In your 40s & ready to reset your fitness routine? We’ll be exploring some practical ways to build your strength, support your joints & stay active
On this page:
- Age-related weight gain
- Perimenopause in your 40s
- Exercising for posture
- Guarding against future age-related concerns
- How to get into shape in your 40s
- How much exercise should you do in your 40s?
- What are the best exercises to do in your 40s?
- Exercises to help support your joints & bones
- Different routines for men & women
- Testing your fitness
- The best exercise equipment for exercising in your 40s
- Frequently asked questions
This article/page uses the terms ‘male/man/men’ and/or ‘female/woman/women’. Please note, this is in reference to the sex assigned at birth. We know and understand that trans and non-binary people will equally need support.
Your 40s have the potential to be your fittest period yet. It’s an opportunity to revisit your regime, wave goodbye to past exercise mistakes and to shift your priorities towards long-term protection of your body.
“Predominantly, clients in their 40s have similar goals as to when they were in their 20s and 30s: to shed fat and gain muscle,” says personal trainer (PT), Julia Buckley. However, those in their 40s might find that what helped in previous decades isn’t as effective now.
So, what does the best exercise regime look like in your 40s – and what do you need to be aware of before you get started or make any changes?
Age-related weight gain
Losing weight is a common goal Julia notices among her clients in her 40s. This is often as a result of unnoticed lifestyle shifts. “When we take an honest look, we’ll find [the client’s] eating habits are different or additional demands mean they’re not as active,” she says.
However, it can also be down to natural changes in the body, like age-related muscle reduction, which can begin as early as your 30s and can lead to weight gain. “The more muscle we have, the more energy we burn,” says Julia.
“If we haven't taken care to counteract muscle loss with strength training, it could be that the reduced amount of muscle on the body is contributing to increased body fat and making our old cardio workouts less effective.”
Perimenopause in your 40s
Reduced muscle mass, together with lower bone density, can happen during perimenopause which Julia names "the biggest change women experience in their 40s."
Exercise can work wonders in this respect, together with aiding other signs and symptoms, such as poor sleep and low mood.
Exercising for posture
Guarding against future age-related concerns
You may also be exercising preventatively, especially if you’re concerned about guarding against heart disease. Including cardiovascular activity in your workout plan can help to support your heart health.
Exercising may also help reduce the ageing process. “If we exercise well and consistently, our actual cells age less, meaning in effect, we are younger than if we weren’t exercising," says Julia.
How to get into shape in your 40s
While your motivation might be different in your 40s, Julia stresses that your age doesn’t need to dictate your fitness regime, “chronological age is not a very important factor at all” – but rather your individual ability.
So, let go of the feeling you have to adjust radically simply because of issues like perimenopause, which “don’t actually change much about what an ideal fitness plan looks like.”
What is worth embracing is the most vital asset we have in our 40s – our mindset. Julia notices greater motivation and self-awareness among her clients beyond this age, with an emphasis on finding a ‘sustainable, realistic’ approach.
How much exercise should you do in your 40s?
The NHS recommends we aim to do at least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous activities a week, spread evenly over four to five days. It’s also recommended to incorporate strength activities that work all the major muscle groups at least two days a week.
A good regime for beginners might look like “three to four workouts per week of about 30 minutes each,” Julia recommends. While Julia emphasises paying attention to your individual needs, an ideal regime “should be a mix of muscle building, cardiovascular exercise and mobility”. She also adds “don’t just pick your favourite one, we need them all.”
But if you’ve not exercised for some time or have an underlying health condition, make sure to visit your GP before you start any new exercise regime so they can confirm what types of exercise are suitable for you.
What are the best exercises to do in your 40s?
Muscle building
To help maintain muscle mass, Julia recommends full body movements performed unilaterally (like with a single arm or leg at a time). Examples include press-ups, lunges, squats, pull-ups and step-ups, with body weight or the help of free weights or bands.
Cardio
The scope is broad. Julia recommends “anything you enjoy and can safely do.” If there’s no specific medical reason, nothing should be out of bounds in your 40s.
She suggests starting with low impact workouts then building up to higher impact exercise, like running or high intensity interval training (HIIT), if you can. “If done properly, it will help strengthen and protect your joints,” she says.
Your cardio workouts could take place outdoors, which “has the added benefits of getting out in the fresh air and exposure to natural light”, says Julia.
Examples include:
- Walking
- Cycling
- Outdoor classes
- Open water swimming
- Stand-up paddleboarding
- Kayaking
- Climbing
- Bouldering
- HIIT in the park
If it’s your thing, you could even try team sports like a weekly netball team.
Indoor workouts might take place at a gym, on a running machine or rower, or even on a home spinning machine. But they can also be as simple and affordable as a cardio routine in your living room.
Julia offers a range of different workout plan videos on her website – think step-ups, burpees, high knees, mountain climbers, kicks and other combat-style moves like air squats, lunges and side shuttles.
Mobility
We already know (hopefully) the value of stretching before and after a workout. But integrating mobility-supporting moves is just as important.
Mobility might look like a yoga regime, but if that’s not your thing, you can try integrating it into your cardio or strength-training workout plan to help your range of movement.
Examples include good mornings (where you bend from the waist with a flat back while standing up) switching from a plank on all fours to downward dog, and military march, where you march in place with arms and legs kept completely straight.
Exercises to help support your joints & bones
Looking after your joints and bones in your 40s is key to staying active, mobile and strong for the years ahead. As we age, it’s natural for bone density to decrease and for joint stiffness to creep in – but the right kind of movement can make a big difference.
Weight-bearing exercises like walking, squats and resistance training are some ways to help support your bone health. This type of movement puts healthy stress on your bones, helping them stay dense and resilient – which is especially important for reducing the risk of conditions like osteoporosis.
At the same time, building strength in the muscles around your joints offers support and can help with stability and everyday movement. Exercises for joint health, like lunges, step-ups, or light strength training with resistance bands, are great for helping to maintain flexibility and reduce discomfort.
If you prefer something lower impact, swimming, cycling and yoga are gentle options that still count as joint-friendly workouts. But the key is to be consistent. Regular movement, even in short sessions, can support mobility, posture and balance over time.
And if you’re managing arthritis or osteoporosis, make sure to speak to your GP or physiotherapist before starting a new exercise plan. They can help tailor a bone and joint workout plan that’s suitable for you.
Do men & women need different workout routines?
When it comes to staying fit in your 40s, one question often comes up: should men and women follow different workout routines? The short answer? Not really.
While there may be some differences in body composition, hormone levels and fitness goals, the fundamentals of a good workout routine for men and women are the same. Both benefit from a balanced mix of cardio, strength training and mobility exercises – and both need to prioritise consistency over perfection.
Rather than focusing on gender, it’s more useful to think about your personal fitness level, health conditions, lifestyle and what kind of movement you enjoy. Whether it’s a brisk walk, lifting weights, swimming or dancing in the living room, staying active is what really counts.
According to the NHS physical activity guidelines, all adults should aim for at least 150 minutes of moderate activity each week, plus strength-building activities on two or more days. That applies equally to everyone, no matter your gender.
So instead of wondering what you should be doing, focus on finding what feels good for your body. The best fitness plan is the one you’ll stick to and that keeps you feeling strong, supported and energised.
How can I test my fitness?
If you’re curious about where your fitness currently stands, a simple fitness test at home can give you an idea of your strength, flexibility, endurance and balance.
Here are a few ways to help measure your fitness level at home:
Cardiovascular fitness
Try the three minute step test. Step up and down on a low platform for three minutes, then measure your heart rate. The quicker it returns to normal, the fitter your heart likely is.
Muscle strength
You can count how many press-ups or squats you can do in one go. This can give an indication of muscular endurance and strength, which is especially important in your 40s and beyond.
Flexibility
Sit on the floor and try a sit-and-reach test to see how far you can stretch. This can highlight tight muscles that may need more mobility work.
Core strength
The plank test is a great way to measure how strong your core is. Time how long you can hold a straight, steady plank on your elbows or hands.
Balance
Try standing on one leg with your eyes closed. It’s harder than it sounds and a useful check on your stability – which helps reduce the risk of falls as you age.
These at-home fitness tests are a low-pressure way to get to know your body better and track your progress over time. If anything feels uncomfortable or painful, stop and speak to your GP before continuing.
Remember, it's not about being perfect, it's about noticing where you are now and building from there.
The best exercise equipment for exercising in your 40s
If you’re new to strength training, investing in a set of free weights is a great place to start. For beginners, this might look like a set of three – light, medium and heavy – starting with a 1.5kg, 3kg and 5kg, to help give you flexibility as your strength builds.
Another budget and portable option is a resistance band. They’re compact and easy to use at home or on the go. Bands are ideal for toning, stretching and supporting your range of motion.
Finally, don’t overlook the power of a good yoga mat. Whether you’re doing at-home HIIT, Pilates or post-workout stretches, using a yoga mat can add grip, be more comfortable and create a simple ritual to switch your brain into workout routine mode.
Ready to upgrade your home setup? You can explore our full range of exercise equipment for home workouts – including weights, mats, bands and more, to help you stay active in your 40s and beyond.
Feeling inspired? Try Julia’s Tyger #1 - Strength Workout where she demonstrates a range of moves incorporating dumbbells and kettlebells to help with form and technique.
Frequently asked questions
What is the best exercise for perimenopause?
There is no ‘best’ exercise for during perimenopause, however, a mix of strength training, cardio and flexibility can support your health. Strength training can help to protect against bone loss and muscle decline, while cardio supports heart health and mood.
Add in stretching, yoga or Pilates to help support mobility and reduce everyday stress. The key is consistency. Regular, varied movement can help ease symptoms and support your body through hormonal changes.
How long does it take for a 40 year old to get in shape?
Most people start to notice improvements in fitness, energy and strength within four to eight weeks of regular exercise. But how long it takes to get in shape at 40 depends on your starting point, routine and goals.
Make sure to stay consistent, aim for a mix of cardio, strength and mobility workouts, and focus on progress – not perfection. Small steps can add up fast.
Is going to the gym three times a week enough?
Yes – if your workout plan is well balanced, three gym sessions a week can be enough to meet the NHS recommendation of 150 minutes of moderate activity plus two strength sessions weekly. Focus on variety and making sure to include cardio, strength and mobility. Moving regularly between sessions can also help you to stay active overall.
What is the best exercise for menopause?
There is no ‘best’ exercise for during menopause, however, a mix of weight-bearing activity, strength training and cardio can help to support your health.
Walking, dancing, resistance workouts and yoga can help support bone health, heart health and mood. Regular movement may also ease symptoms like low energy, poor sleep and joint pain, helping you feel more like you again.
