After age 40, it is essential to adjust your training routine (by judiciously combining strengthening, cardio, and mobility) in order to preserve your vitality and physical condition over the long term.

noli's read

The idea of adjusting one's sports routine approaching forty is scientifically very relevant for supporting our body's physiological changes. A large-scale observational study conducted by Harvard University (Zhang et al., 2026) confirms that practicing between 90 and 120 minutes of muscle strengthening per week is the ideal threshold to optimize longevity. These benefits are even more pronounced when strength training is combined with regular endurance activity. Furthermore, a recent meta-analysis from the University of Birmingham (Sardeli et al., 2026) shows that three weekly exercise sessions are sufficient to regulate the metabolic profile and slow cellular aging. While it is sometimes claimed that the body at 40 is as high-performing as at 20 — an idea supported by the benchmark study on energy expenditure by Pontzer et al. (2021) — it is an exaggeration to neglect recovery. The natural decrease in tissue flexibility at this age makes an emphasis on technique and mobility essential for training sustainably.

the sources

1. 1Coleman CJ, McDonough DJ, Pope ZC, Pope CA 2022
2. 2López-Bueno R, Ahmadi M, Stamatakis E, Yang L, del Pozo Cruz B 2023