Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Exercise is one of the best things you can do for your body at any age, and hitting your 40s doesn’t change that. In fact, staying active becomes even more important as you age. Regular movement helps maintain muscle mass, improves balance, supports heart health, and keeps bones strong (1) – all things that naturally decline with time if left unchecked (2, 3).
However, research tells us that adults over 40 tend to fall behind when it comes to physical activity (4). According to global data, less than 25% of adults meet the recommended guidelines for exercise (5).
Often, fears about injury or outdated myths about aging hold people back. Many people assume their bodies are too fragile for intense exercise or write off entire movements as being “off-limits” after a certain age, but that’s not the full picture.
When it comes to movement after 40, the goal shouldn’t be avoidance – it should be adjustment. The truth is almost every exercise has value, but what matters is how it’s done, the context of your health, and smart modifications when needed. Getting older doesn’t mean slowing down, it means getting intentional about how you train.
For healthy, able-bodied individuals, no exercise is inherently off-limits after 40. The key is to ensure proper form, progressing gradually and paying attention to how your body responds.
While some exercises may pose higher risks if done incorrectly or too intensely, they’re not universally bad.
For example, exercises such as deadlifts are often considered risky as they can strain the lower back if they’re executed with improper form or excessive weight. However, when performed correctly, they’re one of the best movements for building total-body strength. To stay safe, start with lighter loads, prioritize a neutral spine, and consider working with a trainer to refine your technique.
Similarly, high-impact exercises such as jump squats or running can be hard on the knees and ankles for those with joint issues. That being said, they are still excellent for building power and cardiovascular endurance. If these activities cause pain, switch to lower-impact alternatives such as bodyweight squats or brisk walking, or invest in proper footwear and stick to soft surfaces when running.
Even challenging overhead movements, such as shoulder presses, can lead to discomfort if they’re performed with poor mobility or posture. However, with adequate shoulder preparation – such as mobility drills and lighter loads – they remain effective for building upper-body strength. Machines or resistance bands can also help improve control and reduce strain.
The takeaway? Exercise risk is largely dependent on execution and individual readiness.
Instead of avoiding movements altogether, focus on safe execution and tailoring your routine to your fitness level and goals. With the right approach, almost any exercise can be part of a healthy workout plan at any age.
Experts agree that no single “best” exercise exists for those in their 40s. Instead, variety and balance are key. Incorporating a mix of strength training, cardio, flexibility, and balance exercises creates a well-rounded routine that supports long-term health.
Strength training is vital in your 40s to counteract age-related muscle loss and maintain bone density. Exercises such as squats, lunges, and resistance band work help you build strength and improve functional movement (6). Just two sessions a week can have a big impact.
Cardio is essential for heart health and endurance. Activities such as brisk walking, cycling, or swimming boost cardiovascular fitness without being overly taxing on your joints (7). Aim for 150 minutes of moderate-intensity cardio per week to keep your heart strong (8).
Stretching and flexibility work help offset stiffness and maintain your range of motion (9). Yoga or Pilates can improve posture, reduce tension, and support overall mobility, which keeps you active and pain-free (10, 11).
Balance exercises become increasingly important with age, as they reduce the risk of falls and improve body awareness (12). Try simple moves such as standing on one leg or incorporating tools such as balance boards into your routine.
Building muscle is possible in your 40s for both men and women. The process of building muscle, also called hypertrophy, involves challenging your muscles through resistance training (13). When done correctly, this stimulates the muscle fibers to repair and grow stronger.
Research has shown that while muscle-building potential starts to decline slightly with age, middle-aged adults can still see significant gains with consistent strength training (6).
For men, testosterone naturally declines after 30, which can slightly influence muscle development (14). However, this reduction is gradual, and it doesn’t mean that building muscle is off the table. It may take more intentional effort compared to your 20s, but gains are still quite achievable.
For women, the shift in hormones during perimenopause and menopause can also affect muscle-building. Lower estrogen levels reduce the body’s ability to retain muscle mass (15). That being said, women can absolutely maintain and grow muscle in their 40s by combining strength training with proper nutrition and recovery.
Learn more about how to increase muscle mass as you age in our blog post, Building Muscle After 40 Female.
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When you reach middle age, several key things can change in your body, which may affect how you approach training:
Your muscles and tissues take longer to heal after intense exercise (16). This doesn’t mean you can’t train hard, it just means you’ll need to prioritize recovery. Adding rest days, stretching, or active recovery such as yoga can help manage this.
Hormones like testosterone (for men) and estrogen (for women) play a role in muscle growth (17). While levels drop with age, this change doesn’t make it impossible to add muscle. Strength training can naturally boost these hormone levels.
Learn more about how changes in hormones during aging impact your weight and muscle mass in our guide, Hormones And Weight Gain After 40.
Starting in around your 30s, your body starts to lose lean muscle – a process that is known as sarcopenia. On average, adults lose 3-8% of their muscle mass each decade after 30 (18). However, studies have shown that resistance training can slow or even reverse this process.
The biggest myth out there is that after 40, it’s “too late” to build muscle. This is far from true. Science repeatedly disproves this idea.
Studies on adults in their 60s and even 70s have shown that progressive strength training can lead to increased muscle size and strength (19, 20). If seniors can do it in their later years, those in their 40s certainly can too.
Explore Exercises for Women Over 40 that can help build muscle and strength and support fat loss and overall health in our earlier publication.
To succeed in building muscle in your 40s, there are three major pillars you should focus on:
Read more: Beginner’s Strength Training Guide For Over 40 Female At Home
HIIT isn’t bad for those over 40 – it’s just a tool and how you use it matters.
HIIT stands for high-intensity interval training. It’s a workout method that alternates between short bursts of intense exercise and periods of rest or lower intensity (23).
For example, sprinting for 30 seconds and then walking for a minute is a common structure. These sessions are typically short, lasting 15 to 30 minutes, but they pack a punch.
HIIT can be a fantastic addition to your fitness routine if it’s done the right way:
HIIT challenges your heart and lungs, improving their efficiency over time. Studies have shown that it may even be more effective than steady-state cardio at increasing heart health markers, particularly in overweight adults (24).
HIIT’s intensity forces your body to burn calories during and after workouts, thanks to something called EPOC (excess post-exercise oxygen consumption) (25). This means you keep burning calories even after you’ve stopped moving.
If you’re short on time, HIIT provides maximum results in less time. For busy professionals in their 40s, this can make it easier to remain consistent with exercise.
While HIIT offers many benefits, it’s not a one-size-fits-all approach, especially as you age. Here’s what you should consider before incorporating it into your routine:
If you’ve been active and have a strong fitness base, HIIT may be a good fit. However, for beginners or those who are returning to exercise after a long break, it’s better to start with less intense forms of cardio.
Exercises such as jump squats or sprints place significant stress on your joints. For those without joint pain or conditions, this stress can lead to positive adaptations and make your bones and joints stronger. However, if you have a history of joint pain or conditions such as arthritis, modifying exercises to low-impact alternatives (e.g. cycling or swimming) can reduce strain without losing intensity.
Recovery is essential at any age, but your body’s ability to bounce back can slow with time (16). Overdoing HIIT or skipping rest days can increase the risk of burnout or injury (26). Listen to your body and give yourself enough time to recover.
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While HIIT can be incredibly effective, it’s not for everyone and every stage. Here’s when you should proceed with caution:
If you haven’t exercised in a few years or are new to fitness, jumping into HIIT can be overwhelming for your body. Instead, build your base with walking, light jogging, or beginner-level strength training.
For those with heart issues, high blood pressure, or joint problems, HIIT may not be the best option, or it may need to be highly customized. Consulting a healthcare provider or trainer will ensure safety.
HIIT is intense by nature, so doing it too often can lead to overtraining. For most people, 1-3 sessions per week is enough. Make sure you balance it with lower-intensity workouts, strength training, and rest days.
Read more: Wall Pilates for Stomach Fat: Your Comprehensive Guide
The idea that cardio isn’t recommended over 40 is quite simply a myth.
Research strongly supports the safety and benefits of cardio for middle-aged and older populations. For example, studies have shown that consistent aerobic exercise can lower blood pressure, decrease the risk of heart attacks, and slow cognitive decline with age (27). Far from being harmful, cardio is one of the best tools for prolonging health and vitality.
It’s also worth noting that cardio doesn’t need to mean long, grueling workouts. Even 20-30 minutes of moderate activity, such as brisk walking, can make a big difference in your health.
While cardio is generally safe and beneficial over 40, there are times when you may need to adjust or rethink your approach. Individuals with pre-existing medical conditions, such as heart disease, high blood pressure, or respiratory issues, should consult a healthcare provider before they start or change their routines.
Similarly, if you experience joint pain or have arthritis, high-impact activities such as running may not be ideal. Instead, you should opt for low-impact alternatives such as swimming, cycling, or walking.
When it comes to anti-aging, no single exercise can claim the throne. Instead, research consistently points to the benefits of an active lifestyle that combines various forms of exercise (28).
The World Health Organization (WHO) emphasizes this approach, recommending at least 150-300 minutes of moderate aerobic activity, plus muscle-strengthening exercises twice a week, for adults aged 18 and older. These guidelines aim to support healthy aging by improving physical, mental, and emotional well-being (29).
No, 40 isn’t too old to build muscle. Strength training, paired with proper nutrition and rest, allows individuals to build and maintain muscle at any age (30). Yes, you can deadlift after 40, but it’s essential to use proper form, appropriate weight, and gradually progress to avoid injury. Working with a trainer can help ensure safety. As with any exercise, it’s important to consult your doctor if you feel you have a condition that would make deadlifting unsafe for you. Lifting heavy is fine at 40 if your body is ready for it. Focus on proper technique and ensure your joints and muscles can handle the load. Start lighter and slowly increase weight over time. Again, consult your doctor to get specific advice. No exercise is inherently off-limits for older adults. However, those with degenerative joint conditions may need to avoid high-impact movements, such as heavy Olympic lifts, deep box jumps, or extreme endurance training. Modifications and low-impact alternatives are often better suited to them.Frequently Asked Questions
Is 40 too old to build muscle?
Should you deadlift after 40?
Should I lift heavy at 40?
Which exercises would generally not be appropriate for older adults?
When it comes to exercising after 40, no workout is universally off-limits for healthy individuals. However, the key lies in execution. Proper form, gradual progression, and staying in tune with your body are essential for maximizing the benefits and minimizing the risk.
Exercises such as strength training and cardio can help you maintain muscle, support heart health, and boost overall vitality, but it’s important to adjust routines to suit your fitness level and goals.
For safe and effective results, consult fitness professionals who can tailor advice specifically for you. With the right approach, staying active over 40 is both possible and incredibly rewarding.
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