How to Train Smart and Stay Active After 40

You’re not broken. You’re just older, and that’s not a bad thing. Our bodies change as we age, and that’s completely normal. What matters is what we do about it.

If you're over 40, you’ve probably noticed that bounce-back time takes a little longer. You might not recover as quickly as you did in your 20s, and maybe you’re not chasing PRs anymore. That doesn’t mean you stop training. It just means you train smarter.

Let’s talk about what that looks like and why it matters.

Muscle Maintenance Is the New Muscle Gain

After 40, the goal for many people shifts from building muscle to maintaining it. And that’s a solid goal. In fact, maintenance is progress.

We naturally lose muscle mass and strength as we age. It’s called sarcopenia, and it’s totally normal. But the more we use our muscles, the more we slow that decline. Strength training helps preserve what we’ve got and delays the stuff we don’t want, like weakness, injuries, and loss of independence.

You don’t have to go hard six days a week. Even two solid resistance sessions can make a huge difference. Think quality over quantity.

Use It or Lose It

I always tell people to think of their body like a bike. If you ride it, maintain it, and keep it out of the garage, you can ride it for years. If you leave it sitting in the corner, it gets rusty, the tires go flat, and the brakes stop working. Then when you finally try to use it again, it’s not in great shape.

Your body works the same way. Use it regularly. Maintain it. It doesn’t have to be pretty, it just has to be consistent.

Strength Training After 40 Isn’t the Same and That’s Okay

Your body is different now. A little slower. A little wiser. Maybe a little tighter in the hips and shoulders. But you’re still capable of more than you think.

Here’s what needs to change after 40:

• Recovery matters more: Fuel your body, get your sleep, hydrate like it’s your job.

• Warmups aren’t optional: Prime your body for movement before you hit the weights.

• Mobility needs attention: Tight joints and stiff muscles need love too.

• You can still train hard: But train smart and match intensity to what your body can recover from.

Just remember: you can do anything you can recover from.

Start Simple and Stay Consistent

You don’t need a complicated program or fancy gym. You just need a plan that makes sense for your lifestyle and goals.

• Two or three full-body strength sessions a week.

• Movements that hit major muscle groups. Think squats, pushes, pulls and hinges.

• Add resistance over time, even if it’s just bands or dumbbells.

• Respect your rest days. They’re part of the program.

The goal isn’t to crush every workout. The goal is to keep showing up.

What I Tell My Clients Over 40

We are a product of what we do consistently. If you don’t like how you feel, change something. If you do like it, keep going. But stopping isn’t the answer. (You can do anything you can recover from!)

When a shark stops moving, it dies. So keep swimming. Even if you swim slowly.

Let’s stay strong together. Move in a way that feels good to you, train in a way that is exciting and fun for you, and listen to your body! It’s a great idea to have regular doctor visits and bloodwork as you age- know your numbers! You got this!

Jenny Liebl is a Senior Product Developer and Master Trainer at the International Sports Sciences Association (ISSA). With over 17 years of experience in personal training and fitness education, Jenny (who is also over 40!) specializes in evidence-based program design and strength training principles for real-world application.