{"id":68460,"date":"2024-12-23T11:47:44","date_gmt":"2024-12-23T11:47:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=68460"},"modified":"2024-12-24T15:05:37","modified_gmt":"2024-12-24T15:05:37","slug":"how-you-should-change-your-workout-once-you-hit-40","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/","title":{"rendered":"How You Should Change Your Workout Once You Hit 40"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Can_You_Reshape_Your_Body_After_40\" >Can You Reshape Your Body After 40?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#_Is_It_Harder_To_Build_Muscle_After_40\" >\u00a0Is It Harder To Build Muscle After 40?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Low_Hormone_Levels\" >Low Hormone Levels<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#How_Much_Should_A_40_Year_Old_Workout\" >How Much Should A 40 Year Old Workout?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Signs_that_youre_overtraining_are_6\" >Signs that you\u2019re overtraining are (6):<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#How_Many_Days_Should_A_40_Year_Old_Workout\" >How Many Days Should A 40 Year Old Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#How_Should_You_Change_Your_Workout_When_You_Hit_40\" >How Should You Change Your Workout When You Hit 40?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Make_Working_Out_Fun\" >Make Working Out Fun<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Fit_Working_Out_Into_Your_Daily_Routine\" >Fit Working Out Into Your Daily Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Make_Exercise_Social\" >Make Exercise Social<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Some_other_ways_to_make_working_out_more_social_are\" >Some other ways to make working out more social are:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Track_Your_Progress\" >Track Your Progress<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Should_I_Do_Cardio_or_Weights_After_40\" >Should I Do Cardio or Weights After 40?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#High-Intensity_Interval_Training_HIIT\" >High-Intensity Interval Training (HIIT)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#What_Is_The_Best_Workout_For_Over_40\" >What Is The Best Workout For Over 40?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#What_Exercise_Is_Most_Anti-Aging\" >What Exercise Is Most Anti-Aging?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Can_you_get_a_flat_stomach_after_40\" >Can you get a flat stomach after 40?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#What_is_the_best_exercise_to_do_in_your_40s\" >What is the best exercise to do in your 40s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Is_jogging_good_for_over_40\" >Is jogging good for over 40?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#Is_HIIT_good_for_over_40\" >Is HIIT good for over 40?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Turning 40 doesn\u2019t just bring wisdom and experience. It also marks a turning point for how our bodies respond to working out. Cardio is likely feeling a bit tougher. Recovery time is also longer after weight training.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2162&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_You_Should_Change_Your_Workout_Once_You_Hit_40\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you don\u2019t have to stop working out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, it would help if you made simple adjustments to stay happy and healthy. By embracing and understanding these changes, you can better equip yourself to hit your fitness goals. We can help you navigate the shift here!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise and physical activity are great for whole body health. Older adults need at least 150 minutes of exercise weekly (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/exercise-and-physical-activity\/how-older-adults-can-get-started-exercise\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). But remember, doing anything is better than nothing at all. Read more about getting in shape at 40.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Reshape_Your_Body_After_40\"><\/span><strong>Can You Reshape Your Body After 40?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting in shape at <\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-women-over-40\/\"><span style=\"font-weight: 400;\">40<\/span><\/a><span style=\"font-weight: 400;\"> is possible. Aging brings slow changes in our mental and physical health. Common conditions seen in older age include (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/ageing-and-health#:~:text=Common%20conditions%20in%20older%20age,conditions%20at%20the%20same%20time.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arthritis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cataracts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dementia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Depression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hearing loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chronic Pulmonary Obstructive Disease (COPD)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Aging may change the body, but people are living longer today. Many can expect to live well into their sixties and beyond. Staying active and healthy is a way to prevent or lessen these conditions.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2162&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_You_Should_Change_Your_Workout_Once_You_Hit_40\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68211\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4904-Indoor-Walking-for-Seniors_-20-Minute-Daily-Routine-1024x640.png\" alt=\"How You Should Change Your Workout Once You Hit 40\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4904-Indoor-Walking-for-Seniors_-20-Minute-Daily-Routine.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4904-Indoor-Walking-for-Seniors_-20-Minute-Daily-Routine-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4904-Indoor-Walking-for-Seniors_-20-Minute-Daily-Routine.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4904-Indoor-Walking-for-Seniors_-20-Minute-Daily-Routine-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4904-Indoor-Walking-for-Seniors_-20-Minute-Daily-Routine.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">You can\u2019t stop the clock. But you can learn how to stay in shape and increase your muscle strength with exercise. This movement allows you to maintain mobility and live independently later in life. Experts state you can slow limitations by living an active lifestyle that includes <\/span><a href=\"https:\/\/betterme.world\/articles\/functional-strength-training\/\"><span style=\"font-weight: 400;\">strength training<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_Is_It_Harder_To_Build_Muscle_After_40\"><\/span><strong>\u00a0Is It Harder To Build Muscle After 40?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Older adults are prone to muscle mass loss. A loss of muscle mass leads to these symptoms:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weakness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor balance<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You\u2019re also at a higher risk for falls and injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training is a way to prevent muscle mass loss. A healthy diet and lifestyle help, too.<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/calisthenics-strength-training\/\"><span style=\"font-weight: 400;\">Strength training<\/span><\/a><span style=\"font-weight: 400;\"> for women doesn\u2019t include cardio exercises like running or walking. It\u2019s instead weightlifting or resistance training. At the gym, this means lifting free weights or using resistance bands. At home, you can try pushups or squats to build muscle.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low_Hormone_Levels\"><\/span><strong>Low Hormone Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hormones play a factor in aging and staying in shape at 40.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Testosterone plays a significant role in the body by regulating sex drive and maintaining bone mass, among many other things.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Low testosterone levels can also contribute to muscle loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6119844\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Research shows hormone replacement therapy may help increase muscle mass.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Growth hormone (GH) also decreases over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279163\/#:~:text=AGE%2DRELATED%20CHANGES%20IN%20GROWTH%20HORMONE%20SECRETION&amp;text=Their%20levels%20plateau%20in%20young,an%20increase%20in%20abdominal%20fat.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). The body relies on GH to help maintain body and bone mass and athletic performance. The low levels likely make you feel you can\u2019t exercise as hard or as long as you did when you were younger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows hormone replacement therapy may help increase muscle mass. Both testosterone and growth hormone replacement therapy can also help improve exercise performance and enhance quality of life.\u00a0<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2162&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_You_Should_Change_Your_Workout_Once_You_Hit_40\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Should_A_40_Year_Old_Workout\"><\/span><strong>How Much Should A 40 Year Old Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Adults need at least two and a half hours of moderate-intensity weekly activity. Part of that should focus on muscle building (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). It may seem like a lot, but you can spread it to 30 minutes daily, 5 days a week. You can also workout less if you increase the intensity of your workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s look at some examples of how to hit these health goals:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Example 1<\/b><span style=\"font-weight: 400;\">: Take a brisk walk for 150 minutes and use free weights 2 days a week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Example 2<\/b><span style=\"font-weight: 400;\">: Jog for 75 minutes weekly and take a yoga class 2 times a week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Example 3<\/b><span style=\"font-weight: 400;\">: Walk and jog on two or more days and then take a <\/span><a href=\"https:\/\/betterme.world\/articles\/is-pilates-cardio\/\"><span style=\"font-weight: 400;\">pilates<\/span><\/a><span style=\"font-weight: 400;\"> class and strength training at home 2 days a week.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can achieve more health benefits if you work longer or harder. But do this with caution. You never want to push the limits of your workout too much since it can lead to overtraining.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2162&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_You_Should_Change_Your_Workout_Once_You_Hit_40\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62094\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-pilates-for-seniors-1024x576.png\" alt=\"How You Should Change Your Workout Once You Hit 40\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-pilates-for-seniors.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-pilates-for-seniors-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-pilates-for-seniors.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-pilates-for-seniors-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/chair-pilates-for-seniors.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Fit women over 40 and even a fit <\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-for-men-over-40\/\"><span style=\"font-weight: 400;\">40 year old man<\/span><\/a><span style=\"font-weight: 400;\"> can overdo it at the gym. Overtraining can happen when you start a new program and go too hard or do too much.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Signs_that_youre_overtraining_are_6\"><\/span><span style=\"font-weight: 400;\">Signs that you\u2019re overtraining are (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/7-signs-that-exercise-is-actually-hurting-your-health\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight gain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Less stamina<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loss of sleep<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Recovery is necessary after a workout. Sometimes, when we push ourselves too far, we don\u2019t allow our bodies to rest long enough. Speaking with your doctor or consulting a professional trainer on an exercise program to fit your needs is ideal.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-healthy-lifestyle\/\">How To Start A Healthy Lifestyle: Simple Habits To Kick-Start A Healthier Lifestyle<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Days_Should_A_40_Year_Old_Workout\"><\/span><strong>How Many Days Should A 40 Year Old Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number of days a 40 year old should work out depends on the individual. What days are best for your schedule? These five tips can help you create a routine that fits you and your goals:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan Ahead<\/b><span style=\"font-weight: 400;\">: Look at your daily schedule and find the ideal times for your workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Schedule It<\/b><span style=\"font-weight: 400;\">: Write your exercise into your planner or reserve your spot in a spin class. That way, you\u2019re more likely to go and participate.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Split the Time<\/b><span style=\"font-weight: 400;\">: Don\u2019t worry about completing everything at once. Instead, you can do ten 10-minute workouts three times daily to meet goals.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with the Little Things<\/b><span style=\"font-weight: 400;\">: Start taking the stairs, walking at lunchtime, or doing jumping jacks while you watch television.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Try New Things<\/b><span style=\"font-weight: 400;\">: If your current workout is boring, try something new. Variety can keep workouts fun and exciting.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A 4 day workout routine for lean muscle is a great schedule to start, but you can tailor the days to fit your needs. Let\u2019s look at some sample <\/span><a href=\"https:\/\/betterme.world\/articles\/custom-workout-plan\/\"><span style=\"font-weight: 400;\">workout schedules<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Example 1:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday<\/b><span style=\"font-weight: 400;\">: Brisk walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday<\/b><span style=\"font-weight: 400;\">: Leg resistance bands<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday<\/b><span style=\"font-weight: 400;\">: Freehand weights<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday<\/b><span style=\"font-weight: 400;\">: Rest and recover<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday<\/b><span style=\"font-weight: 400;\">: Stair climber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday<\/b><span style=\"font-weight: 400;\">: Rowing machine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday<\/b><span style=\"font-weight: 400;\">: Rest and recover<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Example 2:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday<\/b><span style=\"font-weight: 400;\">: Vigorous bike ride<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday<\/b><span style=\"font-weight: 400;\">: Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday<\/b><span style=\"font-weight: 400;\">: Pushups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday<\/b><span style=\"font-weight: 400;\">: Rest and recover<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday<\/b><span style=\"font-weight: 400;\">: Brisk walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday<\/b><span style=\"font-weight: 400;\">: Rest and recover<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday<\/b><span style=\"font-weight: 400;\">: Rest and recover<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Example 3:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday<\/b><span style=\"font-weight: 400;\">: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday<\/b><span style=\"font-weight: 400;\">: Brisk walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday<\/b><span style=\"font-weight: 400;\">: Yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday<\/b><span style=\"font-weight: 400;\">: Rest and recover<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday<\/b><span style=\"font-weight: 400;\">: <\/span><a href=\"https:\/\/betterme.world\/articles\/ab-and-glute-workout\/\"><span style=\"font-weight: 400;\">Core exercises<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday<\/b><span style=\"font-weight: 400;\">: Swimming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday<\/b><span style=\"font-weight: 400;\">: Rest and recover<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The goal is to stay active but prioritize recovery. Please don\u2019t overdo it or set the bar too high right out of the gate. It takes time to build up stamina and get in shape at 40. Just stick with it, adjust as needed, and listen to your body.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2162&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_You_Should_Change_Your_Workout_Once_You_Hit_40\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-59912\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/seniors-posture-1024x576.png\" alt=\"How You Should Change Your Workout Once You Hit 40\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/seniors-posture.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/seniors-posture-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/seniors-posture.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/seniors-posture-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/seniors-posture.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_You_Change_Your_Workout_When_You_Hit_40\"><\/span><strong>How Should You Change Your Workout When You Hit 40?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Older adults need physical activity when getting in shape at 40 and maintaining independence. The same workouts may be more complex, and our energy levels might drop. But remember that staying active is vital for your health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try spacing out your time when practicing a 4-day workout routine for lean muscle. That way, you\u2019re not spreading yourself too thin. Here are some other tips on how to change your workouts when turning 40.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Make_Working_Out_Fun\"><\/span><strong>Make Working Out Fun<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Keep it interesting. Look for a variety of workouts so it doesn\u2019t get boring. If you like to walk after dinner, change where you walk. Instead of your neighborhood, take your dog to the nearby park for a change of scenery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fit women over 40 and any 40-year-old man can try new workouts like pilates or yoga. Many gyms will offer a free first-class to see if you like it. There are even apps and video games that make working out fun.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also do the same activities you enjoy. But pick up the pace. Every few weeks, walk a bit further. Or try a more challenging yoga class. You can increase your free weights by 3 to 5 lbs to help build muscle.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fit_Working_Out_Into_Your_Daily_Routine\"><\/span><strong>Fit Working Out Into Your Daily Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Humans are naturally creatures of habit. It\u2019s always challenging to try to fit things into an already-packed schedule. But you can do it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Set your alarm about thirty minutes earlier to get a quick workout to start your day. If you don\u2019t have 30 minutes, try three 10-minute sessions throughout the day instead. Take the stairs instead of the elevator at your job.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Make_Exercise_Social\"><\/span><strong>Make Exercise Social<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Buddy up with your friend or partner to help you stay committed. You can also start getting to a workout class a few minutes earlier to get to know the other class regulars. These actions only make you more likely to stick with the workout. Not to mention, you even start looking forward to the class.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Some_other_ways_to_make_working_out_more_social_are\"><\/span><span style=\"font-weight: 400;\">Some other ways to make working out more social are:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try dance classes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a hike with a sibling and their pet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Invite co-workers to walk with you at lunchtime.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gather the family for team activities like flag football or basketball.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Search online for \u201cworkouts for men over 40\u201d to find local social groups.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Track_Your_Progress\"><\/span><strong>Track Your Progress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We\u2019re more likely to stick with a <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/\"><span style=\"font-weight: 400;\">plan<\/span><\/a><span style=\"font-weight: 400;\"> when we are accountable. Tracking our daily actions and goals is a great way to do that. You can then adjust your workout gradually as needed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll also want to celebrate your milestones. You worked hard! So, treat yourself to a great movie or a massage.<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2162&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_You_Should_Change_Your_Workout_Once_You_Hit_40\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Do_Cardio_or_Weights_After_40\"><\/span><strong>Should I Do Cardio or Weights After 40?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Experts tell us older adults benefit more from weight training than <\/span><a href=\"https:\/\/betterme.world\/articles\/cardio-before-or-after-weights\/\"><span style=\"font-weight: 400;\">cardio workouts<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/news.wfu.edu\/2017\/10\/31\/lose-fat-preserve-muscle-weight-training-beats-cardio-older-adults\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating a <\/span><a href=\"https:\/\/betterme.world\/articles\/burning-400-calories-a-day\/\"><span style=\"font-weight: 400;\">low-calorie<\/span><\/a><span style=\"font-weight: 400;\"> diet and doing weight training helps preserve lean muscle mass. You can sometimes lose this mass during aerobic workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study showed that adults who did weight training and stuck with a low-calorie diet lost more fat and muscle. Researchers compared these results to older adults who walked and dieted alone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hand and free weights are ideal for weight loss for women for over 40, too.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The research explains why many older adults complain of joint and back pain. Losing muscle in these key parts leads to reduced strength and more pain. It also increases your risk of injury.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High-Intensity_Interval_Training_HIIT\"><\/span><strong>High-Intensity Interval Training (HIIT)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/betterme.world\/articles\/calisthenics-vs-hiit\/\"><span style=\"font-weight: 400;\">High-intensity interval training (HIIT)<\/span><\/a><span style=\"font-weight: 400;\"> is a great way to do both in the same workout. It might sound scary. But HIIT workouts are for every one (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/think-you-cant-do-high-intensity-interval-training-think-again\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The plan is to mix repeated short bursts of high-intensity aerobics within a workout. The idea is to change the intensity as you work out. The basic formula is:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a brief five-minute warm-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Work out with a low-intensity activity for 20 seconds to a few minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch to a higher-intensity activity for the same amount of time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for about 40 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat between levels of intensity and rest periods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down for 5 minutes.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2162&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_You_Should_Change_Your_Workout_Once_You_Hit_40\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-51266\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/21-Day-Pilates-Wall-Workout-Will-It-Work-For-Seniors-1024x576.png\" alt=\"How You Should Change Your Workout Once You Hit 40\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/21-Day-Pilates-Wall-Workout-Will-It-Work-For-Seniors.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/21-Day-Pilates-Wall-Workout-Will-It-Work-For-Seniors-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/21-Day-Pilates-Wall-Workout-Will-It-Work-For-Seniors.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/21-Day-Pilates-Wall-Workout-Will-It-Work-For-Seniors-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/21-Day-Pilates-Wall-Workout-Will-It-Work-For-Seniors.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The total workout time for a HIIT session is anywhere from 10 minutes to 30 minutes. Things you can include in your HIIT session are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pushups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Climb stairs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arm weights<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping Jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rowing machine<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can do this at home or the gym. It can also offer a health boost. Research shows it may improve heart health and boost your metabolism.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Workout_For_Over_40\"><\/span><strong>What Is The Best Workout For Over 40?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best workout for over 40 is one that\u2019s adjustable. We have to be able to adapt it to fit our needs and goals. It also must include a mix of different movements to keep it fun.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some workouts that fit the bill are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/benefits-of-pilates-for-men\/\"><span style=\"font-weight: 400;\">Pilates<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-women\/\"><span style=\"font-weight: 400;\">HIIT Workouts<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength Training<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We can\u2019t forget that we have to maintain our muscle mass. We can strengthen and build muscle by including strength training for women over 40 and strength training for men in the same age group. That way, we stay strong and mobile.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/why-am-i-gaining-weight-doing-hiit\/\">Why Am I Gaining Weight Doing HIIT: Here\u2019s How Too Much Exercise Throws Your System Off-Kilter<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercise_Is_Most_Anti-Aging\"><\/span><strong>What Exercise Is Most Anti-Aging?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Any type of exercise is most effective in fighting aging. However, some exercises may help you fight more substantially against aging. Let\u2019s take a look!<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Strength-Training<\/strong><\/p>\n<ul>\n<li aria-level=\"1\"><b>What Science Says:<\/b><span style=\"font-weight: 400;\"> Keeps and builds muscle mass and bone health<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Exercises: <\/b><span style=\"font-weight: 400;\">Squats, bicep curls, crunches, and bench presses<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Benefits: <\/b><span style=\"font-weight: 400;\">Maintains muscle mass, boosts metabolism, and lessens risk for injury<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/betterme.world\/articles\/chair-cardio-workout\/\"><strong>Cardio<\/strong><\/a><\/p>\n<ul>\n<li aria-level=\"1\"><b>What Science Says:<\/b><span style=\"font-weight: 400;\"> Improves heart health and oxygen flow<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Exercises: <\/b><span style=\"font-weight: 400;\">Walking, jogging, swimming<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Benefits: <\/b><span style=\"font-weight: 400;\">Builds stamina and aids in weight loss<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/betterme.world\/articles\/can-you-lose-weight-doing-chair-yoga\/\"><strong>Yoga<\/strong><\/a><\/p>\n<ul>\n<li aria-level=\"1\"><b>What Science Says:<\/b><span style=\"font-weight: 400;\"> Boosts flexibility and lowers stress<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Exercises: <\/b><span style=\"font-weight: 400;\">Downward dog, warrior poses, child\u2019s pose<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Benefits: <\/b><span style=\"font-weight: 400;\">Better balance and relaxation.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><strong>HIIT\u00a0<\/strong><\/p>\n<ul>\n<li aria-level=\"1\"><b>What Science Says:<\/b><span style=\"font-weight: 400;\"> Helps heart health and fat loss<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Exercises: <\/b><span style=\"font-weight: 400;\">Sprints, jumping jacks, climbing stairs<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Benefits: <\/b><span style=\"font-weight: 400;\">Burns calories and maintains muscle mass<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-over-50\/\"><strong>Pilates<\/strong><\/a><\/p>\n<ul>\n<li aria-level=\"1\"><b>What Science Says:<\/b><span style=\"font-weight: 400;\"> Builds up core muscles and improves posture<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Exercises: <\/b><span style=\"font-weight: 400;\">Core workouts and leg circles<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Benefits: <\/b><span style=\"font-weight: 400;\">Supports spinal health<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Any or all of these exercises can fight aging while improving quality of life by being active and healthy.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2162&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_You_Should_Change_Your_Workout_Once_You_Hit_40\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-51275\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Wall_Pilates_Exercises_For_Beginners_Seniors_And_Anyone_Looking-1024x576.png\" alt=\"How You Should Change Your Workout Once You Hit 40\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Wall_Pilates_Exercises_For_Beginners_Seniors_And_Anyone_Looking.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Wall_Pilates_Exercises_For_Beginners_Seniors_And_Anyone_Looking-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Wall_Pilates_Exercises_For_Beginners_Seniors_And_Anyone_Looking.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Wall_Pilates_Exercises_For_Beginners_Seniors_And_Anyone_Looking-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Wall_Pilates_Exercises_For_Beginners_Seniors_And_Anyone_Looking.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_a_flat_stomach_after_40\"><\/span><strong>Can you get a flat stomach after 40?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can get a flat stomach after 40. All you need to do is add a well-rounded fitness routine with strength training and cardio. You\u2019ll also want to eat a low-calorie diet to further your cause. All can help you lose fat and build muscle for a flat stomach.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_best_exercise_to_do_in_your_40s\"><\/span><strong>What is the best exercise to do in your 40s?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best exercise to do in your 40s is one that combines both cardio and strength training activities. The workouts will help keep muscle mass, build stamina, and boost heart health. Some exercises like yoga and pilates also improve flexibility.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_jogging_good_for_over_40\"><\/span><strong>Is jogging good for over 40?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, jogging can be good for over 40. It is a great <\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/\"><span style=\"font-weight: 400;\">cardio workout<\/span><\/a><span style=\"font-weight: 400;\"> that helps improve heart health. You\u2019ll want to be mindful of how hard and long you jog. Your aging body may need to adjust the intensity according to your fitness level. You\u2019ll also need time to recover between runs.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_HIIT_good_for_over_40\"><\/span><strong>Is HIIT good for over 40?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, HIIT is suitable for those over 40 and all ages. It is a combo of short bursts of fast workouts with less challenging workouts and rest periods. You can also tailor these to meet your needs. For example, you can do HIIT at home or the gym.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2162&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_You_Should_Change_Your_Workout_Once_You_Hit_40\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we approach 40, our bodies likely need to adjust a bit in our workout routines. That way, we stay effective and healthy. The best way to do that is by including a mix of workouts that balance strength training with <\/span><a href=\"https:\/\/betterme.world\/articles\/low-impact-cardio-workout\/\"><span style=\"font-weight: 400;\">cardio<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also easy to fit workouts into your schedule. Keep them fun, be flexible, track your progress, and stay motivated. If you need help, consult a fitness trainer or your doctor for guidance on tailoring your workout to fit your needs. By embracing and understanding the changes that come with aging, you can achieve fitness goals and enjoy a happier, healthier life.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Turning 40 doesn\u2019t just bring wisdom and experience. It also marks a turning point for how our bodies respond to working out. Cardio is likely feeling a bit tougher. Recovery time is also longer after weight training. However, you don\u2019t have to stop working out.\u00a0 Instead, it would help if you made simple adjustments to [&hellip;]<\/p>\n","protected":false},"author":88,"featured_media":68461,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[241],"class_list":["post-68460","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How You Should Change Your Workout Once You Hit 40 - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW YOU SHOULD CHANGE YOUR WORKOUT ONCE YOU HIT 40 \u27a4\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How You Should Change Your Workout Once You Hit 40\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW YOU SHOULD CHANGE YOUR WORKOUT ONCE YOU HIT 40 \u27a4\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-24T15:05:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4813-how-you-should-change-your-workout-once-you-hit-40.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Stephanie Wright, RN, BSN\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Stephanie Wright, RN, BSN\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/\"},\"author\":{\"name\":\"Stephanie Wright, RN, BSN\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/9506119620c7dad5f2dc1ad1b6a9d50f\"},\"headline\":\"How You Should Change Your Workout Once You Hit 40\",\"dateModified\":\"2024-12-24T15:05:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/\"},\"wordCount\":2320,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4813-how-you-should-change-your-workout-once-you-hit-40.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Turning 40 doesn\u2019t just bring wisdom and experience. It also marks a turning point for how our bodies respond to working out. Cardio is likely feeling a bit tougher. Recovery time is also longer after weight training.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, you don\u2019t have to stop working out.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Instead, it would help if you made simple adjustments to stay happy and healthy. By embracing and understanding these changes, you can better equip yourself to hit your fitness goals. We can help you navigate the shift here!<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Exercise and physical activity are great for whole body health. Older adults need at least 150 minutes of exercise weekly (<\/span><a href=\\\"https:\/\/www.nia.nih.gov\/health\/exercise-and-physical-activity\/how-older-adults-can-get-started-exercise\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). But remember, doing anything is better than nothing at all. Read more about getting in shape at 40.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Can You Reshape Your Body After 40?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Getting in shape at <\/span><a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting-women-over-40\/\\\"><span style=\\\"font-weight: 400;\\\">40<\/span><\/a><span style=\\\"font-weight: 400;\\\"> is possible. Aging brings slow changes in our mental and physical health. 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It also marks a turning point for how our bodies respond to working out. Cardio is likely feeling a bit tougher. Recovery time is also longer after weight training.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, you don\u2019t have to stop working out.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Instead, it would help if you made simple adjustments to stay happy and healthy. By embracing and understanding these changes, you can better equip yourself to hit your fitness goals. We can help you navigate the shift here!<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Exercise and physical activity are great for whole body health. Older adults need at least 150 minutes of exercise weekly (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/exercise-and-physical-activity\/how-older-adults-can-get-started-exercise\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). But remember, doing anything is better than nothing at all. Read more about getting in shape at 40.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Can You Reshape Your Body After 40?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Getting in shape at <\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-women-over-40\/\"><span style=\"font-weight: 400;\">40<\/span><\/a><span style=\"font-weight: 400;\"> is possible. Aging brings slow changes in our mental and physical health. Common conditions seen in older age include (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/ageing-and-health#:~:text=Common%20conditions%20in%20older%20age,conditions%20at%20the%20same%20time.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arthritis<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diabetes<\/ ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/","url":"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/","name":"How You Should Change Your Workout Once You Hit 40 - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4813-how-you-should-change-your-workout-once-you-hit-40.png","dateModified":"2024-12-24T15:05:37+00:00","description":"\u2605 HOW YOU SHOULD CHANGE YOUR WORKOUT ONCE YOU HIT 40 \u27a4","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4813-how-you-should-change-your-workout-once-you-hit-40.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4813-how-you-should-change-your-workout-once-you-hit-40.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/how-you-should-change-your-workout-once-you-hit-40\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"How You Should Change Your Workout Once You Hit 40"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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