How to Get Fit over 40: 7 Tips to Transform Your Body

Mar 11

Getting fit over 40 seems impossible.

You’re busy. With work, children (human kids or “fur kids”), and maybe even caregiving responsibilities for elderly family members. But! You know how the quote goes, “Sometimes the hardest things are the ones most worth doing.”

And before you ask, no, 40 is not too late to start.

And yes, getting fit at 40, regardless of whether you’re returning to or starting a fitness routine for the first time, is worth the initial emotional and physical discomfort.

Benefits of getting fit over 40

The benefits of getting fit over 40 are hard to overstate:

Healthspan

Becoming physically active later in adulthood (defined as 40 to 61 years of age) reduces the risk of cancer, cardiovascular disease, and all-cause mortality to a similar degree as maintaining physical activity from adolescence into later adulthood — says a 2019 study published in JAMA Network Open.

Mental health

A large body of evidence finds that increasing physical activity in middle age decreases the risk of developing mental disorders, like depression, and improves life satisfaction.

Balance

Your vestibular system, which helps you maintain balance and orient yourself, goes downhill after age 40, significantly increasing your risk of falls. This is particularly dangerous since bone mineral density (BMD) also starts to decline in midlife; a bad fall could fracture something. So, thankfully, physical activity offers a helpful one-two punch by improving balance and BMD.

Weight management

After age 30, women will start to lose muscle mass, and by the time 40 comes around, that plays a big role in metabolism. That’s because muscle is more metabolically active (i.e., burns more calories) than fat. The less muscle mass you carry, the fewer calories your body burns. This explains why the scale goes up even though you’re eating the same way you always have.

Another contributing factor to the ever-creeping-up weight? Overall activity levels.

It’s common for most of us to lead pretty sedentary lifestyles. Most of us sit while working and do not get enough daily activity. Muscle loss, change in metabolism, and a more sedentary lifestyle add up and translate to a bigger number on the scale.

Hormones also play a role here.

As we approach perimenopause and menopause, estrogen and progesterone will drop. This drop in hormones impacts where we store fat, disrupts our sleep, and puts stress on our mental health.

With those hormonal changes, your body will now store any fat you gain along your midsection. And … hello, midlife belly.

When we are sleep deprived, hunger hormones are impacted, making it hard to adhere to our diets. It also increases cortisol and decreases testosterone, negatively impacting lean muscle. All of this sounds so defeating, I know! But the good news is that getting fitter could reverse or improve all these changes.

I am going to share everything that helped me and has helped transform my clients, despite being older and facing all the changes that come with age. Let’s get into the “meat” of our article: how you can get fit over 40.

#1: Find your why

At this point, you know why getting fit over 40 is a good idea in a broad, theoretical sense. It’s good for your health. You probably won’t fall as much. And even when you do fall, the chances of breaking something are much, much lower. You’re better able to control your weight.

But what does that really mean for you? What would or could you do with those additional healthy years? How would life look when achieving your goals? And how might it look if you don’t?

Playing with your kids or grandkids (if any)? Taking your mom or dad out for weekly grocery runs? Or retiring on a farm with the endurance necessary to feed the chickens, milk the cows, and plant crops? Also, imagine how good you’d feel about your “new and improved” physique.

Give your “why” some thought.

It’ll keep you going when things get tough and remind you why getting fit over 40 is worth it. This is the FIRST thing I always do with clients, and it has a big impact on thier success and motivation.

#2: Build more muscle

Muscle is one of the biggest weapons you want to have in your over 40 arsenal.

Muscle is the organ of longevity, will help you fight off illness and disease, keep you independent as you age, keep your metabolism burning, and will give you one heck of a bangin bod!

And you do not need to spend hours every day in a gym to get all those benefits. In fact, 2-3 days of resistance training will completely change your body. Don’t worry, I will give you a plan to follow later. But let’s get back to what else muscle can do.

Here's why building muscle is a game-changer for women over 40, especially when it comes to fat loss, weight management, and navigating hormonal shifts.

Fat Burning Furnace: Muscle is metabolically active tissue, meaning it burns more calories at rest than fat. By incorporating strength training into your routine, you're essentially stoking your internal fire, helping you burn more calories throughout the day, even when you're not actively exercising. This translates to easier weight management and a leaner body composition.
Combating the Menopause Belly: During perimenopause and menopause, estrogen levels decline, leading to a redistribution of fat storage. This often results in the accumulation of belly fat, a risk factor for heart disease and other health problems. Strength training helps build muscle mass, which counteracts this effect by promoting a more even fat distribution.
Insulin Sensitivity Savior: As we age, our bodies become less efficient at processing insulin, the hormone that regulates blood sugar. This can lead to weight gain and an increased risk of type 2 diabetes. Muscle tissue acts as a sponge, soaking up excess blood sugar and improving insulin sensitivity. Strength training helps maintain and even build muscle mass, contributing to better blood sugar control.
Hormonal Harmony Helper: While strength training won't directly replace estrogen, it can help mitigate some of the negative effects of declining estrogen levels. Studies suggest that exercise, particularly resistance training, can improve mood, energy levels, and sleep quality, all of which are commonly disrupted during perimenopause and menopause.
Building a Strong Foundation: Muscle loss is a natural part of aging, but it accelerates around age 30. Strength training helps combat this by stimulating muscle growth and strengthening bones. This reduces the risk of osteoporosis, a condition that weakens bones and increases the risk of fractures, a major concern for older women.

How to Start Resistance Training

Now that you know the importance of muscle and its role in helping fat loss, weight management, and more with aging, let’s talk about how to do it!

As I mentioned earlier, you do not need to work out daily to see real results. If you train with the correct intensity, 2-3 days will be all you need to completely transform your body. There are some key elements to keep in mind when you are training that will make sure you get the most out of your workouts.

Key elements for effective strength training:

Intensity: Aim for a weight that challenges you for the designated reps. The last few reps of each set should feel difficult, and you will naturally slow down.
Working Close to Failure: This means pushing yourself to the point where you can barely complete the last rep with proper form. This stimulates muscle growth.
Rep Ranges: For building muscle, aim for 6-12 repetitions per set. Higher reps (15-20) can be used if training at home with limited equipment.
Tempo: This refers to the speed of each repetition. A controlled tempo (1-2 seconds lifting, 1 second pause, 2-3 seconds lowering) is ideal for building muscle and maintaining proper form.
Rest Between Sets: Allow enough time for your muscles to recover partially between sets, typically 2-3 minutes. If you feel ready to complete another set in 30-60 seconds, you probably didn’t work with enough intensity.
Full Range of Motion: This means you take the muscle through as much range as possible (without pain) allowing a big stretch in the targeted muscle which optimizes growth. For example when doing a shoulder press, instead of stopping at 90 degrees, try to lower the weight almost to your shoulders, then press back up. Range of motion will vary, person to person, but you can work to improve it over time.

Sample Dumbbell Workouts (modify weights based on your fitness level):

2-Day Full Body Splits:

Day 1:

Squats: 3 sets of 8-12 reps
Dumbbell Romanian Deadlifts: 3 sets of 10-15 reps
Dumbbell Bench Press: 3 sets of 8-12 reps
Dumbbell Rows: 3 sets of 10-15 reps
Overhead Press: 3 sets of 8-12 reps
Bicep Curls: 3 sets of 10-15 reps
Tricep Extensions: 3 sets of 10-15 reps
Plank: 3 sets of 30-60 seconds hold

Day 2:

Lunges (alternating legs): 3 sets of 10-12 reps per leg
Bulgarian Split Squats (alternating legs): 3 sets of 10-12 reps per leg
Push-ups (modify on knees if needed): 3 sets of as many reps as possible
Dumbbell Bent-over Rows: 3 sets of 10-15 reps
Lateral Raises: 3 sets of 10-15 reps
Hammer Curls: 3 sets of 10-15 reps
Calf Raises: 3 sets of 15-20 reps
Side Plank (each side): 3 sets of 30-60 seconds hold

3-Day Split:

Day 1: Upper Body

Dumbbell Bench Press: 3 sets of 8-12 reps
Overhead Press: 3 sets of 8-12 reps
Dumbbell Rows: 3 sets of 10-15 reps
Lateral Raises: 3 sets of 10-15 reps
Tricep Extensions: 3 sets of 10-15 reps
Bicep Curls: 3 sets of 10-15 reps

Day 2: Lower Body

Squats: 3 sets of 8-12 reps
Lunges (alternating legs): 3 sets of 10-12 reps per leg
Romanian Deadlifts: 3 sets of 10-15 reps
Band kickbacks (alternating legs): 3 sets of 10-12 reps per leg
Calf Raises: 3 sets of 15-20 reps

Day 3: Full Body

Sumo Squats: 3 sets of 8-12 reps
Dumbbell Deadlifts: 3 sets of 8-12 reps
Dumbbell Rows: 3 sets of 10-15 reps
Overhead Press: 3 sets of 8-12 reps
Plank: 3 sets of 30-60 seconds hold

Remember:

Perform workouts with 1 day of rest between.
Warm up before each workout with 5 minutes of light cardio and dynamic stretches.

#3: Eat more protein

Resistance training serves as a signal, but your body can’t build muscle without the proper building blocks. That’s where protein comes in. It provides your body amino acids, which you can think of as “Lego blocks” for your muscles.

2 things to pay attention to with protein:

Amino acid profile: There are 20 different types of amino acids in our diets. Of those, 9 are essential. This means your body cannot make them on its own, and the only way you can obtain them is through dietary sources. Protein sources that contain all 9 essential amino acids (EAAs) are “complete”. And those that don’t are “incomplete”. All animal proteins are complete, while most plant proteins are incomplete. So, if you follow a plant-based diet, it’s best to eat a variety of complementary plant proteins to meet your body’s requirements for all 9 EAAs.

Daily quantity: To gain muscle (which, a reminder, is key to getting fit over 40), most people should aim for a daily protein intake of 1.6 to 2.4 g per kilogram of body weight or 0.8-1g per lb of body weight.

#4: Walk daily

Of course, getting fit over 40 isn’t just about building muscle. There’s also your cardiovascular endurance, or aerobic fitness, which refers to how well your heart, lungs, and organs transport and use oxygen.

The better your cardiovascular fitness, the better (and longer) you can handle things like roughhousing with your kids, long days of household chores, and weekend camping trips. That's why you should aim to incorporate 20 to 30 minutes of moderate-intensity walking — where you can talk but not sing — into your daily routine.

It’s an effective way of improving your cardiovascular fitness that’s:

Friendly on your joints (compared to running, for example)
Easy to recover from (compared to more intense cardio options, like HIIT)
Doesn’t spike hunger like high-intensity cardio
Doesn’t compete with weight training and aids in recovery from your lifting sessions
Helps you become more efficient with fat oxidation

If it makes things easier, you could also work toward a minimum number of steps taken daily. A baseline for improving physical fitness is to assess where you are, then add 500 a week working up to 5,000 steps, then gradually work your way to anywhere between 8,000 to 10,000 steps.

#5: Get more sleep

It might seem counterintuitive, but getting enough sleep is key to getting fit over 40. That’s because sleep:

Supports optimal mitochondrial function: Mitochondria are the “powerhouse” of your cells; they’re responsible for creating the energy your muscles require during exercise.

Regulates muscle repair growth: Your body releases 2 anabolic (“muscle-building”) hormones, testosterone and growth hormone, during sleep.

How much sleep should you have? Experts believe that most healthy adults need at least 7 hours of good-quality sleep nightly. If you’re not clocking anything near that, here are a few tips that’ll help you get those precious ZZZs:

Stick to a consistent sleep-wake cycle (yes, even on weekends!); this keeps your circadian rhythm (a 24-hour “internal clock”) on schedule, so your body knows exactly when it’s supposed to wake and sleep

Catch the morning rays; sunlight “resets” your internal clock, helping you feel sleepy in the evening and fall asleep earlier

Avoid screens before bedtime; the blue light has the same effect on your brain as sunlight, which means it wakes you up when you’re supposed to be drifting off

For your bedroom, think dark, cool, and quiet — these are the conditions that’ll prime your body for sleep.

#6: Drink less alcohol

Alcohol consumption and trying to get fit over 40 do not go together. More specifically, here’s how alcohol impacts your fitness:

Reduces rates of muscle protein synthesis: In this 2014 study published in PLOS One, researchers found that alcohol consumption reduced post-workout muscle protein synthesis by 24% to 37%.

Disrupts rapid eye movement (REM) sleep: Remember those 2 anabolic hormones mentioned earlier? Yep. Testosterone and growth hormones are released during this specific phase of sleep, REM sleep, which alcohol disrupts.

You don’t have to swear off alcohol completely. However, ideally, you should work toward limiting your intake to 1 drink or less daily. A few tips you may find helpful in cutting down:

Explore low or no-alcohol options
Cut out that glass of wine from your wind-down routine (find another way to de-stress instead, like journaling or meditating)
Practice mindful drinking (really sip and savor that 1 drink you have)

#7: Stay consistent

When you’re trying to get fit over 40 (or at any other age, really), consistency is key.

Now, don’t be mistaken. The consistency we’re talking about here isn’t working out or doing everything “perfectly” 24/7, 7 days a week. Instead, it’s about taking small steps to work on your fitness — no matter what that looks like (e.g., taking the stairs instead of the lift, adding more protein to your lunch) — every day.

Just like a dollar that compounds over time, small steps can add up to big results. As long as you stay consistent.

And there you have it: the 7 tips for getting fit over 40. I can’t wait to hear about and see your transformation! Always remember, I am happy to help you with that transformation if you need it! You can find out more about my coaching offers here!

Shauna Theresa