Fitness at 40 and beyond: How to stay looking your best

Hitting 40 doesn’t have to mean slowing down. In fact, at UNTIL, we’re all about getting fit at 40. It’s the perfect time to take control of your fitness and feel better than ever. Whether you’re looking to tone up, boost your energy or just feel great in your own skin, your approach to exercise, nutrition and recovery matters more than ever now. 

Here, we’ll break down the best workouts for your body and your age, how to fuel it properly and why rest and recovery are vital. Ready to make your 40s (and beyond) your strongest years yet?

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Adapt your workouts

As you age, so does your body. And that means taking a slightly more considered approach to fitness. Your energy levels might not be what they were in your 20s, recovery often takes longer and your joints can feel less forgiving (hello, creaky knees). 

So it’s all about working smarter. Let’s talk about how adjusting your workout routine to suit your body's changing needs can help you stay active, healthy and injury-free.

Focusing on functional fitness is a great place to start. These exercises mirror everyday movements like lifting, bending or climbing, ensuring your strength and mobility stay intact for daily life. Low-impact options like swimming, cycling or yoga are also fantastic for keeping your heart healthy and your joints protected. Strength training is still really important, but proper form and controlled movements are critical to reduce your risk of injury.

It’s equally important to listen to your body. Adjust the intensity and frequency of your workouts based on how you feel and what your goals are. Remember, fitness at 40 and beyond isn’t about pushing through pain or chasing the pace of your younger years: it’s about maintaining strength, protecting your body and building a sustainable routine that keeps you moving for years to come.

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Focus on joint health

As we get older, our joints become more vulnerable due to decreased flexibility, slower recovery times and wear and tear. To protect them, try to focus on exercises that strengthen the muscles around key joints like the knees and shoulders, and prioritise low-impact activities to minimise stress and reduce the risk of injury. 

Don’t worry, low-impact activities still provide cardiovascular and muscular benefits, just without the wear and tear caused by high-impact movements. 

If you’re thinking about getting fit at 40, here are some exercises you might like to focus on to prioritise joint health and sustainable exercise:

Try these for your knees:

1. Bodyweight squats: This exercise is all about strengthening your quadriceps, hamstrings and glutes while improving knee stability. Start with shallow squats and gradually increase your depth, so your glutes get closer to the floor, as you warm up.
2. Step-ups: Use a low step or platform to work your leg muscles evenly and improve balance. Focus on controlled movements and balance here.
3. Glute bridges: Strengthen your glutes and hamstrings, which support the knee joint indirectly, by lying on your back and gently raising your hips towards the ceiling.

Try these for your shoulders:

1. Shoulder taps: From a standard plank position, tap one shoulder with the opposite hand to work on your shoulder stability and core strength.
2. Dumbbell lateral raises: Work your deltoids (shoulder muscles) with controlled lifting to prevent strain. Use light weights to start with and work up as you get more comfortable with the exercise.
3. Push-up variations: Try a wall or incline push-up to engage your shoulders, chest and triceps while being gentle on your joints.

Increase strength training

Aim for two to three strength training sessions per week to build and maintain muscle mass as you age. This is crucial for improving bone density, metabolism and functional strength, which can help with everyday tasks and injury prevention. 

Consider adding compound movements such as squats, deadlifts, lunges and push-ups into your routine, as they engage multiple muscle groups at once, which means you’ll enjoy a more efficient workout and more muscles will be activated.

Try to use a variety of equipment like free weights, resistance bands or bodyweight exercises (depending on your preferences and available resources, of course). Free weights allow for a natural range of motion, while resistance bands provide variable resistance for each movement. Bodyweight exercises like squats, planks, and lunges are great for beginners or anyone looking to work out from home – perfect if you don’t have any equipment.

And last but not least, focus on progressive overload, which involves gradually increasing the weight, reps or intensity over time to continue building strength and muscle mass. By slowly challenging your muscles with more resistance, you can avoid plateaus and work towards your fitness goals, while staying safe and injury-free.

Factor in flexibility and mobility

We all know stretching is important, but how often do we actually remember to do it? Adding in stretching routines post-workout is key to preventing stiffness, improving flexibility and reducing muscle soreness, promoting better mobility. Focus on static stretches (like a hamstring stretch or tricep stretch) post-workout to release tension and restore muscle length.

Similarly, yoga and pilates can really enhance your balance, posture and flexibility, while improving core strength and joint mobility. These practices also help alleviate stress and promote better movement patterns. Try a YouTube workout if you’re new to the practice, or see if your local gym offers classes.

Don’t forget about foam rolling and mobility drills, which target tight muscles and improve joint function, reducing soreness and enhancing circulation. These techniques help to maintain flexibility, prevent injuries and support long-term joint health.

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Don’t neglect cardio

When it comes to over 40s fitness, regular cardiovascular exercise is key to supporting heart health, improving circulation as well as helping to manage your weight, blood pressure and cholesterol levels. It can also reduce the risk of chronic conditions such as heart disease, stroke and diabetes. Not to mention, good cardiovascular health contributes to better stamina, mental clarity, and energy levels – things we all want as we get older.

Aiming for at least 150 minutes of moderate-intensity cardio each week is a great starting point for anyone over 40. This could include anything from brisk walking or cycling to swimming or even dancing. The key is to find activities that you enjoy, as consistency and sustainability are crucial for long-term benefits.

Incorporating interval training into your routine is another easy way to boost heart health. By alternating between high-intensity bursts and lower-intensity recovery periods, you can maximise calorie burn and improve your overall fitness in less time. Monitoring your heart rate during cardio sessions can also help you stay within the optimal zone for cardiovascular benefits, ensuring that your workouts are as effective as possible.

Prioritise rest and recovery

If you’re someone who likes to work out every day, you might want to rethink this as you get older. Rest days are crucial to avoid overtraining, which can lead to injury, fatigue and burnout. While exercise is essential for health, recovery is just as important for allowing your muscles to repair and grow stronger. 

Aim for 7-9 hours of quality sleep each night to support your physical recovery and mental clarity. On rest days, you might want to try some active recovery practices like light stretching or walking to keep your body moving without straining it. Recovery tools such as massage, foam rolling or cold therapy can also help to relieve muscle tension and improve the healing process.

Nutrition

When it comes to staying fit, nutrition is just as important as working out. 

Make sure you're getting the right balance of macronutrients. That means focusing on lean proteins (like chicken or tofu) to build muscle, healthy fats (like avocados or nuts) for brain and joint health, and complex carbs (like whole grains or sweet potatoes) to keep your energy up. Don't forget to load up on antioxidant-rich foods – think berries, leafy greens and colourful veggies – to fight inflammation and support recovery. 

Equally, hydration is important for pretty much every organ and function in your body. So drink plenty of water, especially during your workouts, to stay hydrated and avoid hitting a wall. 

And remember, it’s not about extreme diets. Focus on nourishing your body with food that makes you feel good and fuels your body for the long haul.

Consider a personal trainer

Managing all these aspects of a healthy lifestyle can be tough, especially when you're juggling a job, personal life, workouts, nutrition and recovery. But fitness for over 40s doesn’t have to take the back seat.

That’s where a personal trainer (PT) comes in: they can help you plan and structure your fitness routine, offer tailored advice and keep you motivated along the way. If you're looking for extra support, UNTIL’s Health Concierge is here to guide you every step of the way. 

At UNTIL, we take the hassle out of finding the perfect practitioner for you, whether you need a PT, physiotherapist, osteopath or something else. All of our practitioners have been rigorously vetted to ensure that they are leaders in their field, so you can trust that you’ll be matched with an expert.

Get in touch with our team today to start working with a dedicated professional who can help you reach your goals with confidence.