The Truth About Fitness Over 40

If you’re over 40 and trying to get in shape, chances are you’ve been misled. Not by bad people—but by outdated science, flashy fitness trends, and unrealistic expectations.

As a healthspan coach with nearly three decades of experience helping busy professionals get strong and stay pain-free, I’m here to tell you: most of what you think you “should” be doing to stay fit after 40 is flat-out wrong.

Let’s break it down. (Listen to the full explanation here)

❌ Lie #1: You just need more discipline.

You don’t need more discipline—you need better systems.

You don’t hype yourself up to brush your teeth every night, right? That’s because it’s built into your day. You need the same kind of system for your workouts and healthy habits.

Discipline is a finite resource. Systems are sustainable. Start there.

Try this: Take 15 minutes and write down your ideal day. Block time for family, work, and most importantly—your health. If it’s not in your calendar, it doesn’t exist.

❌ Lie #2: You have to go all in.

That “go hard or go home” mentality? It’s hurting you, not helping.

You don’t need six days a week of grueling workouts. You need consistency over intensity.

3 structured strength workouts a week > 6 random, exhausting ones.

The key is your minimum effective dose—enough to stimulate change, not enough to crush your spirit or joints.

❌ Lie #3: Cardio is king and weight training is dangerous.

Nope. Cardio won’t keep you lean. And strength training won’t hurt you—not doing it will.

After 40, your muscle mass is declining every year. Resistance training is the only proven intervention to reverse this.

One recent study even showed strength training can lower your risk of death from all causes, including cancer and heart disease.

And guess what? You don’t need a gym membership or an hour a day. My free 3-week Healthspan Kickstarter uses bodyweight and bands—just 2-3 sessions a week.

Bottom Line:

If you want to be fit in your 40s, 50s, and beyond—it’s not about motivation, willpower, or extremes.

It’s about:

• Small, repeatable wins

• A system built into your life

• Strength training twice a week (minimum)

Because you’re not doing this just to look good. You’re doing this to live longer, move better, and show up for the people who matter most.

Let’s crush the second half of life—smarter, not harder.