Tips For Staying Active After 40
Recovery Takes Longer – Prioritise Sleep & Stretching
Your body doesn’t bounce back quite as fast as it used to and that’s okay. After 40, recovery becomes just as important as training.
- Aim for 7-9 hours of sleep to allow muscles to repair
- Include mobility and stretching sessions 2-3 times a week
- Try active recovery days such as walking, yoga and foam rolling
Strength Training Is Essential To Maintain Muscle & Bone Density
After 40, muscle mass naturally declines by 3-8% per decade, unless you train for it.
- Focus on compound lifts (E.g. squats, deadlifts, push ups, etc)
- Add resistance training 2-4 times per week
- Strength training helps maintain bone density, reducing the risk of osteoporosis
- You don’t have to lift heavy, consistent resistance training is what counts
Nutrition Matters More, Focus On Protein, Fibre & Hydration
Your metabolism and hormones change as you age, what you eat now matters more than ever.
- Aim for 25-30g of protein per meal to support muscle recovery
- Increase fibre intake for digestion and heart health
- Stay hydrated, dehydration impacts performance and recovery
- Don’t fear carbs, focus on whole foods and balanced meals
Consistency Beats Extremes At Any Age
The secret to staying fit in your 40s, 50s and beyond? Show up consistently, not perfectly.
- You don’t need 6 sessions a week, 3-4 well planned workouts is enough
- Don’t chase extremes, avoid burnout by balancing training and rest
- Focus on longevity over intensity
Contact Us
Should you wish to find out more about how to stay active after 40, please feel free to contact us today at David Jones Personal Training.
