Weekly exercise routine over 40 plans fail for one reason more than any other: they assume you have the time and recovery of a 25-year-old. The week below is the template we use most at our Samford gym. It fits around work and family, covers everything an adult over 40 needs, and leaves room for life.
What the week needs to cover
- Strength twice a week, to keep muscle and power.
- Aerobic work most days, mostly easy.
- Mobility and balance in small doses.
- Rest that is actually rest.
A weekly exercise routine over 40
| Day | Session | Time |
|---|---|---|
| Monday | Strength A: squat, push, pull, carry | 40 minutes |
| Tuesday | Brisk walk or easy ride | 30 to 40 minutes |
| Wednesday | Mobility and balance | 15 to 20 minutes |
| Thursday | Strength B: hinge, single leg, press, row | 40 minutes |
| Friday | Walk, swim or easy run | 30 minutes |
| Saturday | Longer outing: hike, ride, parkrun | 45 to 90 minutes |
| Sunday | Rest or a gentle walk | As you like |
That adds up to roughly 4 to 5 hours, in line with Australian activity guidelines for adults.
The two strength sessions
Strength is the piece most people skip and the one that matters most after 40. Keep each session to five or six exercises, two to three sets, finishing each set with two or three reps left in the tank. Our strength training over 40 guide and strength training for men over 50 set out the exercises and how to progress them.
Easy days stay easy
Most of your aerobic work should be at a pace where you can hold a conversation. One harder effort a week, like a parkrun or a hilly ride, is plenty for most people. Hard every day is the fastest way to stall.
Recovery is part of the plan
Every fourth week, cut the volume by about a third. Keep sleep regular and eat protein at each meal. Our guide to soreness after training explains what normal soreness looks like and when to back off.
Food, water and the extras
Training goes better with regular meals, protein spread across the day and a bottle of water at every session. Our pre workout snack guide covers what to eat before training.
Supplements come last, once the week above is in place. If you are comparing products, use the same scepticism you would for any training gadget: read the label, check the ingredients and work out the price per serve. One example is this checklist for choosing the best fulvic acid supplement, which sets out five label checks.
When life gets in the way
Busy week? Keep the two strength sessions and one walk. That minimum holds your progress while everything else is squeezed. Away on holiday? Walk daily and do one bodyweight session. The routine bends; it does not break.
Common questions
How many days a week should I exercise after 40?
Most people do well moving on five or six days, with two of those being strength sessions and at least one full rest or easy day.
Is it better to do cardio or weights after 40?
Both. Strength twice a week plus easy aerobic work most days covers what most adults need.
Can I do strength on back-to-back days?
It is better to leave a day between full-body strength sessions so your muscles recover.
What if I can only train three days a week?
Make two of them strength sessions and the third a longer walk or ride. Add short walks on the other days.
When to get it checked
If you are returning after a long break, managing a health condition or carrying an injury, see an exercise physiologist to tailor the week before you start.