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Life After 40 ™

How Often Should You Exercise After 40?

A workout class of older adults

As we get older, exercise becomes a cornerstone of maintaining vitality, mobility, and long-term health. After the age of 40 years old, hormonal shifts, muscle loss (sarcopenia), and slower recovery demand a strategic approach to fitness. This guide synthesizes global health guidelines and clinical research to outline evidence-based exercise frequencies, types, and recovery practices tailored for midlife adults.



Hormonal and Metabolic Shifts

  • After 40 years old, declining estrogen (in women) and testosterone (in men) reduce muscle protein synthesis and recovery efficiency, accelerating sarcopenia — a 3 – 8% loss of muscle mass per decade [6] [19]. 

  • Concurrently, cortisol sensitivity increases, prolonging inflammation and fatigue post-exercise [4] [14]. 

  • These changes necessitate adjustments to workout intensity and recovery periods.


Joint and Bone Health

  • Cartilage wear and reduced synovial fluid heighten injury risk during high-impact activities, while bone density declines by 1 – 2% annually without weight-bearing exercise [7] [16]. 

  • Prioritizing joint-friendly movements and strength training becomes critical to mitigate these effects.


Aerobic Exercise: Balancing Intensity and Sustainability


Recommended Frequency and Duration

  • The World Health Organization (WHO) and CDC advise 150 minutes of moderate-intensity aerobic activity (e.g., brisk walking) or 75 minutes of vigorous activity (e.g., cycling) weekly, ideally spread across 3 – 5 sessions [1] [7] [17]. 

  • For time-crunched adults, high-intensity interval training (HIIT) offers efficiency but should be limited to 1 – 2 sessions weekly to avoid cortisol spikes and joint strain [5] [14].


Practical Implementation

  • Moderate-intensity example: A 45-minute brisk walk five days a week.

  • HIIT alternative: Two 20-minute sessions of cycling sprints (30-second sprint, 1 minute recovery) [18].


Exceeding 300 minutes of moderate weekly activity yields diminishing returns for longevity but enhances cardiovascular resilience [13] [20].


Strength Training: Preserving Muscle and Metabolic Health


Optimal Frequency and Volume

  • Research supports 2 – 3 weekly strength sessions targeting major muscle groups (legs, back, chest) with 8 – 12 reps per set at 70 – 85% of one-rep max [6] [15]. 

  • Each muscle group requires 48 – 72 hours of recovery, making split routines (e.g., upper / lower body) ideal for midlife adults [6] [19].


Sample Routine

  • Day 1: Squats, deadlifts, and lunges (lower body).

  • Day 3: Push-ups, rows, and shoulder presses (upper body).

  • Day 5: Full-body circuit with resistance bands [15].


Post-workout protein intake (1.2 – 1.6 grams of protein / kg of body weight daily) maximizes muscle repair, countering age-related anabolic resistance [6] [19].


Incorporating Balance and Flexibility Training


Preventing Falls and Enhancing Mobility

  • Adults over 40 years old should integrate balance exercises (e.g., single-leg stands, tai chi) 3x weekly to reduce fall risk by 40% [7] [12]. 

  • Flexibility work (e.g., yoga, dynamic stretches) improves range of motion and reduces stiffness, particularly after prolonged sitting [16] [19].


Weekly Integration

  • 10-minute daily mobility drills: Hip openers, cat-cow stretches.

  • Two 30-minute yoga sessions: Enhances proprioception and stress resilience [12] [16].


Recovery: The Unsung Hero of Midlife Fitness


Active vs. Passive Recovery

  • Active recovery: Low-impact activities like swimming or walking boost circulation, clearing metabolic waste without stressing joints [2] [14].

  • Passive recovery: Prioritize 7 – 9 hours of sleep nightly to optimize growth hormone release, critical for tissue repair [4] [19].


Tools and Techniques

  • Foam rolling: Reduces delayed-onset muscle soreness (DOMS) by 37% [2] [6].

  • Massage guns: Improve blood flow to overworked muscles at 30 – 50 Hz [6] [19].


Limit high-intensity workouts to 1 – 2x weekly and incorporate deload weeks every 6 – 8 weeks to prevent burnout [14] [15].


Conclusion: Consistency Over Intensity

After the age of 40, exercise frequency should balance challenge and recovery. Aim for 3 – 5 aerobic sessions, 2 – 3 strength workouts, and daily mobility drills, adjusting for individual recovery capacity.


Remember: Progress is cumulative. Small, consistent efforts — like a 15-minute walk or two weekly resistance sessions — yield profound long-term benefits. By aligning routines with biological needs, you’ll defy age-related decline and thrive in midlife and beyond.


Thank you for reading. What is the ONE biggest takeaway from this article that you can now apply to your life today?


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Citations:

  1. https://www.who.int/news-room/fact-sheets/detail/physical-activity

  2. https://healthyagingpt.com/blog/mastering-your-fitness-routine-simple-ways-to-meet-who-amp-cdc-exercise-guidelines-at-any-age

  3. https://www.etsu.edu/exercise-is-medicine/guidelines.php

  4. https://hsph.harvard.edu/news/strength-training-time-benefits/

  5. https://trinitytransformation.co.uk/why-hiit-doesnt-work-for-women-over-40/

  6. https://thehenchnerd.com/the-best-muscle-building-frequency-for-men-over-40/

  7. https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html

  8. https://www.who.int/initiatives/behealthy/physical-activity

  9. https://www.cdc.gov/physical-activity-basics/guidelines/index.html

  10. https://reverse.health/blog/hiit-weight-loss-women-over-40

  11. https://www.reddit.com/r/naturalbodybuilding/comments/n168kk/workout_frequency_over_40/

  12. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/

  13. https://pmc.ncbi.nlm.nih.gov/articles/PMC7719906/

  14. https://www.lesmills.com/us/clubs-and-facilities/research-insights/research/hiit-why-less-is-more/

  15. https://jonnishreve.com/blogs/training/stength-training-after-40-the-ultimate-frequency-recovery-guide

  16. https://www.cdc.gov/physical-activity-basics/adding-older-adults/index.html

  17. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

  18. https://www.fitfatherproject.com/best-hiit-workout/

  19. https://pmc.ncbi.nlm.nih.gov/articles/PMC8886780/

  20. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

  21. https://www.ncbi.nlm.nih.gov/books/NBK566046/

  22. https://www.donedonefitness.com/blog/why-hiit-is-sh-t-for-women-over-40

  23. https://www.nordictrack.com/learn/hiit-in-30s-40s-and-beyond/

  24. https://www.fitfatherproject.com/hiit-workouts-for-men/

  25. https://bcbsm.mibluedaily.com/stories/health-and-wellness/exercise-frequency-and-duration-to-keep-you-healthy-as-you-age

  26. https://www.everydayhealth.com/menopause/know-about-midlife-exercise-needs/

  27. https://www.heart.org/en/news/2021/06/09/overcoming-midlife-barriers-to-exercise-and-better-health

  28. https://www.aafp.org/pubs/afp/issues/2017/0401/p425.html

  29. https://www.cdc.gov/physical-activity-basics/adding-older-adults/what-counts.html


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