By Marnie Kunz,
NASM-certified trainer, USATF- RRCA-certified run coach

If you’re looking for help with fitness over 40, you’ve come to the right place. As a personal trainer over 40 myself, I’ve learned a lot from experience and also done a lot of research on the subject. I personally went through the dreaded late 30s weight gain and declining muscle and was able to develop a workout program and eating plan to lose weight, build muscle and feel strong again. Here are my best tips to help you improve your fitness over 40, so you can enjoy a healthy and active life for years to come.

Benefits of Exercise Over 40

There are many benefits to fitness over 40. Improving your fitness level will help you build lean muscle mass, prevent muscle loss that comes with aging, reduce your risk of injuries and chronic pain, and lower your risk of heart disease and long-term health conditions. If you stick to a workout program after 40, you’ll also be more likely to maintain a healthy weight.

With the aging process, people experience a loss of muscle mass and bone mass and declining balance and stability. A fitness program for over 40 will help prevent this. By doing a combination of cardio workouts, strength training, and balance exercises, you can take control of your health and improve your quality of life for years to come.

For women, menopause and perimenopause also bring lower levels of estrogen, which leads to muscle loss, increased fat, and increase risk of cardiovascular diseases. Strength training and cardio exercises can combat these phenomena.

Exercise Guidelines for Fitness Over 40

Adults need 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous activity (like running) and 2 days of muscle strengthening activity per week, according to the P hysical Activity Guidelines for Americans.

So this means you could walk for 30 minutes a day five times a week for cardio and do two strength training sessions a week. Or if you do vigorous cardio exercise like running, you can do 75 minutes a week of this activity plus at least two strength training workouts per week. For fitness over 40, I also recommend doing some balance exercises twice a week.

If you do not currently meet the minimum exercise requirements for adults, you’re not alone. Only 23.2% of adults aged 18 and over met the Physical Activity Guidelines for both aerobic and muscle-strengthening activity, according to the Centers for Disease Control and Prevention.

The good news is it’s never too late to start working out, and you can greatly improve your health by following a fitness program for people over age 40. In fact, according to a study published in the journal JAMA Network Open, increasing your exercise level later in life results in the same health benefits - reducing your risk of cancer, cardiovascular disease, and mortality - as for someone who is physically active from adolescence through adulthood.

Strength Training Over 40

Strength training is one of the best things you can do to improve your health and fitness over 40. Strength training will slow down the process of muscle loss that starts after age 30. Strength training - which can be bodyweight exercises, resistance band exercises, or weightlifting - helps build lean muscle and boosts metabolism. Doing strength workouts will also help your muscles stay balanced and strong, preventing injuries.

To get started with a home workout program for fitness over 40, make sure you have your doctor’s approval to begin a workout plan. Then you can find a trainer (I’m here if you need help👋) and follow a customized training program, or start on your own.

When planning your strength training program, target your major muscle groups - including your glutes, hamstrings, quads, calves, core muscles, arms, back and shoulders. Compound exercises - which work multiple muscles with one exercise - are a great way to efficiently get in your strength training workouts.

Here is a list of some exercises I recommend for healthy, injury-free people over 40 for strength training:

Push-ups

You can do modified push-ups on your knees or against a wall if needed. Push-ups target a lot of your upper body muscles and core, making them a great compound exercise.

Squats

Start with just your body weight and progress to using dumbbells for weighted squats.

Lunges

There are many variations of lunges and they’re excellent for targeting multiple lower body muscles. Check out my post on lunges for modifications and variations of lunges.

Planks

Planks are a versatile core exercise that places less stress on your back and neck than regular crunches. Learn about the plank variations and options here.

Bench press

The bench press targets a lot of your upper body muscles and you can do a bench press using dumbbells for a home workout.

Deadlifts

Deadlifts strengthen the glutes (the largest muscle in the body) as well as the hamstrings and hips. For deadlifts, you can start with a pair of dumbbells. See my post on glute exercises for more help with deadlifts.

You can do most of these exercises with just your body weight to get started. For the bench press and deadlift, use dumbbells at first and work your way up to heavier weights if you’d like to advance to a barbell. I recommend starting with 3 sets of 10 of each exercise.

Balance Exercises Over 40

You may still feel young at heart, but balance exercises will help keep you that way. As we get older, our muscle stability and balance start to decline. You can prevent this by doing some simple balance exercises. Here are a few I recommend doing at least twice a week:

One leg stand. For this exercise, stand with your feet together and then lift one leg, bending at the knee. Balance on one leg for 10 seconds. Over time build up to 20 seconds on each leg. Do this exercise two times on each leg.
Leg circles. This takes the one-legged exercise a step further. Stand with your feet together and lift one leg off the ground. Bring your raised leg in front of you and hold for two seconds. Then bring your raised leg out to the side and hold for two seconds. Last, bring your raised leg behind you and hold for two seconds. If you need to touch the floor at any time during this exercise, that is fine. Over time, you will be able to do this exercise twice on each side without touching the floor with your raised leg.

How to Get Started with Fitness Over 40

If you’re feeling overwhelmed with all these guidelines and rules, don’t worry. You can start small by going for a daily walk to get in your cardio training. Walking has so many benefits and is an easily accessible way to get active. Add in two days a week where you do strength training exercises and balance drills and you’ll be well on your way to a healthier, happier life.

Here are some more tips for getting started with a fitness program when you’re over 40:

Start small. People often get excited and go overboard with a new fitness program. This can lead to burnout and injury, especially for people over 40. Focus on making no more than two changes a week to your fitness routine and gradually add time or intensity to your workouts.
Enlist support. You’ll be more likely to stick to your fitness over 40 program if you have support. Have a friend or family member (or your dog!) join you in workouts like walking or running, and you’ll feel more encouraged and motivated. You can also share your workouts on social media to get cheered on. (Tag @Runstreet on Instagram for support😊).
Track your progress. Keep track of your workouts by tracking your daily steps or recording your workouts with an app. You can also mark off your workout days on a calendar or make notes on your phone. Do whatever is most convenient for you and you’ll enjoy seeing your progress over time.
Make it fun. You’re more likely to stick with your workout program if you enjoy it, so pick a cardio exercise you like. And find ways to make your workouts fun by adding a playlist or podcast you love or including a workout partner.

Healthy Eating Over 40

Half of fitness is healthy eating, so it’s worth going over some general nutrition tips to help you stay on track with your fitness over 40. Here are some quick tips:

Cut down on processed food. Try to eat more real foods in a variety of colors, including whole grains, lean proteins, and plenty of fruits and vegetables. Replace processed snack foods with healthy ones like almonds, apples and peanut butter, bananas, and popcorn.
Eat more protein. After age 30, we lose 3% to 5% of our muscle mass each decade, according to the Harvard School of Public Health. Strength training and eating plenty of protein will help slow down this process. Include protein in all of your meals and have protein-rich snacks like almonds, hardboiled eggs, tuna, or protein shakes. Make sure you get at least 20 to 30 grams of protein within 30 minutes of every strength training workout you do.
Eat at home. A lot of dining out options are high in fat, sugar, and extra calories. Cut back on eating out and pack a healthy snack or meal instead and you’ll find your health and fitness level improving. If you do eat out, go for healthy options that are baked and not fried.
Prepare healthy snacks. Plan for your hangry times and keep healthy snacks on hand. Almonds and other nuts, fruit, fresh popcorn, yogurt, cottage cheese, hummus, and vegetables are all great options with nutrients.
Drink more water. This is a simple one but most people do not drink enough water. Have a glass of water every morning when you wake up to rehydrate after sleeping, and drink throughout the day. Replace sugary drinks like juice and soda with water.

I hope this post helps you with your fitness routine over 40. Making small changes in your daily habits can add up to big results in living a longer, healthier, and more fulfilling life. If you need help with a personalized workout plan, you can order one from me in the Training Center.

Happy sweating to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, a dog lover, an Akita mom, and the founder of Runstreet. She specializes in helping runners get faster and stronger and helping beginners elevate their fitness levels. She is based in Brooklyn, New York.

Complete Guide to Fitness Over 40