7 Tips for Working Out After 40
Create a sustainable routine to meet those goals!
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1/28/20244 min read
1. Mix up your workouts.
When you hit 40, it's important to diversify your workouts to keep your body challenged and avoid boredom. I love a good, intense workout, but HIIT and intensive cardio every day is a one-way ticket to burnout. It's better to incorporate a mix of strength training, low impact workouts, yoga or Pilates, as well as cardio workouts. This variety will not only help you build strength and endurance but also prevent overuse injuries. Let's face it, our clubbing days didn't do our knees any favors, and if I'm going to resurrect those moves at my daughter's wedding, I need to protect them.
2. Add Cardio - don't hate, incorporate.
In no way am I saying to cut out cardio! My brand is Caffeine and Cardio after all. Cardiovascular exercises are crucial for maintaining a healthy heart and improving overall fitness. After 40 you are at an increased risk for heart disease, so it's imperative that you incorporate exercises that aid in keeping your heart healthy and strong. Find activities that you enjoy, such as swimming, cycling, or dancing, and integrate them into your routine. Aim for at least 150 minutes of moderate-intensity cardio per week, or 75 minutes of vigorous-intensity cardio.
3. Lift Heavier
As you age, your muscle mass naturally decreases, which can lead to a slower metabolism and weight gain. To combat this, incorporate strength training into your workouts and gradually increase the weights you lift. Lifting heavier weights will help you build and maintain muscle mass, boost your metabolism, and improve bone density. Lifting heavier also increases overall calorie burn, even after the workout is over. It took me a while to incorporate weights into my workout, I perceived them as being "slow" and "boring". Another reason was you simply couldn't find them anywhere during the pandemic! (This is a great value set from Amazon) https://amzn.to/48Q1SCN Now I try to add at least 2 weight-training sessions to my workout week.
4. Rest and Stretch
Recovery is just as important as the workout itself, especially as you get older. I used to be allergic to rest days. Some people think, "I'll lose momentum if I take a day off!" Not so. Make sure to give your body enough time to rest and recover between workouts. They aren't as effective if you're not functioning at your best. Additionally, incorporate stretching exercises into your routine to improve flexibility, prevent muscle imbalances, and decrease stiffness in your joints. Consider using a foam roller to ease muscle pain and soreness. https://amzn.to/3Sd7wrz (this is a great option from Amazon Basics) Yoga and Pilates are excellent options for both relaxation and stretching.
5. Team up for motivation
Working out with a friend or joining a group fitness class can provide much-needed motivation and accountability. As we get older, it can be harder to work up the energy to push forward. Find a workout buddy and pick a program to start. Check in with each other as you go and celebrate accomplishments! Maybe your incentive is a fun outing at the end of the month. It's easier to stick to a workout routine when you have someone to share the journey with. Plus, exercising with others can make the experience more enjoyable and help you push yourself to new limits. There is nothing wrong with a little healthy competition, it can even push you past what you thought you could achieve.
6. Make it fun!
Find different ways to be active. Working out doesn't always mean hitting the gym. Find activities that you genuinely enjoy and make them a part of your daily routine. Whether it's going for a walk, hiking, dancing in the kitchen, or trying out a new sport, the key is to keep moving and make it fun. Remember, exercise should be something you look forward to, not a chore. Maybe all you need is a good session of Just Dance on Nintendo! Trust me, it works up a sweat.
7. Core is key.
Strengthening your core muscles is essential for maintaining good posture and reducing the risk of back issues. Incorporate exercises that target your abdominal muscles, such as planks, crunches, and Russian twists. A strong core not only improves your balance and stability but also helps alleviate lower back pain. Adding core-specific exercises can also help slim your midsection, bonus!
Remember, as you age, it's important to listen to your body and make modifications as needed. If you have any underlying health conditions or concerns, consult with a healthcare professional before starting any new exercise program. Stay consistent, stay motivated, and enjoy the journey to a healthier and fitter you!
I often wish I would have started a consistent workout routine earlier in life. I've always been active, playing in various adult softball and volleyball leagues, hiking, and exploring the outdoors, but I didn't start really "working out" on a regular basis until 2020 (One perk of having all that extra time at home during the early months of the pandemic.) I was 36, a mom of two amazing girls, and my body needed an overhaul.
I started with beginner workouts and quickly progressed into more HIIT style workouts and intense cardio. If I didn't feel like my heart might beat out of my chest, I wasn't working hard enough. It wasn't uncommon for my BPM to reach 180. Fast forward to 2024, I'm 40 and I've learned a few things. While I still LOVE cardio and HIIT, (if you haven't completed Insanity: Max 30 have you really lived?) I'm realizing that fitness just looks different after 40. There are definitely some little tweaks to be made here and there to ensure you're still hitting those goals but doing it with the intention of protecting your body and promoting sustainability and longevity. Here are 7 tips to keep in mind that will help you along the way!