As someone who has trained for over 34 years, my training style has changed—almost every decade! Almost. The basics are still there; I’m a stickler for the basics. But the reps, sets, and weight have varied. The way I approach fitness today is vastly different from how I did in my 20s, and that’s not just because of experience—it’s because my body, my priorities, and my life have evolved.
Let’s take a journey through the decades and discuss how fitness adapts as we age. Whether you’re in your 20s, 40s, or beyond, understanding how to tailor your workouts to your life stage can help you stay strong, healthy, and injury-free for years to come.
Your 20s: Building the Foundation
In my 20s, I was all about pushing limits. I wanted to lift heavier, run faster, and look stronger. Recovery was quick, energy was endless, and I felt invincible. This is the decade where you can lay a solid foundation for lifelong fitness.
- Focus: Strength, endurance, and skill development.
- My Approach: Heavy compound lifts, high-intensity workouts, and experimenting with different sports or training styles.
- Advice for Your 20s: Don’t take your body for granted. Yes, you can recover quickly, but bad habits (like poor form or skipping warm-ups) can catch up with you later. Build a strong foundation now—it will pay off in the decades to come.
Your 30s: Balancing Strength and Life
Ah, the 30s. This is when life often gets busier—careers, relationships, maybe like me, even kids, this was the decade where I learned to balance fitness with everything else. I couldn’t train like I was 22 anymore, but I didn’t want to lose the progress I’d made.
- Focus: Maintaining strength, improving mobility, and managing stress.
- My Approach: Slightly lower weights, higher reps, and more emphasis on recovery. Looking back I wish It was at this point i started to incorporate yoga/stretching to get a heads up on the next decade.
- Advice for Your 30s: Prioritise consistency over intensity. You might not have hours to spend in the gym, but shorter, focused workouts can still deliver results, for me it was the decade of 35-45 minute workouts, little rest in-between sets, but, that was fine, now the weights were a little lighter! And don’t neglect recovery—sleep and stress management are just as important as your training.
Your 40s: Embracing the Shift
By my 40s, I noticed my body didn’t bounce back the way it used to. Joints felt a little creakier, and recovery took longer. But here’s the thing: I felt stronger mentally than ever. I knew my body better, and I learned to work with it, not against it.
- Focus: Strength maintenance, joint health, and injury prevention.
- My Approach: More functional training, fewer heavy lifts, and a greater emphasis on flexibility and balance. If you haven’t by this age, start paying more attention to nutrition, its amazing how it impacts your energy levels, it was at this age I incorporated meditation, to settle the mind and find a peace outside of the gym.
- Advice for Your 40s: Listen to your body. If something feels off, don’t push through it. Incorporate low-impact exercises like swimming, cycling, or Pilates, find something you enjoy, to keep moving without straining your joints. And don’t be afraid to ask for help—working with a trainer or physical therapist can be a game-changer.
Your 50s and Beyond: Thriving, Not Just Surviving
Soon to be in my 50s, my approach to fitness will be about all about longevity. I want to stay strong, mobile, and independent for as long as possible. The ego lifts are a thing of the past, but the joy of movement is stronger than ever.
- Focus: Mobility, balance, and maintaining muscle mass.
- My Approach: Bodyweight exercises are back, pull-ups, walking lunges, press ups, sit-ups, of course still the basic exercises, but with adjustments, deadlifts lighter, squats lighter, bench lighter, however I will still push myself, i’m older, but there is still a desire to lift, of course plenty of stretching at the end of a session. I will also embrace activities like tai chi and possibly yoga, which will keep me active without putting too much strain on my body.
- Advice for Your 50s and Beyond: Keep moving, no matter what. Even small amounts of daily activity can make a huge difference. Focus on exercises that improve your quality of life, like squats (to help you get up from a chair) or balance drills (to prevent falls). And remember, it’s never too late to start—fitness is for every age.
The Common Thread: The Basics Never Change
While my training style has evolved over the decades, the basics have remained the same. Proper form, consistency, and listening to your body are timeless principles. Whether you’re 25 or 65, fitness is about respecting where you are and working with what you’ve got.
So, no matter your age, embrace your current stage of life. Celebrate what your body can do today, and take steps to keep it strong for tomorrow. After all, fitness isn’t just about looking good—it’s about living well, at every age.
