the body.
7. Listen to your body's signals
Aches, pains, or fatigue should not be ignored. In your 40s, the risk of injury is higher, and ignoring warning signs can lead to long-term issues. Modify your workouts when needed and don't feel guilty about taking an extra rest day or changing intensity.
8. Balance cardio with strength and stability
Don't overdo cardio like running or cycling while neglecting muscle training. Cardio helps with heart health and fat loss, but combining it with resistance and balance training improves longevity, coordination, and functional strength.
Follow these tips to ensure a good workout if you're in your 40s.
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