Fitness
If You're Still Training Like This at 40, You're Damaging Your Body
It’s always important to stay up-to-date on ways to improve and enhance your workout routine and overall wellness. We looked into six gym habits you may be doing that are harmful after 40. Let’s see if any of these sound familiar. We spoke with Luke Jones, certified personal trainer at HERO Movement, who feels the biggest mistake made is training like you’re 25 when you’re actually 40. Your body is very different in this stage of life—and your workout should reflect that.
“The main challenge for most people is recovery. It’s not that you can’t train hard, but your body may need a little more time between intense sessions,” Luke points out. “Hormonal shifts, slower tissue repair, and reduced joint lubrication all mean that the “go hard or go home” mentality can backfire. What worked brilliantly at 25 might now lead to chronic soreness, plateaus, or even injuries. That said, your body is still incredibly capable-it just needs a bit more care and attention. The goal isn’t to pull back out of fear, but to train smarter, so you can stay consistent and injury-free.”
Although that’s the biggest bad habit, there are more.
Pushing Every Set to the Limit
It’s essential to pace yourself and understand your limitations.
“Pushing every set to the limit can feel productive, but over time, it can place unnecessary stress on the joints, connective tissues and nervous system,” says Luke. “Recovery takes a little longer as we age, and constantly flirting with burnout can stall progress instead of speeding it up.”
Skipping Warm-Ups and Mobility Work
Everyone needs to warm up before a workout; not doing so puts you at risk of sustaining injury. Keep in mind, if you get injured, you won’t be exercising for a while.
“Rushing into training without properly prepping the body can increase injury risk, especially for joints like the shoulders, knees, and spine,” Luke warns. “A few minutes of movement prep can go a long way toward better performance and fewer setbacks!”
Following a Plan That Doesn’t Fit Your Abilities
It’s essential to know your abilities, including performance level and limitations.
“Many gym-goers follow generic online programs or intense workouts designed for younger athletes,” Luke tells us. “But after 40, things like recovery capacity, mobility, and injury history vary widely—training should reflect that, not ignore it.”
Avoiding Unilateral Training
As you age, it’s increasingly necessary to assess your workout and tweak your routine. Little changes can make a big difference in your performance and results.
“There’s still plenty of room to chase the big bilateral lifts—deadlifts, squats, presses—if that’s your thing,” says Luke. “But while asymmetries aren’t something to panic about, they can accumulate as we age. Incorporating more single-leg and single-arm work, and moving through different planes—lateral lunges, rotations, that sort of thing—can help maintain balance, support joint health, and ultimately help you get more out of your big lifts (and everything else you do in day-to-day life).”
Ignoring Recovery
As previously mentioned, recovery is king when it comes to a solid workout plan. Don’t skip rest days and recovery sessions—ever.
“Mobility drills, foam rolling, and active rest days often get skipped in favor of squeezing in another tough workout,” Luke explains. “But building them in is essential for managing stiffness, supporting tissue health, and staying consistent.”
Over-Prioritizing Heavy Lifting
One habit that can easily get overlooked in performing workouts is prioritizing quality over quantity.
“Chasing personal bests week after week is great for motivation, but can be hard on the joints over time,” Luke states. “A more sustainable approach involves rotating load, tempo, and intent to build strength without burnout. Consistency over intensity.”
Alexa Mellardo
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
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Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
Sign up here.
“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles.
January is peak season for fitness sales, with major discounts on gym memberships, fitness trackers, activewear and beginner-friendly exercise equipment. No wonder — it is a perfect opportunity for retailers to clear inventory and capitalize on all those “New Year, New You” resolutions.
For an exercise novice, however, this endless sea of workout gear and gadgets can be downright overwhelming. But if that is you, do not worry! You do not need a gym’s worth of exercise equipment, a high-end Garmin watch or a professional athlete’s wardrobe to begin. Starting simple is often the most effective strategy for a long-term lifestyle change — not to mention that it is much easier on the wallet.
Here’s what to buy (and what to skip) to launch your fitness journey in strategic fashion — and save yourself some money in the process.
Anna Gora is a health writer and reviewer at Live Science, as well as a highly experienced personal trainer, nutritionist and fitness coach. Over the years, she has helped numerous exercise beginners kickstart their fitness journey, and is always on the lookout for versatile, easy-to-use fitness gear to recommend to her clients. At Live Science, Anna has written a guide to the best exercise equipment for beginners and is a significant contributor to our round-ups of the best fitness trackers, cardio machines and running shoes.
The essentials: Gear that gets you out the door
Before investing in a premium running watch or one of the best rowing machines, focus on the basics. Buying the right footwear and workout clothing is an essential first step on your fitness journey. This is not about fashion; it is about comfort and safety.
Footwear: Your most important investment
This is your non-negotiable purchase. Appropriate footwear helps you maintain good foot health, reduces the risk of injuries and boosts your overall well-being, according to a 2024 review published in the journal Applied Sciences. Choose shoes that are stable, comfortable to wear and suitable for your intended activities.
That said, do not get bogged down in premium brands and ultra-specialized shoes. Start with a quality pair of all-purpose trainers or cross-trainers. The best beginner-friendly options have a good balance of cushioning and stability for a mix of gym workouts, walking, jogging and low- to moderate-intensity aerobics. Good looks are just the cherry on top.
Workout clothing: It is all about comfort
Workout clothing should help you withstand the demands of intense exercise, not actively impede your attempts to get fit. Look for synthetic, moisture-wicking fabrics like polyester or spandex — they help regulate body temperature and prevent sweat from lingering on your skin, while cotton, for example, holds sweat and can cause chafing.
Then, focus on freedom of movement. A well-designed piece of activewear will allow for freedom of movement and not slip off or irritate your skin during intense workouts. Start with a few core pieces to build a rotation: a few tops and bottoms, several pairs of sports socks and, for women, a couple of good-quality sports bras.
Again, there is no need to invest in premium brands and highly specialized activewear; affordable lines from major retailers work perfectly fine. Comfort here is key — if you feel good, you are more likely to get moving.
The best retailers for finding deals on beginner-friendly workout clothing:
- Puma: Now up to 60% off on Puma Essentials and Puma Elevated Essentials
- Adidas: End of Year Sale with up to 60% off on shoes and activewear
- Reebok: End-of-Season Sale with up to 50% off selected styles
- CRZ Yoga: A budget alternative to Lululemon, now with up to 81% off on yoga pants, leggings, tops and jumpsuits
- Target’s All in Motion: A highly-rated line of affordable workout clothing, running shoes and exercise equipment
- Amazon’s Aurola: Soft and versatile workout tops and bottoms for under $35
The home-gym starter pack: Simple, space-savvy exercise equipment
While you may be tempted to splash out on a premium treadmill or super-smart exercise bike, hold off on the big purchases for now. You can build remarkable strength, endurance and mobility with basic, space-savvy equipment too, and at a much lower cost. A yoga mat, adjustable dumbbells and resistance bands, for example, are very beginner-friendly, offering maximum versatility with a minimal footprint.
If you are not entirely sure how to use them, look up beginner-friendly home exercise video tutorials or join an online fitness class. January fitness sales are not just about physical gear — many fitness apps and services are discounted, too, or offer free taster sessions. There is also plenty of good-quality content that is entirely free of charge.
Fitness trackers: A source of useful data and exercise advice
A well-chosen fitness tracker can provide a lot of valuable feedback and positive reinforcement in the early stages of your fitness journey. Counting your daily steps, tracking an active workout and reviewing your past activities can help you make more sense of your workouts and general progress.
Training by “feel” is hard for beginners, and continuous heart rate measurements provide objective data on your efforts. It helps you understand zones: are you in a moderate, fat-burning zone or pushing into high intensity? This ensures your easy days are genuinely promoting recovery and your hard days are truly effective.
Moreover, the goal-setting and “closing your rings” features (a visual representation of your progress towards your daily exercise goals) leverage gamification, and this in itself can be a powerful motivator. Not to mention, many fitness trackers come in handy outside of the gym or running track, too.
However, do not get swayed by the trends here. A basic Fitbit, Garmin or Apple Watch SE will track steps, heart rate, sleep, and active minutes just as well as the more advanced and expensive models. They also tend to be more beginner-friendly in terms of their user interfaces and the language they use to describe your fitness stats.
What NOT to buy (right away)
The allure of a shiny new machine is strong, but impulsive buys often become expensive clothes racks. Here are some tips on how to avoid costly mistakes as an exercise beginner.
Hold off on major equipment. Do not start by buying an expensive treadmill, elliptical, or full home-gym system. Use your foundational gear or a gym trial for one month at least. If you have consistently stuck with your routine, then research what machine would best suit the activities you have genuinely enjoyed.
Avoid over-specialization. You do not need cycling shoes until you are sure indoor cycling is your go-to sport. Similarly, you do not need Olympic weightlifting shoes for general strength training. Let your sustained interest guide niche purchases, not the other way around.
Beware of fads and “quick fix” gadgets. If a product promises insane results with minimal effort, it is likely selling a fantasy. Sustainable fitness is built on consistent effort, not electrical muscle stimulators, ab belts or dodgy supplements. Stick to the good-old healthy diet and regular workouts, and you will be primed for success in 2026.
The bottom line
The goal of your initial purchases is not to equip a pro athlete from the get-go, but to minimize barriers to exercise and help you establish healthy habits. Every item should make it easier to say “yes” to your workout and harder to make an excuse.
This New Year, invest first in the basics that support consistency. Let your proven dedication over weeks and months, not your initial January enthusiasm, guide your future investments. Your journey starts not with the fanciest gear, but with the first step taken in the right shoes.
We hope that our list will help you do just that.
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