If You’re Over 40, Don’t Train Like This

When you hit your 40s, your training needs a mindset shift.

Many people still train based on what worked (or what they could get away with) in their 20s. High intensity. Heavy lifting. Minimal recovery.

But your body is different now. Your priorities are different. And if you’re honest, your energy levels and recovery capacity are different too.

So instead of trying to keep up with the past, it’s time to train for the future. Here’s how.

In your 20s, your body could bounce back from almost anything. Late nights, minimal sleep, intense gym sessions day after day. The battery life felt endless.

But after 40, the cost of training inefficiently hits harder. Joint pain. Chronic fatigue. Slower recovery. Stubborn plateaus. Training like you used to isn’t just less effective—it can actually hold you back.

That doesn’t mean you can’t build strength or stay fit. It just means the path needs to change.

1. Train Full Body, More Often

Skip the old-school body part splits (chest day, leg day, etc.) and focus on full-body sessions. They’re more efficient, easier to recover from, and more aligned with how you actually move in real life.

• Aim for 3 full-body strength sessions per week, 45-60 minutes each.
• Pair upper and lower body movements (e.g., goblet squats + chin-ups).
• This spreads out your training volume, supports recovery, and makes missed sessions less costly.

2. Move Properly, Not Just Heavily

Perfect form beats heavier weights every time.

• Use slower tempos (3-5 seconds per rep) to increase muscle activation.
• Focus on control and joint stability, not just load.
• Prioritise technique and mobility so your joints stay healthy long-term.

3. Train Effectively, Not Maximally

Leave your ego at the door. You don’t need to go all-out to get results.

• Stick to 7-15 rep ranges unless you’re an advanced lifter with a specific goal.
• Use a 6-8/10 intensity scale—enough to create stimulus, not stress overload.
• If doing 3 sets, make only the last one a “working set”. Let the others build up gradually.

4. Prioritise Recovery First, Then Plan Training

Most people train first and hope they can recover. Flip that.

• Build your training week around your recovery capacity.
• Sleep, rest days, walking, breathwork, stretching, and sauna sessions should form your foundation.
• Use these to “earn” your intense sessions and minimise burnout.

5. Flexibility and Mobility Are Non-Negotiable

You can’t get strong without staying mobile.

• Every program should include mobility work to offset stiffness.
• Your flexibility, joint health, and ability to move pain-free matter more than lifting heavy.

Don’t Forget Your Cardio!

Cardiovascular fitness still matters after 40. A blend of Zone 2 training and VO2 max intervals will support heart health, longevity, and recovery.

Your training should support your life—not leave you exhausted, in pain, or constantly sore.

Whether you’re 40, 50, or 60+, following a sustainable, efficient strength plan means better health, fewer injuries, and results that actually last.
If you’ve been stuck in a cycle of training too hard, plateauing, or dealing with aches and pains, it might be time to switch things up.

Train smarter. Recover better. And build the kind of fitness that lasts decades—not just years.

If you prefer to learn visually, watch the full deep-dive on this topic in our Level Up Live training here

Want to train in person? If you’re local, our personal trainers at 5th Element Wellness in Fitzroy North can help. Book your free consultation here.

Not local? I coach clients online worldwide. For more practical training and nutrition strategies, follow me on Instagram: @thesammyroberts