Is It Too Late to Get Fit After 40?

The short answer

No. It’s never too late. People in their 40s, 50s and well beyond build strength and muscle every day. You just need a smart start.

Why it matters more after 40

From around middle age we slowly lose muscle if we don’t use it. Strength training is the best way to slow that down, and even turn it around. Stronger muscles help your joints, your energy, your mood and your waistline.

How to start after 40

1. Start easier than you think. Leave a few reps in the tank. You can push harder in a few weeks.
2. Train 2 to 4 times a week. Short sessions you can keep doing beat long ones you can’t.
3. Get a bit harder each week. A little more weight, a rep more, or a bit less rest.
4. Plan an easier week. About every 4th week, back off a little so your body can catch up.
5. Eat protein at every meal. About 1.6 to 2.2 g per kg of body weight a day.
6. Walk and sleep. Daily steps and 7 or more hours of sleep do a lot of the heavy lifting.
7. Move well. Practise getting up and down off the floor and moving your hips and shoulders through their full range.

What about old injuries?

Most people can still train well. Choose moves that feel good, start light, and see your GP or physio if something hurts.

FAQ

Can you build muscle after 40?

Yes. Muscle still grows with good training, enough protein and enough rest.

What’s the best exercise after 40?

Strength training, plus daily walking. Squat, hinge, push, pull and carry cover most of what you need.

How long until I notice a difference?

Many people feel stronger and sleep better within a few weeks.

This article is general information only. Check with your GP before changing your training or diet if you have a medical condition.