How You Should Change Your Workout as You Age!


We all work out to keep our bodies healthy and fit. The pros of exercise on health are exceptional. It can protect you from several heart diseases, diabetes, etc. But only the right kind of exercise will provide such benefits and it is important to know that the workout and it’s way changes as we grow older. We cannot do the same exercises at 40 that we were able to do in our 20s or 30s, due to the shifting metabolism that decreases 2-3 percent with age. Our energy and the strength of our muscles change. We feel pain in areas where we never thought that we would, but with the right kind of work out you can still be in shape, even in your 70s. You are never too old to workout. The trick is to exercise smarter not harder.

In 20’s

When you are in your 20s, your body is highly functional and strong. You can run marathons, try different fun workouts, do crazy aerobics and workout for longer periods. You will increase your endurance and will quickly burn fat. Strength training is very important in this age.

In 30’s

You start a job and build a family at this age. So the time for workout decreases. You also start losing muscle mass. You will try to do more effective workouts in lesser time and interval training will keep you fit. Your weight training will change too and you would have to build your muscle back up, but with consistency, you will look as toned and fit as before. 

In 40’s

In this age, your body will slow down, and you will start gaining fat around your midsection which can lead to heart diseases. Weight lifting in this age is crucial, especially for women. Start with lifting lighter weights and then move to heavier ones. Do cardio 3-4 times a week because not only it will help you lose the extra weight but will also improve your mood and sleep. 

Above 40’s

In your 50s, 60s and so on, your muscle tone decreases rapidly. So you cannot do workouts as you like. You should first consult your doctor/physician. Common exercises for seniors include cycling, walking, swimming, etc.

Stretching and Flexibility

As we age, the muscles of our body get tighter which can increase the risk of injuries. That is why stretching and building flexibility in your body is important, if you want to stay active. Dynamic stretches and warm-ups include slow controlled movements which helps in enhancing flexibility. 

Avoid weight machines

As you go in your 40s and 50s and above, you should avoid weight machines because it can cause damage to your muscles. Instead of using them, do squats or lunges which will help you train your muscles more effectively.

Resistance Training

We start losing 2-3 percent of our muscle mass with every decade, it is essential to do resistance training because the mass is replaced by fat. So it will help in burning it and strengthening the muscles. 


We lose our balance as we age. Yoga helps maintain or regain balance and improves joint mobility.

If you want to stay fit even when you grow older, then you should follow the above-mentioned suggestions.