Staying fit after 40 can feel overwhelming. Every day brings new studies, social media advice, and conflicting opinions about what you should or shouldn’t do. With options like CrossFit, Hyrox, running, walking, or resistance training. Not to mention the need for rest and recovery, it’s easy to feel lost.
But despite the noise, the fundamentals are simple, from our 30s and 40s onward, muscle loss begins. If we don’t use it, we lose it. A decline in muscle strength can make everyday movements harder and often contributes to aches and pains many adults experience.
The good news? Just 2–3 resistance training sessions per week can greatly improve physical strength, mental wellbeing, and confidence. Even 30–40 minutes at home with your bodyweight is enough to start rebuilding lost muscle. Movements like squats, lunges, planks, forward bends, and press-ups are excellent foundations.
Adding resistance—such as dumbbells, kettlebells, bands, or cables can strengthen muscles, ligaments, and tendons, helping especially if you’re dealing with arthritis, injury, or knee, shoulder, or back pain. Proper form and progressive resistance are essential to reduce the risk of injury and build long-term results.
Quick Tips for 40+ Fitness:
- Warm up for 5–7 minutes before every session
- Focus on slow, controlled reps—not speed
- Prioritise recovery: sleep and rest days matter
- Mix strength, mobility, and light cardio
- Increase weight slowly, not weekly
- Track your progress—it boosts motivation
If you’re unsure where to start, or struggling with basic movements, feel free to get in touch via email or Instagram below. I offer a free chat and assessments to help identify what may be limiting your movement and guide you toward a stronger, healthier you.
Email: alexide.pt@gmail.com
Instagram: alexide.pt
Mobile: +44 7718 817 872
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