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How To Get Fit After 40
by MindJournal – 9 min read
You used to roll out of bed, hit the gym, and feel unstoppable. But now, just getting up too fast can leave your back feeling like it's about to clock out early. Welcome to fitness over 40—where you’re wiser, more experienced, and still fully capable of becoming stronger than ever. The key? Train smart, stay consistent, and respect your body’s needs. Here’s how to do exactly that.
Why Fitness Over 40 Matters More Than Ever
As you move into your late 30s and early 40s, you’ll start to notice some changes in your body. But here's the truth—getting older doesn’t mean you have to slow down. Fitness at this stage isn't just about staying in shape; it’s about staying strong, energised, and feeling in control of your life.
Regular exercise supports everything from muscle strength to heart health and can lower the risk of long-term health issues. And it’s not only physical—working out boosts mental clarity, elevates your mood, and improves sleep quality. Taking care of your health now lays the groundwork for a future where you feel ready to take on whatever life throws at you.
How to Build Strength and Fitness Over 40
Strength Training: The Foundation of Longevity
Strength training is non-negotiable if you want to stay strong as you age. It’s not just about building muscle—it helps prevent injury, improves posture, and keeps your metabolism firing.
And the science is clear. A study in the American Journal of Preventative Medicine found that resistance training reduced overall mortality by 15%, lowered cardiovascular disease mortality by 19%, and even decreased cancer mortality by 14%. That’s some serious evidence in favour of lifting weights.
But the benefits don’t stop there. A 12-month study by The Journal of Bone and Mineral Research found that resistance training significantly increased bone density within just 6 months, reducing fracture risk as you age. This means strength training isn’t just about maintaining your body—it’s about setting yourself up for a stronger, more resilient future.
If you’re new to resistance training, it doesn’t have to be overwhelming. Try these three exercises to get started:
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Bodyweight Squats – Focus on form—keep your chest up and knees tracking over your toes. This builds leg strength and improves your balance.
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Push-Ups – Whether on your knees or toes, push-ups target the chest, shoulders, and arms, helping you build upper body strength.
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Bent-Over Row – Using light weights, hinge at your hips and pull the dumbbells toward your chest, keeping your back flat. This strengthens your back and enhances posture.
Strength training is a long-term investment. And to keep you on track, MindJournal’s Weekly Workout Planner can help guide your strength sessions, ensuring you stay aligned with your goals.
Mobility and Flexibility: Staying Injury-Free
If you're sitting for long stretches, your body is likely crying out for movement—even if it hasn’t fully caught your attention yet. Hours at a desk can lead to tight hips, weak glutes, and sore back muscles, but the good news is that all of this is preventable with a simple mobility routine.
Here are a few strategies to help you incorporate more movement into your day:
- Set hourly reminders to stand up, stretch, and move around.
- Use a standing desk to avoid prolonged sitting.
- Include daily mobility drills like hip openers and spinal twists to keep your body flexible and strong.
But don’t stop there—walking is one of the most underrated exercises. It's simple, effective, and a great way to maintain strength and cardiovascular health. Research shows that just 30 minutes of walking a day can significantly improve heart health and boost longevity. Plus, walking reduces stress, improves mental clarity, and builds endurance. It’s a small commitment that yields big rewards for both body and mind.
Cardiovascular Fitness: Keep Your Heart Healthy
When thinking about fitness over 40, strength and flexibility are key—but don’t forget about your heart. Keeping your cardiovascular system in peak condition is just as important as building muscle, and it actually helps you feel more energised overall.
Cardio isn’t just about running marathons or slogging away on a treadmill. It’s about doing activities that get your heart pumping and improve circulation. Consistent cardio helps you manage stress, boosts endurance, and reduces the risk of heart disease. Best part? You don’t need hours in the gym or massive lifestyle changes to feel the impact.
Here are a few simple ways to build heart health:
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Running or Jogging – If your body’s ready for it, running or light jogging is a fantastic way to boost your heart health. You don’t need to run long distances—short bursts of running with walking intervals can work wonders.
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Cycling – Whether outdoors or on a stationary bike, cycling is a solid low-impact option that gets your heart rate up without stressing your joints.
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Swimming – One of the best full-body workouts, swimming strengthens the cardiovascular system, improves flexibility, and is gentle on your joints. Plus, it's a great way to unwind.
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HIIT (High-Intensity Interval Training) – Short on time? HIIT is perfect for getting your heart racing in just 20-30 minutes. Alternating intense bursts of effort with recovery periods keeps your heart working efficiently and boosts metabolism.
Recovery: The Underrated Secret to Longevity
It’s easy to get caught up in pushing hard during workouts, but recovery is where the magic happens. Giving your body time to heal prevents injuries and ensures you’re ready for the next challenge.
Recovery techniques like stretching, foam rolling, and yoga can improve flexibility and mobility. Pair that with quality sleep, proper hydration, and balanced nutrition, and you’ve got a recipe for sustainable fitness. Prioritise recovery and your body will thank you.
Nutrition: Fuelling Your Body For Peak Performance
Nutrition is about more than just fuelling workouts—it’s about fuelling life. As you get older, your body demands more intentional nourishment to stay strong, recover well, and maintain energy. Your metabolism slows, and muscle protein synthesis dips, but the right diet can help you stay ahead of the game.
- A study from Hanyang University shows that older adults who consume 1.2-2.0g of protein per kilogram of body weight maintain more muscle mass than those who skimp on protein. To support muscle health, focus on protein-rich foods like lean meats, fish, eggs, and legumes.
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Healthy fats are just as crucial. Avocados, nuts, and fatty fish support joint health and help reduce inflammation. Omega-3s, in particular, boost muscle function and speed up recovery.
- And don’t forget about hydration. Staying well-hydrated helps you stay sharp and recover faster. Aim for 2-3 litres of water daily, and add in some electrolyte-rich drinks if you’re putting in the work with intense workouts.
Final Thoughts
Fitness over 40 isn’t just about hitting the gym. It’s about nurturing your body and mind. By balancing workouts with recovery, proper nourishment, and self-care, you’re laying the foundation for long-term health.
Listen to your body, give it the care it deserves, and embrace the journey to your healthiest self. Trust us—your future self will thank you.
