Staying fit in your 40s comes with new challenges, but with the right guidance and support from a personal trainer you can stay strong, healthy, and injury-free.
Getting fit in your 40s is harder than it was in your 30s.
Testosterone declines, maximum heart rate drops, and stress, diet, and injury risks all increase. These changes can make staying in shape feel like an uphill battle.
Personal Training in the City of London Can Help You Stay Fit Over 40.
Here are five tips to make the process easier:
- Lift weights: Hormone levels, muscle mass, and bone density naturally decline with age, increasing your risk of weight gain, injury, and low mood. Progressive strength training can slow this decline and reduce the impact of aging. Aim for 2–3 full-body sessions per week.
- Perform HIIT: Maximum heart rate decreases with age. You can’t stop this, but you can offset its effects by lowering your resting heart rate. High-intensity interval training (HIIT) is the most time-efficient way to do this. Aim for a resting heart rate below 60 bpm.
- Make time for recovery: Stress often peaks in your 40s, raising your risk for depression, high blood pressure, and heart disease. Prioritising sleep, downtime, and active recovery is essential. Mindfulness, movement, and time in nature can all help manage stress.
- Warm up and cool down: Injuries can happen at any age, but aging bodies are more susceptible. Including “prehab”—a mix of mobility, flexibility, and corrective exercises—before and after workouts can help reduce your injury risk.
- Prioritise good nutrition habits: Avoid fad diets, especially those that cut out healthy fats. While there’s no one-size-fits-all solution, most people thrive on a high-protein, moderate-fat, lower-carb diet rich in vegetables. This supports a healthy weight and overall well-being.
Getting fit in your 40’s doesn’t have to be complicated.
In fact, working with a personal trainer can make getting fit in your 40’s simple.
You’ll show up for sessions, have a plan to follow, and be held accountable to so that the small daily changes lead to big results over time. Ready to lose weight and feel your best? Check out my weight loss programmes for men and women in their 40’s, 50’s and 60’s that can help you reach your goals today!
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