Gym After 40 in 2023 – A Must-Read Before You Start!


If you’ve ever considered starting a workout routine by joining the gym after 40, but feel like it’s too late, think again!

Contrary to popular belief, it’s never too late to get in shape.

Introducing exercising when we age will only bring significant health benefits to our lives. People who start working out after 40 improve their overall health. They feel better, and they look better.

So don’t wait any longer – here are five tips for starting a gym routine after 40.

1. Talk to your doctor first

Before you join the gym after 40, it’s always a good idea to check with your doctor first. This is especially important if you have any underlying health conditions or haven’t been active. Your doctor can help create a safe and effective workout plan tailored to your needs.

2. Start slow and build up gradually

If you’re used to an inactive lifestyle, don’t try to do too much too soon. Start slowly and gradually increase your workouts’ intensity and duration as you get more comfortable.

A good rule of thumb is to start with 20-30 minutes of moderate activity (like walking or light biking) per day, and then add 5-10 minutes each week until you’re up to a complete workout.

3. Find an activity you enjoy

Finding a physical activity you enjoy and will stick with long-term is the key to any successful workout routine. Try different activities until you find one that feels good, and then make it a habit.

4. Set realistic goals

When joining the gym after 40, it’s essential to set realistic goals that you can achieve. Trying to do too much too soon is a recipe for disaster and will only lead to frustration and burnout. Start with small, achievable goals, and then build on them as you get stronger and more comfortable.

5. Stay motivated

Staying motivated is one of the biggest challenges of starting an exercise routine and being consistent. There will be days (or even weeks) when you don’t feel like working out, but it’s important to push through those times and stay on track.

Find a workout buddy, set some goals, and reward yourself for your achievements to help keep yourself motivated.

Managing to stay motivated after you join the gym will be one of the most significant assets in your fitness journey.

gym after 40
feeling strong after 40

What are the best Gym Exercises to do After 40?

Joining the gym after age 40 can be daunting, but it’s essential to sign up for a membership and get started. The most important thing is to find an activity you enjoy.

Once you get into a routine, you can add more exercises to create a well-rounded workout. Some great options for gym exercises after 40 include strength training, cardio, and flexibility training.

1. Strength Training

One of the best ways to stay fit and healthy after age 40 is to strength train regularly. Strength training not only helps to improve bone density and muscle mass, but it can also help reduce the risk of injuries in later life.

Aim to do at least 2-3 strength training sessions per week and focus on compound exercises that work for multiple muscle groups at once.

Strength training should always be a part of your fitness plan.

2. Cardio

Cardio exercise is essential for heart health, weight loss, and general fitness. If you’re new to exercising, start with moderate-intensity aerobic exercises like walking or light biking.

Once you get more comfortable, you can gradually increase the intensity of your workouts. Aim for at least 30 minutes of cardio exercise 3-5 times per week.

Strength training, cardio, and a healthy diet is the formula for losing excess body fat.

3. Flexibility Training

Flexibility training is often overlooked, but it’s integral to overall fitness. Stretching and flexibility exercises help improve the range of motion and prevent injuries later in life. Aim to do some form of flexibility training 2-3 times per week and hold each stretch for at least 30 seconds.

This part is remarkably overlooked when people join the gym for the first time. And I’m not only talking about guys over 40. Also, the younger generation seems to forget the importance of flexibility training and stretching.

4. Balance Training

Balance training is important for preventing falls and injuries in later life. As we age, our balance naturally declines, so keeping up with balance exercises is important. Hence, add balance training to your workout routine when you first join the gym after 40.

There are many different ways to train your balance, but a few simple exercises include single-leg stands, heel-to-toe walks, and standing on one foot. Aim to do balance exercises 2-3 times per week.

5. Functional Training

Functional training exercises often mimic real-world movements, making them more practical than traditional weightlifting exercises. Often these are bodyweight exercises.

When you join the gym at a later age, functional training can be very good for avoiding injuries, which brings us to our next topic.

Tips to Avoid Injuries in the Gym After 40

1. Use proper form: One of the best ways to avoid injuries is to use proper form when exercising. This means using the correct technique and not pushing yourself too hard. If you’re unsure about how to perform an exercise, ask a certified personal trainer or your doctor for guidance.

Being guided by a PT will get you started on the right foot. Especially when you are joining the gym for the first time, this is essential. You will benefit from this for the rest of your life.

I used a PT for my first three months of training and am happy I did.

Knee-injury-joining-the -gym-after-40

2. Warm-up and cool down: Warming up before you exercise and cooling down afterwards helps to prevent injuries by gradually increasing your heart rate and preparing your muscles for activity. Start with 5-10 minutes of light cardio and do dynamic stretching before your workout. After your workout, cool down with some light cardio and static stretches.

3. Listen to your body: It’s important to listen to your body and take rest days when needed. If you’re sore or tired, recover for a day or two. Pushing yourself too hard can lead to injuries, so taking it easy at the beginning of your fitness journey is better. Leave the intense workouts for later when you improve your fitness level.

4. Use proper equipment: Using the proper equipment is important for avoiding injuries. Make sure you have the right shoes for your chosen activity and that any other equipment, such as weights or resistance bands, is in good condition.

5. See a doctor before starting a new workout routine: If you have any health conditions or concerns, it’s always best to see a doctor before starting a new workout routine. They can help you create a safe and effective workout plan that considers your individual needs.

Joining The Gym After 40 – The Bottom Line

With the right exercises and precautions, you can enjoy a healthy and fit lifestyle well into your 40s, 50s, and beyond. If you’re joining the gym for the first time, check with a doctor before beginning any new workout routine, especially if you have any health concerns.

Get moving! And always listen to your body – if something hurts, stop doing it! Following these simple tips for working out after 40, you can stay safe and injury-free while reaching your fitness goals. What are you waiting for?

Are you also thinking of joining the gym after the age of 40?

Please let me know in the comment section below.

Stay Healthy and Strong!

Meet Ezra, a former model and actor turned founder of GymTrends365. His no-BS approach to fitness helps men over 40 achieve their best shape. Ezra believes in empowering individuals to take control of their health and fitness through practical, sustainable methods. At GymTrends365, he's committed to providing the resources and support necessary to help everyone achieve their fitness goals.