The 5 Biggest Exercise Mistakes People Over 40 Make (And how to fix them)
Hitting a birthday with a zero in it can seem a bit daunting and a wake-up call that you really need to do something about your fitness, otherwise it’s all going to get harder and more of a struggle.
Perhaps you aren’t fitting into the clothes you use to love to wear quite as comfortably? May be energy levels aren’t firing on all cylinders or the libido might not be frisky as once it was and you just don’t feel like your old -or rather young – self?
You don’t have to accept these as inevitable facts of ageing!
Age is just a number, it’s staying fit and strong that really counts.
It is certainly is not all over after 40 and it is not all downhill either! You can nail the second half of life and continue to do the things love and need to do with vitality and vigour.
Unfortunately, many people go about doing it the wrong way, getting hurt, injured and just not seeing the results they want. As a personal trainer in Rushcutters Bay with over 25 years of experience working with professional clients in Sydney’s Eastern Suburbs, I have seen all the mistakes people make. The good news, with a sensible approach, you can build strength, energy and resilience and the body of your dreams – well, a cracking body for your age!
Here are the five biggest exercise mistakes people over 40 make — and how you can avoid them.
Only doing cardio
Walking, jogging, or cycling are all great but it’s not enough to do cardio only, you need to be lifting weights. After the mid-thirties, muscle mass naturally declines in a process called sarcopenia, which slows the metabolism and reduces strength. By the time you hit your eighties, you could have lost up to 50% of your muscle mass leaving you frail, less capable, more prone to injuries and falls – which at that age is quite frankly, a death sentence (I am sorry to be negative but is true: a fall after 60 increase fatality rate by 25% and the older the age the higher the rate!)
After 40, weights is no longer about looking good – although it still helps – the focus is about staying strong, capable and energised. It’s no longer about buff biceps and buttocks, it’s about a better quality of life and an investment in your physical – and mental future.
Did you know studies conducted at Sydney University have shown lifting weights actually helps stop the degeneration of key areas of the brain associated with Alzheimer’s so lifting weights helps to keep your cognitive function and mind strong, not to mention it builds personal confidence.
The Smart Approach: Add weight training to your walks – or cardio – for one to two sessions per week. (And sure, if you need help, that’s where I come in!)
Training like you did 20 years ago.
Returning to workouts you use to do years ago is another classic mistake, I see all the time. The “go hard or go home” mentality may have worked when you were in your 20’s, but in your 40’s it can lead to sore muscles, injuries, and giving up! You aren’t a spring chicken anymore and you can’t dive back into what you use to do, it’s a recipe for injuries! You need to be more progressive and sensible and get back into gently with moderate workouts. You don’t need to smash it anymore, you need to train smart now!
The Smart Approach: Start simple and basic, don’t let the ego dictate your workouts! Start with walking, gentle exercise and build gradually. Get a professional to assess you and show you what you really need to be doing at your age, taking into consideration injuries and health concerns (funnily enough, I can help with this!)
Ignoring Recovery and Sleep
When we were young (I am old too!) we could work all day, party into the night, get up early, go to the gym and do it all again but life slowly changes. We don’t bounce as high as we use to. Not to mention, life is busier, more complicated and more stressful: High demands from busy careers, long work hours, kids, golf, sailing, social life it all adds up to a busy but draining life.
The simple fact is we need to focus more on rest, recovery, plenty of sleep and being kind to self. Go with the flow a bit more, adjust workouts to how you feel: You don’t have to smash it all the time, like in your twenties.
The Smart Approach Prioritise 7–9 hours of quality sleep and schedule active recovery days or lighter days where instead of a gym workout, you go for a walk. If you don’t feel like a big workout, don’t ditch the workout just do it a bit lighter: something is always better than nothing! Add in rejuvenating exercise like yoga or tai chi and focus on other forms of recovery like salt or ice baths and of course, plenty of water and good, healthy food.
Neglecting Mobility and Flexibility
Years of desk workouts – sitting at the desk for hours on end, not moving commuting, and hunching over screens and phones all take a toll on posture and muscle stiffness and flexibility: Stiff hips, tight shoulders, and reduced flexibility make exercise more uncomfortable, harder and increase injury risk. So, another big mistake, is not warming up enough before working out and not doing enough, if any stretching. Now, both, are more important than ever to incorporate into your workouts.
The smart approach: Start all exercise, or anything physical, like a round of golf, with some mobility movements: simply role the shoulders, swing the arms, twist your torso and flick your heal to your butt. As you get older, this is even a great way to start the day, after getting up and feeling a bit stiff. Also ensure you don’t skip the stretching. Ensure you stretch after anything physical, again, after skiing or golf and working out – it will help with recovery and it’s in investment in flexibility which declines with age.
Forgetting about balance
A bit like muscle mass and strength, balance naturally declines with age. Poor balance raises the risk of falls and makes you less confident in daily activities. Yet balance is one of the most neglected areas of fitness. A bit like needing to lift weights to stay strong, it’s an important time in life to start including and focussing on balance improving exercises like lunges, single activities and stability work with special tools like the fitball or bosu. And working on machines – in gyms – is only going to dumb coordination and balance, as it is not challenged with that kind of exercise. You need to be lifting free weights, in space, not on guide rods. Even things like trail walking and bush hikes are good, as they stretch your mind and body to coordinate over uneven terrain.
The smart approach: Add balance and coordination exercises into your exercise routine or even brush your teeth one leg every morning! Lift free weights over using gym weight machines.
Why This Matters for Professionals Over 40?
If you’re a busy professional working long hours, juggling a lot of responsibilities — it’s easy to put your health last. The result? Low energy, creeping weight gain, stiff joints, and a body that doesn’t feel as capable as it once did.
The truth is, you don’t need endless hours in the gym. With the right approach — combining strength training, mobility, balance, and recovery — you can feel fitter, stronger, and more confident in a matter of weeks.
Training outdoors with a personal trainer in Rushcutters Bay is the perfect antidote to sitting indoors all day. Fresh air, open space, and natural light boost your mood while your body gets stronger. Many of my clients say their outdoor sessions are the highlight of their week — a chance to reset, recharge, and invest in themselves.
Listen to what CEO Matt had to say:
“I was feeling out of shape and out of a healthy routine having relocated to Sydney and juggling career and a young family. A significant birthday made me realise I needed to get on top of things. I wanted to get back into a routine, build my strength and fitness and feel healthier. Timo spent time understanding me and what I wanted to achieve and why. He took into consideration a few old injuries and I had no trouble with them because of his careful approach. After his 6 weeks program the results have been significant, far surpassing my
expectations. I feel much healthier, much stronger and fitter and I now have the vitality I wanted for both my work and kids.”
The Bottom Line
Exercise in your 40s isn’t about turning back the clock. It’s about future proofing your life so you can keep up with your kids or grandkids, with your busy career and continue to the sports you love and simply not feel as exhausted. Trust me, I’m in my 50’s and people are always shocked when they find out my age: You can defy ageing too by staying fit and strong, I’m living proof of that and so are my clients!
Avoid these five mistakes, and you’ll set yourself up to “Age Strengthfully” with more resilience, confidence, and vitality.
If you live or work near Rushcutters Bay, NSW 2011, and want expert guidance from a personal trainer who specialises in helping professionals over 40, my outdoor personal training sessions are designed just for you.
👉 Ready to take the first step?
Book a complimentary assessment session in Rushcutters Bay Park today and we will see how well you move and you can discover how good your 40s (and beyond) can really feel.
Give me a call on text me on 0413 007 051 Today so you can Future Proof Tomorrow!