How to Stay Fit After 40

They say 40 is the new 30, which is great especially given that 30 is the new 20. So we’re all basically in our teens if you do the maths.

There’s no age limit on staying fit and healthy, so whether in your 40s, 50s, or 60s, looking after your body means paying attention to its changing needs and adapting your lifestyle to suit. And while age ain’t nothing but a number, there are a few aspects of our training and diet that we need to think about as our bodies get older.

1. Take the weight off your shoulders

It’s not always all about how much weight you can lift, and challenging your body in the same way you have been for 20+ years can lead to some serious injuries. You can still add variation to your workouts without adding a load of weight to them.

Try incorporating a balance element rather than stacking on more weights. For example, do push-ups with your hands on a medicine ball, or lunges onto a bosu. You could also add a second force vector, such as having a resistance band around your knees when doing squats.

2. The importance of recovery

Recovery is an important part of any man’s training regime, but it can be a little more important as we cross the 40-threshold. Your muscles repair and grow during recovery, so giving them the time and opportunity to do so will mean a stronger, healthier frame whatever your age.

Add some active recovery days to your weekly training, such as yoga or swimming, and make sure that you never skip your stretches after your workout. Stiff muscles and sore backs are a sure-fire way to look old, and they’re easily avoided if you take your recovery seriously.

3. Eat for muscle

Whether your goal is to gain muscle or not, being on the other side of 40 means you need to pay a little more attention to your nutrition. For the most part, diets are bollocks, so as long as you’re eating a varied diet with plenty of veg, protein, whole grains, and not too many processed sugars, you’re fine. However, if you want to avoid losing muscle as you age you’ll need to keep a closer eye on your protein intake.

4. Go hard then go home


Just because you’re in your 40s, doesn’t mean you need to stop training hard, but it’s a good idea to be a little more strategic with your high-intensity training. One way would be to limit the number of high-intensity workouts you do each week, balancing them with low-intensity workouts for as much as 80% of your time in the gym. This gives you the recovery time you need to seriously smash your intense sessions, rather than wearing your body out every single time you swipe in at the gym.

Another way would be to carefully ramp up your training, giving your body time to prepare for a specific event. In our younger days we could probably roll out of bed after a night of drinking and head straight out to run a marathon (I mean, I certainly could never do that, but maybe some of you could), but as we age it’s important to ensure you’ve properly prepared your body for a challenge. Don’t stop challenging yourself, just be sure to give yourself time to properly prepare.

Gay Personal Trainers

Whatever your age, there are a huge number of benefits from working with a gay personal trainer. They can design a training and nutrition program to suit your individual needs, and be on hand to help coach you towards your goals. See if there’s a gay PT near you!

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