Turning 40 doesn’t mean slowing down, it means training smarter. Experts reveal gender-specific fitness rules to boost strength, prevent injuries, and stay healthy in your 40s and beyond.
By the time you hit your 40s, your body starts changing in different ways. Your metabolism slows down, recovery takes longer, and building muscle isn’t as easy as it used to be. But that doesn’t mean it’s time to slow down, it means it’s time to get smarter about your workouts. Doctors and fitness experts agree that the key to staying fit in your 40s is to personalise your workouts as per your changing body. And yes, there are some specific considerations based on gender too.
Fitness rules for everyone in their 40s
Whether you’re male or female, there are some universal rules that apply to exercising in your 40s:
1. Hydration comes first
After 40, the body’s thirst signals are not as sharp. Many people are mildly dehydrated without realizing it. This affects energy, joint lubrication, and even mental clarity. Aim for 2.5 to 3 litres of water a day, especially if you’re physically active.
2. Sleep is your secret weapon
Quality sleep is crucial. It helps in muscle repair, hormonal balance, and mental well-being. Try to get 7–8 hours of uninterrupted sleep every night. Use blackout curtains, avoid screens before bedtime, and create a calming pre-sleep routine.
3. Fuel your body right
Cut down on processed and sugary foods, and focus on high-fibre, nutrient-rich meals. Whole grains, fruits, vegetables, and lean proteins will help your body recover better from workouts and fight inflammation.
Workout tips for women in their 40s: Hormones, strength and smarter fitness
Women entering their 40s often begin experiencing perimenopausal symptoms, including hormonal fluctuations, weight gain, and bone density loss.
“This is when women need to take strength training seriously,” says Dr. Isha Wadhawan Attending Consultant, Obstetrics & Gynaecology, Fortis Faridabad.
“It helps prevent osteoporosis, improves balance, and supports metabolism. Even two days a week can make a huge difference,” she further added.
Workout Tips for Women:
Women should do strength training at least twice a week using resistance bands, light weights, or bodyweight exercises. Don’t ignore cardio, but balance it with low-impact options like walking, swimming, or cycling.
Stretch regularly to avoid stiffness and joint pain.
- Focus on pelvic floor exercises like Kegels, especially post-childbirth.
“Consistency and moderation are key,” adds Dr. Wadhawan. “Don’t overdo it, especially if you’re restarting your fitness journey. Start small, build gradually,” she further added.
Workout tips for men in their 40s: Muscle loss, heart health and injury prevention
“Testosterone levels start to drop gradually in men after 40, which can lead to reduced muscle mass and slower recovery. This makes strength training essential—not just for physique, but for heart health, joint support, and better posture,” says Dr. Anurag Aggarwal, Consultant, Internal Medicine, Fortis Hospital Faridabad.
Workout Tips for Men:
- Incorporate weightlifting 2–3 times a week to preserve muscle mass.
- Add functional exercises like squats, push-ups, and lunges to strengthen core muscles.
- Make time for cardio: brisk walking, jogging, or cycling for 30 minutes, 3–4 times a week.
- Warm-up and cool down to reduce the risk of injury.
- Don’t forget to stretch—especially your back, hamstrings, and shoulders.
“Men often push themselves harder, risking injury. But smart training, not heavy training, keeps you fit in your 40s,” he added.
Check with experts before you begin
Both men and women should get a basic health screening before starting any new fitness routine. “Your 40s can be the most powerful fitness decade. You’re wiser, more disciplined, and with the right strategy, you can be in your best shape yet,” says Dr. Wadhawan. A doctor can advise you on safe intensity levels, especially if you have existing conditions like high blood pressure, diabetes, or joint pain.
