how to exercise for best results over 40

If you've been hitting the gym hard and aren’t seeing the needle move on the scales, don't worry, it's not just you. Our bodies change as we enter midlife, and the exercise routine that worked in our 20s and 30s may not be quite cutting it in our 40s and beyond.

So, why is this? Well, hormones are at play here. As we move through to midlife, hormones like testosterone, human growth hormone, and insulin-like growth factor (IGF-1) begin their natural decline. These hormones help us perform physically, build muscle, recover from exercise, and boost our metabolism. With their levels dropping, it becomes harder to see the same exercise results, push ourselves as hard, and bounce back as quickly.

Another factor to consider is our muscle mass. Muscle mass and strength gradually decline by around 3-8% per decade from our mid-30s. Factors like sitting all day, being more sedentary, and caring for children can make us less active, contributing to this decline.

And let's not forget about the additional stressors and time constraints that come with age. Juggling hectic work schedules, ferrying kids to activities (hi there, Uber Mum), or caring for elderly parents can increase stress hormone levels like cortisol. These hormones can create imbalances in our hormone balance, affect our strength and endurance, and make our recovery times a whole lot longer.

But don't worry; there are ways to fight back and keep your strength and lean muscle - and even better, build more muscle. Here are some tips to help you stay on track and even thrive through your midlife:

01. Strength Training must be your #1 priority in midlife:

It’s the most effective way to naturally build and maintain muscle mass. It also helps balance hormones like human growth hormone, IGF-1, and testosterone, which are linked to lean muscle mass. Aim for two to five weekly resistance training sessions, and mix in cardio, stretching, and active recovery on other days. Muscle helps burn calories. Chase muscle, not skinny! And the more muscle you have, the more calories you will burn, once your workout has finished too!

02. It’s all about ‘Leg Day’: 

Although resistance training offers many benefits, prioritising lower body exercises can give you a significant advantage. Research indicates that lower body movements stimulate the production of anabolic hormones, including testosterone. Squats and deadlifts are fantastic options because they activate multiple large muscle groups, leading to impressive muscle-building and maintenance outcomes.

03. Practice Progressive Overload: 

Progressive overload is the key to strength training. Aim to get stronger over time by gradually increasing weights, reps, or sets. Challenge yourself, but progress at a steady pace. We don’t want any injuries by lifting too heavy too quickly. Go slowly and ensure your technique is correct. Hire a trainer or attend a group session so a trainer can give you some tips on lifting with the correct technique.

04. Mix Up Your Sweat Sessions: 

Don't forget about cardio! It's essential for cardiovascular health, stamina, energy levels, and sleep quality. Find activities you enjoy, whether it's rowing, walking up hills, yoga, dancing, or anything that gets your heart pumping. Variety keeps things interesting and ensures you engage different muscle groups.

05. Non-Exercise Activity Thermogenesis (NEAT): 

NEAT exercises, such as walking, gardening, or taking the stairs, help increase daily physical activity levels without requiring structured workouts. These activities contribute to burning extra calories, promote cardiovascular health, improve joint mobility, and boost overall well-being. Incorporating NEAT exercises into your routine during midlife can help maintain a healthy weight, support an active lifestyle, and enhance overall physical and mental health.

Lastly, some habits should always stay consistent: stay hydrated, get quality sleep, manage stress, and maintain a healthy diet. These factors significantly affect your overall well-being, regardless of age.

Try our one-on-one coaching sessions or The 8-Week Wellness Program if you want more personalised support. We offer virtual or face-to-face coaching with a certified health coach to help you reach your health and wellness goals faster. You can learn all about these services here.

But for now, it’s time to go lift something heavy!