How To Start Getting Fit After 40: It’s Never Too Late To Reap The Benefits Of Physical Fitness

If you’re over the age of 40 and not in shape, it can be tough to start a fitness routine. You may feel that you’ve missed your chance at taking care of yourself. Or perhaps you think that since you’ve already let yourself go, there’s no point in trying to get fit now. However, there are some great reasons why people over the age of 40 should work out. 

Here’s why getting fit is important past 40 and how to start now.

Is it Possible to Get Fit After 40?

While our bodies may change as we age, there are still plenty of ways to stay fit and healthy, even in our 40s and beyond. In fact, many people have found success in getting into the best shape of their lives after reaching this milestone age.

It is often believed that once a person reaches the age of 40, it becomes increasingly difficult to maintain or achieve a fit and healthy body. This belief stems from the idea that metabolism slows down as we age, which makes it harder to lose weight and build muscle.

Research indicates that while muscle mass naturally declines with age, resistance training can significantly counteract this process (1). Adults over 40 can gain muscle mass and strength at rates similar to younger individuals when they engage in regular strength training (2).

Experts agree that while there are age-related physiological changes, they can be effectively managed. Dr. William Kraus, a renowned cardiovascular expert, emphasizes that the human body retains its ability to adapt positively to physical activity, which means it’s never too late to start exercising(3)  (4) .

Many individuals have transformed their health and fitness after 40. Consider the story of Ernestine Shepherd, who started bodybuilding at 56 and became the world’s oldest competitive female bodybuilder (5). Her journey illustrates that with dedication and the right approach, achieving remarkable fitness milestones is possible at any age.

Is it Possible to Build Muscles After 40?

It’s possible to build muscles after 40. While our bodies may experience some physiological changes as we age, regular strength training can effectively counteract these changes.

That’s because our muscles have a remarkable ability to adapt and grow, regardless of age. Multiple studies have shown that older adults who engage in resistance training can experience significant gains in muscle mass and strength (2).

In addition to physical changes, individuals over 40 may also face challenges such as increased responsibilities and time constraints. However, with proper planning and determination, it’s possible to make fitness a priority and achieve your desired results.

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

It’s important to note that building muscles after 40 may require a different approach compared to younger individuals. Recovery time between workouts may be longer, and incorporating modifications such as lower weights or joint-friendly exercises may be necessary.

In addition, nutrition plays a crucial role in building muscles at any age, but becomes even more important as we get older. Adequate protein intake and a balanced diet can help support muscle growth and repair (6).

Generally, while building muscles after 40 may require some adjustments and patience, it’s definitely an achievable goal with the right mindset and approach. It’s never too late to start taking care of your body and reaping the benefits of a fit and strong physique. 

Read our previous blog, How To Get Fit Quick, for more insights.

Benefits of Getting in Shape After the Age of 40

Even if you were inactive before this decade, it’s still possible for you to start a physical fitness regimen and reap the benefits of exercise. 

Some of the reasons to get in shape now are:

Burn Visceral Fat

You may have built up a lot of visceral fat around your stomach and internal organs by the time you hit 40. Visceral fat is stored between muscles and around organs such as the heart, kidneys, and spleen. 

While it’s not necessarily dangerous to your overall health, it can be harmful to your cardiovascular system if left untreated (7). For this reason, getting in shape can help reduce the amount of visceral fat that has built up over time and lower the risks of heart disease and diabetes.

Improve Heart Health

Heart disease is the leading cause of death worldwide (8). However, there are ways you can improve your odds against developing cardiovascular problems by simply making smart lifestyle choices. Getting in shape can strengthen your heart and improve the health of your blood vessels, leading to a healthier heart.

Preserve Lean Muscle

Muscle loss accelerates as you age. Unless you’re taking steps to maintain your muscle mass, you can lose up to 3 to 8% of lean muscle every year after the age of 30 (9). This is bad for several reasons. 

Firstly, muscle loss leads to decreased strength and loss of functional ability, which makes everyday tasks more challenging than they need to be. Secondly, it reduces metabolic function. Muscle burns more calories than fat tissue, which means that if you’ve lost a significant amount of muscle over time, your metabolism is slowing down each day too. Finally, there are aesthetic reasons. Muscle looks good, and we all want to look good as we age (10). 

Improve Metabolism

Metabolism naturally slows down as the years go by (11). Due to this inevitable process, people tend to gain weight while also becoming less active at the same time. This creates a vicious cycle, which makes it difficult for people over 40 to lose weight without working out consistently and eating a healthy diet. Fortunately, if you form new habits now, you’ll be able to drop pounds before they creep up on you.

Balance Hormones 

Aging can cause imbalances in many different hormones, including testosterone and estrogen levels. Maintaining appropriate levels of these two key hormones is important for preventing diseases that are associated with aging, such as osteoporosis (12). Getting enough physical activity regularly can help balance your hormone levels so you don’t have to worry about the negative effects of hormonal imbalances later in life.

Improve Mood

Exercise acts as a natural pick-me-up as it releases endorphins into the body while being performed (13). Endorphins are neurotransmitters that bind to opioid receptors in the brain, which makes you feel good while alleviating pain at the same time. When starting a fitness program, a good rule of thumb is to try to focus on exercises that will release the most endorphins into your system.

Read more: How Many Calories Should A 60-Year Old Woman Eat To Lose Weight?

How to Get in Shape After 40: Tips for Fitness Success

Getting in shape after 40 is possible if you make a commitment and stick with it. 

There are many factors you should consider when getting started, but putting the following tips into practice can help you ensure success: 

Practice Strength Training

It’s advisable to start with strength training rather than doing only cardio. Strength training involves the use of weights, bands, or your own body weight to do exercises that yield three specific benefits (14): 

• Builds muscle 
• Muscle built will burn more calories during everyday activities 
• Preserves lean muscle loss

Arguably, the best exercises are full-body or compound exercises that work for opposite muscle groups together. For example, squats are great for building leg strength while also working the core.

Do Moderate Cardio

Cardio workouts are integral to your success as they can burn a lot of calories in a very short period (15). However, it’s important not to do too much cardio either. The point is to get your heart rate up for an extended period, so you want to make sure you’re getting enough cardiovascular activity and also balancing it out with strength training so the body doesn’t burn muscle mass during exercise sessions. 

Allow Time for Recovery

Exercise creates tiny tears within the muscles that require time to heal before your next workout session. If you work out too frequently or don’t allow adequate rest periods, your muscles will never have time to recover and grow, which means you won’t see results as quickly as you would if you were giving your body the time it needs to repair itself (16). Make sure to rest at least one full day between each workout session and at least two or three days per week.

Be Wary of Injury

Many people over 40 have joint and bone tissues that can be exacerbated by certain exercises. It’s strongly recommended to avoid high-impact cardio such as running if you suffer from joint pain. Instead, opt for low-impact activities such as swimming or cycling. Strength training also comes with some limitations, so make sure you speak to your doctor before you start any new program if you have hip or knee problems. 

Even if you have no pre-existing problems, it’s wise to be cautious. Some ways of preventing exercise-related injuries include (17): 

• Warming up before each session 
• Cooling down after each workout 
• Taking adequate rest periods between sessions
• Avoiding exercises that are known to be dangerous for the joints 
• Staying hydrated by drinking plenty of water during exercise sessions

Eat a Lot of Protein

Protein is essential for building muscle mass and increasing satiety, so you don’t feel hungry and end up snacking on unhealthy foods all day long (18). To get enough protein in your diet, focus on eating lean meats such as fish and chicken Turkey bacon, beef jerky, and deli meat cuts are also great choices as they will help keep portion sizes reasonable while keeping things flavorful. 

Cut Back on Carbs

Carbohydrates often get a bad rap when people talk about diets and weight loss, but it’s important to remember that carbs can actually be quite beneficial. However, too many carbs cause blood sugar spikes, which can lead to cravings and poor food choices as the day wears on (19). When getting started on a fitness regimen, try cutting back your carb intake in half during breakfast and lunch so you have enough energy throughout the day without feeling run down. 

Reduce Portions

After 40, your metabolism starts to slow down. This means that you’ll likely need fewer calories than you did in your 30s to maintain your weight. Eat smaller portions to ensure you’re getting the necessary amount of food without overdoing it or depriving yourself. 

Eat Healthy Fats

Healthy fats help regulate hormones and keep your body running efficiently (20). Foods that are rich in healthy fats include olive oil and fatty fish such as salmon, nuts, and seeds. One of the most powerful sources of healthy fat is avocado, which can be used to make a delicious salad dressing or just eaten alone with a sprinkle of salt, pepper, and lime juice.

Eat More Fruits and Vegetables

Fruits and vegetables are high in fiber, which helps keep you feeling full longer so that overeating isn’t an issue. Not only do fruits and vegetables help with satiety, they also contain antioxidants that can improve everything from skin tone to heart health (21). The best fruits for starting a fitness regimen are berries as they’re low in sugar compared to other fruits while still being high in calories.

Eat More Fiber

Fiber can help keep your weight in check and regulate digestion, which is particularly important after 40 when the body slows down (22). To get enough fiber, focus on eating 100% whole-grain products such as whole-wheat bread and pasta, in addition to brown rice instead of refined white varieties. As a supplement, eat oatmeal for breakfast or opt for a salad topped with beans at lunchtime.

Decrease Salt Intake

After 40, you need to be aware of how much sodium you’re taking in because an excess can lead to water retention, and not just in your stomach. Water that is retained throughout the body can also mean bloating of the face and legs, which will make you look older than you are (23). To cut down on salt, cook at home instead of eating out where foods are often loaded with sodium. Also, make sure to rinse canned beans thoroughly before cooking or opt for low-sodium versions when available. Another thing you need to pay attention to is deli meat and beef jerky. These are great for protein intake, but they’re both typically high in sodium. 

Get Plenty of Sleep

People tend to overlook sleep as a means for improving overall health, but a lack of sleep can actually prevent you from losing weight. When you haven’t gotten enough deep, restorative sleep, your body releases higher levels of cortisol, which leads to increased appetite and cravings for poor food choices (24). A good rule of thumb is to get at least 7 hours of sleep per night, which can help balance out insulin production and help control your weight loss efforts.

Practice Stress Management Techniques

Stress has been shown to have a real impact on weight gain as it can lead to cravings for comfort foods that are high in fat and sugar (25). Try journaling, praying, or meditating to manage stress. 

Getting out into nature is a great way to escape from your daily worries and recharge your batteries, so consider going for a walk through the park or sitting by the ocean whenever you feel frustrated or overwhelmed. 

Plan ahead to tackle stressful situations with your loved ones when possible, but take some time alone to clear your mind before facing another challenge if necessary. 

Read more: Kriya Yoga: A Journey to Spiritual Enlightenment

Start Small and Work Your Way up

It’s far better to start small when embarking on a fitness program as it allows you to build up your strength gradually over time. 

You’ll also avoid the problem of injuries that can occur if you push yourself too hard too quickly. Starting with just 20 minutes per day will help you ease into this routine before you work your way up to longer daily sessions as you continue. 

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Keep Track of Your Progress

If it seems as if no matter how much time you spend exercising, you aren’t seeing results, it may be time to use a fitness tracker. These apps help you track your daily activity, so you can see how many steps you’re taking per day and monitor which exercises are most effective for your goal.

What Is the Best Workout to Get Fit After 40?

The best workout to get fit after 40 is whichever you enjoy enough to commit to consistently.  While there are certainly some exercises and activities that may be more beneficial for older adults, the key is finding something you can stick to in the long run.

That being said, a combination of cardio, strength training, and flexibility exercises is generally recommended for overall health and fitness.

Your routine may look something like this:

• 30 minutes of moderate-intensity cardio (such as brisk walking, cycling, or swimming) at least 3 days a week
• 2-3 days of resistance training targeting all major muscle groups
• Regular stretching and flexibility exercises to maintain range of motion and prevent injuries.

It’s important to listen to your body and make modifications as needed. If you have any pre-existing health conditions or injuries, consult a doctor or certified trainer to get personalized recommendations.

Incorporating variety into your routine can help prevent boredom and keep things interesting. Try new activities such as yoga, Pilates, dance classes, or outdoor sports to challenge different muscle groups and add excitement to your workouts.

Frequently Asked Questions

• Can a 40-year-old be as fit as a 20-year-old?

It’s possible for a 40-year-old to be as fit as a 20-year-old. Regular exercise and proper nutrition can help maintain muscle mass and overall health, and with the right mindset and commitment, individuals over 40 can achieve remarkable fitness levels (2).

• Can I get in the best shape of my life at 40?

You can definitely get in the best shape of your life at 40. Many individuals have transformed their health and fitness after reaching this milestone age. With proper nutrition, regular exercise, and determination, it’s possible to achieve your desired fitness goals at any age.

Try this Calisthenics for Beginners at Home article for an efficient beginner-friendly routine.

• Is 42 too late to get in shape?

42 is not too late to get in shape. It’s never too late to start taking care of your body and prioritizing your health. With the right approach, you can see significant improvements in your physical fitness, even after reaching this age.

• Is 40 too old to start bodybuilding?

40 isn’t too old to start bodybuilding. Our muscles have a remarkable ability to adapt and grow regardless of age. With proper training and nutrition, individuals over 40 can see significant improvements in both muscle mass and strength.

The Bottom Line

Getting fit after 40 is within your reach if you’re willing to put in the time and effort. However, it requires a lot more than just hitting the gym and doing cardio – you also need to watch what you eat and practice stress management techniques to see sustained weight loss results over time.

By drinking plenty of water, getting adequate sleep, practicing good hygiene, and staying organized so healthy food is always available for snacking, you’ll be well on your way to looking better than ever before.