Once you hit 40, your body changes. You can’t train like when you were 25. But it doesn’t mean you’re done. Just do it smarter.
Sleep and Rest Come First
Sleep 7-8 hours every night. That’s your medicine. Every 4-5 weeks, cut training in half. Let your body fix itself. Roll with a foam roller daily, stretch. No joint pain.
Stop Jumping Around
Cut back on running and jumping. Do bike, swimming, or rowing machine. Save your knees. Squats? Do them easy, not too deep. Controlled push-ups. Same results, no damage.
Add Flexibility and Stability
Stretch 10-15 minutes before gym. Planks, bird dogs. Bands on shoulders, hip work. Fix small issues before they get big.
8-12 Reps, Good Form
No showing off with heavy weights. Do 8-12 reps right. Deadlifts, bench press, rows first. Then small stuff. Add 2-3 kg a month.
Slow Cardio
3 days a week, easy 30-40 min cardio – bike, rowing, whatever. One day fast, rest slow. Walk 10,000 steps daily. Free benefit.
Eat Right
Eat 1.5 times your weight in protein daily. Eggs, fish, chicken. Almonds, coconut oil. Carbs before and after workouts. Drink lots of water.
4-5 Days Training Per Week
Don’t go gym too much. 4-5 days enough. Rest days walk light. Listen to body. Don’t go sick.
Check Your Progress
Stop watching scale. Take photos, note strength. Blood test once a year. What you see is truth, not numbers.
Weekly Plan
Monday: Squats 3×10, bench 3×8, rows 3×10, planks. Tuesday: 40 min easy bike or rowing, 20 min yoga. Wednesday: Rest or walk. Thursday: Overhead press, pull-ups, dips. Friday: Deadlifts, lunges, carries. Saturday: Fun stuff or fast cardio. Sunday: Rest.
Do this steady. No magic, just keep at it. In months, you’ll see difference. Strong body, no pain, happy life.
