How I Train Smarter (Not Harder) in My 40s
Stuck in the Past?
One of my favorite movies is Napoleon Dynamite.
(Fun fact: It was filmed in my home state of Idaho!)In the movie, the character named Uncle Rico is stuck in the past.
He was a high school football star who never moved on.
He even tried to keep training like he did back then.It’s funny, but also more common than you’d think.
Many women in their 40s, 50s, and 60s try to “get back” to the routines they had in their 20s or 30s—or they’re still doing them!
But those routines often don’t match their stage of life.
Now that I’m in my 40s, I can clearly see how my routines have changed over the years.
Some changes were planned, and some happened naturally.
But all of those changes help me care for my body in the current season of life.
I get asked a LOT about what my current routine looks like, so I thought it would be helpful to share how it’s shifted in my 40s.
Why This Matters
Doing routines that no longer fit your body’s needs can lead to injuries, stalled progress, and frustration, which make it harder to stay active. And staying active is one of the best ways to feel strong and healthy for many years to come.
FITNESS SIMPLIFIED
I don’t run anymore.In my 20s and 30s, running was everything.I was doing long runs, intervals, even marathons.
The time demands, chronic injuries (hello, plantar fasciitis and back pain), and lack of muscle-building benefits made me rethink everything.
Fitness Tip I Embraced in my Forties
Focus on strength and mobility
Now, strength training is the center of my workout routine.I used to lift weights just twice a week to support my running.T
hese days, it’s my main focus.My joints feel better, I’ve built more muscle, my metabolism is stronger, and I’m leaner than before.
Now, I also do mobility work every day and yoga twice a week.
I used to skip stretching, but not anymore.It helps me recover, move better, and feel strong for the long haul.
Instead of pushing through long, high-intensity workouts, I keep it simple: 30 minutes of strength training and a 30-minute walk later in the day.
It’s easier on my body, lowers stress, and keeps me from sitting too much.
This shift didn’t happen overnight, but I’ve never felt better.
For full body mobility, my day is not complete without doing a stretch sequence, usually in the morning and again at night.
I personally do the stretch below every👏 single 👏 day 👏
It has single-handedly increased my own flexibility like crazy!
World’s Greatest Stretch! The 4-Step Lunge to Release tight Hip Flexors, Hamstrings, Thoracic Spine
- Deep lunge with elbow to ankle (or as close as you can get it)
- Rotate & reach up to the sky
- Plant your hands and straighten out the front leg
- Sit up tall for the hip flexor stretch at the end. Do 3-4 reps per side.
Extra tip: If your flexibility is still a “work in progress” and you can’t do this sequence, yet - that’s ok! Do what you can, it all counts. You can even use props to help you get into productive positions without struggling, like I demonstrate in this video.
Did You Know...
- As you get older, your body is STILL very capable of being incredibly strong and fit! You just might need a little more time to recover and to see results.
- Balancing out higher intensity workout sessions with light, active recovery days is extremely important in your 40’s and beyond. It helps avoid overtraining, injuries and nervous system fatigue.
- Don’t push through the pain, but don’t stop moving either. Gentle movement in pain-free ranges of motion helps keep your hips and legs from getting stiff and losing mobility.
NUTRITION SIMPLIFIED
In my 20s, I spent a lot of time in an unhealthy cycle of dieting and trying to eat “perfectly”.
It wore me out.I obsessed over splurges and limiting certain foods.
Then I would have “binge days” that made me feel ill, which triggered another “dialing it in” season.
But I’ve learned how to get out of this cycle.
It involves a couple of simple, but important things.
Nutrition Tip I Embraced in my Forties
The 80/20 Rule for Balance
Now, I don’t aim for “perfect” days.
I aim for balance.I’ve learned the skill of noticing how different foods make me feel.
And to stop eating when I’m feeling full.Sometimes I’ll take my kids to get ice cream and don’t get myself anything because I don’t want any.
Other times, I’ll eat a hot dog and chips for dinner, and that’s okay.
Following the 80/20 rule helps me achieve a healthy balance.
This means that 80% of my meals are high in the PRO’s: PROtein (to promote muscle building!) and PROduce (for vitamins, minerals & satiating fiber).For the other 20% of my meals, I enjoy whatever I want!
The 80/20 approach acts as a "pressure release valve," giving me planned opportunities to enjoy "fun foods/beverages".And eliminates the desire to eat “perfectly” all the time.
Here's a quick, delicious, and pro-filled dinner that's one of my favorites right now…
Shrimp & Quinoa with Avocado Mango Salsa
More seasonal eating ideas:
- Breakfast scramble with 3 eggs, zucchini, red onions and mushrooms
- Half a bag of sweet kale salad kit with chicken
- 2 hard boiled eggs with carrots, peppers & cucumbers dipped in hummus
MINDSET SIMPLIFIED
When I was younger, I felt like I was always competing with my body—trying to make it stronger, faster, leaner.
But now, I’m content.I think more about the future than just how I feel today.
The choices I make now are like deposits into my 85-year-old self.I want to stay strong, agile, and independent for as long as I can.
And the fitness and nutrition choices I make today will help make that possible.
The bonus is that those choices also help me feel great now!
Mindset Tip I Embraced In My Forties
Today’s habits determine future capabilities
THE TAKEAWAY
In my 40s, I’ve learned to listen to my body more and focus on what helps me feel strong, mobile, and balanced. It’s no longer about chasing (unattainable) perfection, it’s about making choices that support how I want to feel now and in my 70s, 80s, and 90s. My hope in sharing how my routines have changed is to encourage you to embrace your body in whatever season you’re in. And to keep showing up for yourself with habits that help you feel your best for years to come.
- Focus on strength and mobility
- The 80/20 Rule for Balance
- Today’s habits determine future capabilities
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 436. Beyond the Treadmill: Rethinking Cardio for a Strong & Healthy Heart
Ep 359 How I Eat Over 100g of Protein in a Day
Ep 334 How I Walked 66 Miles Without Foot Pain
SPECIAL RESOURCE
When I do “cardio” now, it looks like this! A hybrid between cardio and strength training - I’m always looking for ways to build and maintain my muscle, even while training my heart and lungs!
15 MIN Cardio Workout For Beginners
Until next week... Be strong
