Training After 40: The Smart Athlete's Playbook

At 40+, recovery, mobility and longevity matter more than chasing PRs. Here's how to train smart.

1. 1. Warm up properly — every session

   10 minutes of mobility and activation prevents the injuries that derail your decade.

2. 2. Lift heavy, but smart

   Stay in the 6–10 rep range, leave 1–2 reps in the tank. Forget grinding singles.

3. 3. Prioritise recovery days

   Two full rest days a week. Your nervous system needs them more than your muscles do.

4. 4. Add zone-2 cardio

   30–45 minutes, 2–3 times a week. It's the secret to staying lean and protecting your heart.

5. 5. Test, don't guess

   Basic bloodwork once a year. Your hormones, vitamins and markers tell the truth your scale can't.

Your forties can be your strongest decade if you stop training like you're 22 and start training like you're playing the long game.