Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Getting fit after 40
Getting fit after 40
By the Exercise Explorer team. Last updated 13 November 2026.
After 40, muscle mass and bone density start to decline slowly, which makes strength work more valuable, while busy life makes time scarce. The good news is that the guidelines are simple and fitness is very trainable at any age. These are the options we rate well.
Read this first. This is general information, not medical advice. If you have a health condition, have been inactive for a long time or are pregnant, check with your GP before starting.
The short answer
- Aim for 150 to 300 minutes of moderate activity a week plus strength work on two days (WHO).
- A 2022 pooled analysis linked muscle-strengthening activity to 10% to 17% lower risk of death from any cause, heart disease, cancer and diabetes, with the biggest drop at about 30 to 60 minutes a week (observational).
- Short sessions count. A 2026 analysis found very short bursts of activity improved fitness and blood glucose in sedentary people.
- Build up gradually. Recovery takes longer than it did in your twenties.
The best ways to get fit after 40
Resistance Band Training
Full-body workouts with elastic bands.
Dumbbell Home Workouts
Full-body routines with a pair of dumbbells.
Full-Body Strength (3 Days)
Three non-consecutive full-body gym sessions per week.
Minimum Effective Dose
One or two short whole-body sessions per week.
Hatha Yoga
Slow poses with breathing and stillness.
HIIT
Short maximal efforts alternated with rest.
Stationary Bike
Seated cycling at the gym or at home.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
The easiest foundation. Add pace and distance gradually.
30 min × 5/wkEffort ●○○○○Free - 2Resistance Band TrainingModerate evidence
Joint-friendly strength work at home.
30 min × 3/wkEffort ●●○○○Low cost - 3Dumbbell Home WorkoutsModerate evidence
Progress to weights as you get stronger.
40 min × 3/wkEffort ●●●○○Low cost - 4Full-Body Strength (3 Days)Moderate evidence
A simple weekly strength structure.
60 min × 3/wkEffort ●●●○○Moderate cost - 5Minimum Effective DoseModerate evidence
A small amount of strength work twice a week.
25 min × 2/wkEffort ●●●○○Low cost - 6
- 7HIITModerate evidence
Short intervals save time but are demanding. Build up first.
25 min × 3/wkEffort ●●●●●Free - 8Stationary BikeLimited evidence
Low-impact cardio that is easy on joints.
30 min × 3/wkEffort ●●○○○Low cost
What to watch out for
- Returning to your twenties’ training in the first week.
- Skipping warm-ups and rest days.
- Relying on cardio alone. Strength work becomes more important with age.
- Pushing through pain.
- All-or-nothing thinking. Short sessions count.
How to start getting fit after 40: a gentle first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 15-minute brisk walk.
- Day215 minutes of light strength work: squats to a chair, band rows and bridges.
- Day3A 20-minute walk or bike ride.
- Day4Rest or gentle stretching.
- Day5Repeat Day 2.
- Day6A longer walk, swim or class.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: what did you do, and how did it feel?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Chest pain or tightness
- Severe breathlessness, or fainting
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Dizziness or palpitations during exercise.
- Joint or back pain that is sharp or worsening.
- Unusual tiredness that does not settle.
- A health condition or medicines and you are unsure what is suitable.
What the research says
The WHO 2020 guidelines recommend 150 to 300 minutes of moderate aerobic activity a week (or 75 to 150 of vigorous) plus muscle-strengthening on at least two days.
A 2022 pooled analysis of 16 cohort studies linked muscle-strengthening activity to 10% to 17% lower risk of death from any cause, heart disease, cancer and diabetes. The biggest drop (about 10% to 20%) came at roughly 30 to 60 minutes a week. These are observational studies.
A 2026 pooled analysis of 22 studies found that exercise snacks improved fitness and blood glucose in sedentary people, although results varied and there was publication bias.
We found no trials we had read in full on exercise plans specifically for people in their forties.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
Is it too late to get fit at 40?
No. Fitness responds to training at any age. Start gently and build up.
How much exercise do I need at 40?
The WHO suggests 150 to 300 minutes of moderate activity a week plus strength work on two days. Any activity is better than none.
Why does strength matter more after 40?
Muscle and bone decline gradually with age, and strength work helps maintain them.
How do I fit exercise around work and family?
Use short sessions, active commuting and walks after meals. Ten minutes counts.
Is high-intensity training OK after 40?
It can be, once you have a base, but it is demanding. Check with your GP if you have health concerns.
How do I avoid injury?
Warm up, build up gradually, include strength work and rest days, and stop if pain is sharp.
When should I see a doctor?
Get urgent help for chest pain, severe breathlessness or fainting. See a GP for dizziness, palpitations or pain that does not settle.
Sources
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955
- Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 2022. doi.org/10.1136/bjsports-2021-105061
- The effect of exercise snacks on cardiorespiratory fitness, body composition, metabolic health, and muscle strength in sedentary individuals: a systematic review and meta-analysis. Frontiers in Nutrition, 2026. doi.org/10.3389/fnut.2026.1883923