As I approached the big 4-0, I noticed subtle changes in my body’s response to exercise. Recovery took longer, niggles became more frequent, and workouts that once energised me now sometimes left me feeling depleted. If you’re experiencing similar changes, you’re not alone. The milestone of turning 40 brings physiological shifts that necessitate thoughtful adjustments to our fitness approach.
The good news? With strategic modifications, we can maintain—and even improve—our fitness levels well into our 50s, 60s, and beyond. I’ve learned that adapting doesn’t mean slowing down; it means training smarter to support longevity and continued enjoyment of physical activities.
In this article, I’ll share practical insights about why our bodies change after 40 and how we can adjust our fitness routines accordingly. Whether you’re looking to maintain functional mobility, continue participating in sports, or simply feel your best, these evidence-based strategies will help you navigate this new phase of life.
Physiological Changes After 40
I initially blamed my decreased recovery time on being “too busy” or “not sleeping enough.” While those factors certainly play a role, I’ve since learned about the natural physiological changes that occur as we enter our fifth decade.
Beginning in our 30s, we typically lose between 3-8% of muscle mass per decade, with this rate accelerating after 60. This phenomenon, called sarcopenia, affects not just our appearance but our metabolism and functional strength. Simultaneously, bone mineral density starts to decline, increasing fracture risk and potentially leading to osteoporosis.
Perhaps most noticeable for many active blokes is the decline in cardiorespiratory fitness—our body’s ability to transport and utilise oxygen during extended physical activity. This explains why that five-a-side football match that once felt manageable now leaves you gasping for breath by halftime.
Hormonal changes also impact our fitness. Testosterone levels gradually decrease, affecting muscle maintenance, fat distribution, and energy levels. Meanwhile, recovery capacity diminishes, meaning those DOMS (Delayed Onset Muscle Soreness) that once disappeared after a day now might linger for several.
Understanding these changes isn’t cause for discouragement but rather a call to adapt. By acknowledging these shifts, we can implement targeted strategies to counteract them.
Assessing Your Current Fitness Levels
Before overhauling your exercise regime, it’s best to establish a clear picture of your current fitness status. Don’t operate on assumptions about your capabilities rather than objective measurements.
A comprehensive fitness assessment should evaluate four key components: strength, stability, mobility, and cardiorespiratory fitness. These elements typically decline with age but respond well to targeted training. Consider consulting an exercise physiologist, physical therapist, or certified personal trainer for a professional evaluation, which can identify specific areas needing attention before they become problematic.
If professional assessment isn’t feasible, several self-tests can provide valuable insights:
- Strength: Test how many push-ups you can perform with proper form, or time how long you can hold a plank position
- Stability: Try standing on one leg for 30 seconds with eyes closed
- Mobility: Assess how close you can come to touching your toes from a standing position
- Cardiorespiratory fitness: Time yourself walking or jogging a mile at a consistent pace
I discovered my stability needed significant improvement—I couldn’t balance on one leg for more than a few seconds with my eyes closed. This revelation prompted me to incorporate specific balance exercises into my routine.
Recording these baseline measurements provides concrete data to track progress and identify areas requiring focused attention. Remember, this assessment isn’t about comparing yourself to others or to your younger self—it’s about understanding your current capabilities to create an appropriate, progressive training plan going forward.
Prioritising Strength Training
If there’s one fitness component I’ve learned deserves top billing after 40, it’s strength training. While younger me focused primarily on cardio and aesthetics, I now understand that preserving muscle mass through resistance training is non-negotiable for healthy ageing.
Strength training after 40 should shift focus from isolated “show muscles” to compound movements that engage multiple muscle groups simultaneously. These functional exercises—squats, deadlifts, rows, and presses—mirror everyday movements and provide more comprehensive benefits than bicep curls alone.
I’ve restructured my weekly routine to include at least two dedicated strength sessions, focusing on:
- Compound movements: Exercises like squats, deadlifts, and chest presses that work multiple muscle groups simultaneously
- Core stability: Planks, bird-dogs, and anti-rotation exercises that strengthen the entire midsection, not just the visible abdominals
- Progressive overload: Gradually increasing weight or repetitions to continually challenge muscles
- Unilateral training: Single-limb exercises like single-leg deadlifts or one-arm rows to address imbalances
The principle of progressive overload remains essential—we must continually challenge our muscles to see improvement. However, in middle age, I’ve found that progression might look different. Rather than constantly increasing weight, I sometimes add repetitions, slow down movement tempo, or decrease rest periods to create stimulus without excessive joint stress.
Strength training delivers benefits beyond muscle preservation. It enhances bone density, improves insulin sensitivity, boosts metabolism, and increases connective tissue strength—all increasingly important as we age. I’ve noticed improved posture, reduced back pain, and greater energy since making strength training the cornerstone of my fitness routine.
Rethinking Cardiovascular Exercise
Cardiovascular fitness remains vital after 40, but how we approach it often needs adjustment. In my 30s, I could pound the pavement without consequence. Now, I’ve learned to be more strategic about heart-pumping activities.
High-intensity interval training (HIIT) offers particular benefits for the over-40 crowd. Research suggests it effectively improves cardiovascular health while minimising joint impact and time commitment. A typical HIIT session might involve 20-30 minutes of alternating between brief, intense efforts (30-60 seconds) and recovery periods.
However, balance is key. While HIIT delivers excellent results, exclusively high-intensity training can increase stress hormone production and joint strain—both concerns after 40. I now incorporate varied cardio approaches:
- HIIT workouts: 1-2 times weekly for efficiency and cardiovascular benefits
- Moderate steady-state sessions: 1-2 times weekly for endurance and recovery
- Low-impact options: Swimming, cycling, or elliptical training to reduce joint stress
- Active recovery: Walking or gentle cycling on rest days to promote blood flow without fatigue
This varied approach maintains cardiovascular health while allowing adequate recovery. I’ve found that monitoring heart rate during exercise provides valuable feedback—I aim to spend time in different heart rate zones throughout the week rather than always pushing maximum effort.
Another consideration: cardio doesn’t always mean traditional “cardio exercises.” Circuit training with weights, kettlebell complexes, or bodyweight movement flows can simultaneously build strength and elevate heart rate, offering efficient training for time-pressed individuals.
Mobility and Flexibility Are No Longer Optional
In my 20s and 30s, I often skipped stretching and mobility work, considering it an optional extra if time permitted. After 40, I’ve recognised these elements as essential components of a sustainable fitness routine.
Joint mobility—the ability of joints to move through their full range of motion—tends to decline with age. Reduced mobility can lead to compensatory movement patterns, increasing injury risk and limiting exercise effectiveness. I now dedicate 10-15 minutes daily to mobility exercises targeting hips, shoulders, spine, and ankles.
Dynamic mobility work before exercise prepares joints for movement without reducing power output (as static stretching can). My pre-workout routine includes movements like leg swings, arm circles, and gentle spinal rotations to increase blood flow and joint lubrication.
For flexibility development, I’ve started going to yoga sessions. Beyond improving range of motion, yoga enhances body awareness and promotes mindful movement—qualities that help prevent injuries during more intense training.
Self-myofascial release techniques using foam rollers or massage balls have become valuable tools in my fitness arsenal. These methods help release tension in connective tissues, improving movement quality and reducing post-exercise stiffness.
The Importance of Recovery
If there’s one aspect of fitness that dramatically changes after 40, it’s recovery needs. In my younger years, I could train intensely daily with minimal consequences. Now, I’ve learned—sometimes the hard way—that recovery isn’t just important; it’s essential.
Sleep quality and quantity become increasingly crucial for us old men, too. During deep sleep, growth hormone is released, facilitating muscle repair and recovery. I prioritise 7-8 hours nightly and have established a consistent sleep schedule, even at weekends. It’s easier now the kids are older – it would have been impossible when they were younger! This single change has noticeably improved my exercise performance and recovery.
Active recovery days now feature prominently in my weekly schedule. Rather than complete rest, I engage in low-intensity activities like walking, gentle swimming, or light cycling to promote blood flow without creating additional stress. These sessions accelerate recovery while maintaining movement patterns.
Nutrition plays an increasingly important role, too. I’ve found that timing protein intake around workouts supports muscle maintenance, while adequate hydration significantly impacts how I feel the day after training. My post-workout routine now includes a protein-rich meal or shake within 30 minutes of finishing exercise.
Conclusion
Adapting your fitness routine after 40 isn’t about slowing down—it’s about training smarter to support continued activity for decades to come. By understanding the physiological changes occurring, assessing your current fitness status, and making strategic adjustments to your training approach, you can maintain and even improve your physical capabilities.
Accepting these changes rather than fighting them has transformed my relationship with fitness. My workouts now feel more purposeful and sustainable, focused not just on immediate results but on building a foundation for long-term health and functionality.
Remember that consistency trumps intensity after 40. Regular, varied movement that includes strength training, cardiovascular exercise, and mobility work—balanced with appropriate recovery—creates the optimal environment for continued fitness progress.
The best fitness routine after 40 is one you can maintain consistently, that addresses your specific needs and limitations, and that prepares you for the activities you want to enjoy in the coming decades. With thoughtful adaptation, your fitness journey can continue to evolve and reward you well beyond your 40s.
