Staying fit can become more challenging as you enter your 40s, when natural biological changes begin to affect muscle mass, metabolism and more.
A massive Swedish study that tracked participants for nearly 50 years found that fitness, strength and muscle endurance begin declining around age 35. But the study also found that adults who became active later in life improved their physical performance by 10%.
Michael Ormsbee, director of the Florida State University Institute of Sports Sciences and Medicine (ISSM), is one of the nation's top nutrition experts. He has appeared in numerous interviews sharing his expertise on topics that range from nighttime pre-sleep feeding strategies, the importance of protein, maximizing human performance, metabolic health and more.
Ormsbee says people don't need to abandon workout routines that served them well in their 20s and 30s. They simply need to adjust them as they age.
"I don't think you need a completely different playbook. You just need to be a little smarter about how you apply it," Ormsbee said. "One of the biggest mistakes people make is thinking they must train harder as they get older. In my experience, most people in their 40s are not overtrained. They're under-recovered."
The key, Ormsbee said, isn't doing more. It's recovering better and being more intentional about the habits that support long-term strength and health.
"Recovery starts to matter more," Ormsbee emphasized. "Your body can absolutely adapt and get stronger, but you must give it the resources to do that. The fundamentals really don't change. Strength training is still one of the best things you can do. Aerobic fitness is still incredibly important. Protein still matters. Sleep is still king."
