As you approach your 40s, maintaining fitness becomes less about hitting personal records and more about longevity, energy, and overall well-being. But many people in this age group unknowingly fall into habits that can hinder progress or, worse, lead to injury.
The good news? These mistakes are easily avoidable with the right mindset and adjustments to your routine. In this post, we’ll explore the five most common fitness mistakes people over 40 make—and, crucially, how to fix them for better results.
And don’t worry, I’m almost 50, so, these are things I do too.
1. Skipping Warm-Ups
One of the biggest mistakes people make—especially as they age—is skipping warm-ups. It’s tempting to dive straight into a workout, particularly if you’re short on time or eager to get moving.
However, as you grow older, your muscles and joints aren’t as limber as they used to be. A proper warm-up is critical for preparing your body for exercise, increasing blood flow to your muscles, and reducing the risk of injury.
How to Fix It: A good warm-up doesn’t need to be long or complex, but it should be tailored to the workout you’re about to do. if you’re about to lift weights, warm up with bodyweight or light weight exercises that mimic the movements you’ll perform, so if you are going to be doing squats, start with some bodyweight squats or a light barbell squat.
2. Neglecting Recovery
In your 20s, you might have been able to bounce back from a tough workout without a second thought, but in your 40s, recovery becomes more important than ever. Unfortunately, many people overlook this aspect of fitness, either pushing through pain or failing to take adequate rest days. Over time, this leads to burnout, fatigue, and even injury.
How to Fix It: Prioritise recovery as much as the workout itself. Make sure you’re incorporating rest days into your routine to give your muscles time to repair and grow. Additionally, focus on active recovery techniques like stretching, foam rolling, and low-intensity activities such as walking or swimming.
Consider incorporating practices such as yoga or Pilates, which can improve flexibility and core strength while giving your body a break from high-intensity workouts.
Nutrition also plays a key role in recovery. Ensure you’re consuming enough protein to support muscle repair, as well as hydrating properly to keep your joints lubricated and muscles functioning optimally.
3. Overdoing Cardio
Cardiovascular exercise is important for heart health and weight management, but many people over 40 fall into the trap of thinking that endless cardio is the key to staying fit, many of my clients are aware of my position on cardio, and whilst cardio has its place, over-relying on it at the expense of strength training can be detrimental, especially as muscle mass naturally declines with age. Excessive cardio can also lead to increased stress on the joints, particularly if it’s high-impact, such as running.
How to Fix It: The key is balance. While cardio should remain a staple in your routine, it’s essential to pair it with strength training to preserve and build muscle mass. Strength training not only helps in burning calories but also improves bone density, joint stability, and overall strength—all of which become more important as you age.
Aim for at least two to three strength training sessions per week, focusing on compound movements like squats, deadlifts, and presses that engage multiple muscle groups. If you enjoy cardio, try to mix up the intensity with low-impact exercises like cycling, rowing, or swimming. This will give your joints a break while still providing a cardiovascular challenge.
4. Using Poor Form
Using improper form is a common issue for all ages, but the consequences become more pronounced as we age. Poor form not only reduces the effectiveness of your exercises but also significantly increases the risk of injury. This is particularly true for exercises involving weights, where joint health and mobility come into play.
How to Fix It: Prioritise form over the amount of weight lifted or the number of reps performed. If you’re unsure whether your form is correct, consider working with a personal trainer, I myself have short sessions to concentrate on just the form, even just for a few sessions, to refine your technique. Trainers can provide real-time feedback and ensure that you’re moving safely and effectively.
Another tip is to film yourself performing exercises to check your form, especially on complex movements like squats or deadlifts. This allows you to see where improvements can be made. Remember, using lighter weights with good form is far more beneficial—and safer—than lifting heavy with poor form.
5. Neglecting Mobility and Flexibility
As you age, maintaining mobility and flexibility becomes increasingly important to prevent injury and keep your body functioning optimally. Unfortunately, many people over 40 focus solely on strength and cardio, neglecting flexibility work. This can lead to stiffness, limited range of motion, and a higher risk of injury during workouts or even daily activities.
How to Fix It: Incorporate mobility and flexibility exercises into your routine on a regular basis. Simple practices like daily stretching, foam rolling, or yoga can work wonders for your body’s overall mobility and prevent stiffness from setting in. Focus on areas that tend to tighten with age, such as the hips, hamstrings, and shoulders.
One highly effective approach is to add a few minutes of mobility work at the end of each workout, or even dedicate an entire session to flexibility. Not only will this help reduce the risk of injury, but it can also improve your performance in other areas of fitness, making your workouts more effective overall.
Conclusion: Train Smarter, Not Harder
The goal of fitness after 40 is not just about looking good—though that’s always a nice bonus—but about building a body that feels strong, capable, and injury-resistant as you age. By avoiding these common mistakes, you’ll be able to train smarter, not harder, and get better results from your workouts.
Whether you’ve been exercising for years or are just getting started, making these small adjustments can have a big impact on your fitness and overall well-being. It’s never too late to improve your approach to health and fitness.
Want to avoid these mistakes and train smarter, not harder?
Get in touch for a free consultation! Together, we can design a personalised fitness plan that fits your unique needs and goals—whether it’s to build strength, increase flexibility, or simply feel better day to day. Let’s work together to make your 40s your strongest years yet!
