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Original poster

Those of you in your late 40s, what does your exercise routine look like?

38 replies

mummarunner · 11/01/2025 16:16

I’m 47 and quite fit thanks to the gym in my 20’s and lots of running in my 30’s and early 40’s. Nowadays I can’t run as far, fast or as often as I used to. I am completely fine with this, it is to be expected, but I’m struggling to find a new routine that suits my age and my lifestyle (full time work, two kids who have club commitments most weeknights).

Current routine looks like this: 5k run twice a week, half hour light (5kg) dumbbell workout once a week, walk 10k steps a day. I also love road cycling but I don’t do this as often as I’d like, and when I do it is a substitute for a run.

How can I improve? I don’t need to lose weight, but do need to maintain weight as it’s easier to gain these days. I am interested in strength, flexibility and I still love running. I’m considering adding Pilates to my routine?

Would be great to hear what others do, particularly if you’re used to exercising and have adapted your routine as you’ve got older. Thank you!

OP posts:
creamsnugjumper · 13/01/2025 08:37

mummarunner · 12/01/2025 17:42

What do you all do for strength training?

I'd strongly advise getting a PT they can teach you the basics, squat, deadlift, bench press, and then the pulls and push routines. If you really want to feel the benefits you need to go heavy and lower reps.

You all do so much, I need to get my arse to the gym more. I used to do 3-4 heavy sessions a week. And it's dropped so much.

Clearinguptheclutter · 13/01/2025 08:35

I’m your age and think you’re doing great especially walking 10k per day
I run three or four times a week but on other days barely move at all.

DUsername · 13/01/2025 08:34

I run 3 times a week - aim for a strength/speed session, easy session and a slightly longer one.

I go to the gym 3 times a week for strength training - I had a couple of months worth of online PT and have carried on a similar routine using the gymshark app. I do push, pull, legs, trying to increase the weights.

I do try and get 10k steps but struggle on gym days. I have a walking pad for crap weather which helps.

I struggle with early morning exercise too so tend to do mine in my lunch breaks when I wfh

CarterBeatsTheDevil · 13/01/2025 08:34

The conditioner is roughly 4 x 20-40 seconds on a cardio machine at the end of the session, trying to increase my time each session.

CarterBeatsTheDevil · 13/01/2025 08:33

I can't remember all of the exercises but it's always deadlift or back squats, chest press, bicep curls, tricep pulldowns, some sort of row using dumbbells. 3 sets, number of reps depends on whether I am trying to increase power or getting back in after a break. I work with a PT who is much better at assessing what I can lift than I am!

CarterBeatsTheDevil · 13/01/2025 08:30

2 sessions a week of power lifting and 1 session a week of mat Pilates. I do a conditioner (HIIT cardio) at the end of each weights session and walk as much as I can, but I don't worry too much about cardio apart from that.

Original poster
mummarunner · 12/01/2025 17:42

What do you all do for strength training?

OP posts:
EveInEden · 11/01/2025 19:52

Martial arts x 3
Yoga x 2
Want to start running again but nothing over 10k.
Need to add strength training.
46.

Original poster
mummarunner · 11/01/2025 19:51

Yes strength definitely seems to be important. I do enjoy the dumbbell workouts I’ve been doing but probably need to increase the weight and amount of time I’m spending doing it.

I would LOVE to be that person who gets up early - and when I do I feel great for the rest of the day - I’m just not very good at it! I’ll try.

I manage 10k steps by continuing to do the “school run” even though both my children walk themselves and don’t need me any more. So a walk in the morning before work, a quick walk at lunch (I actually block out my diary for this as it’s important for me to get out) and the rest I make up either through evening exercise or running around after the kids. Sometimes I throw in a quick evening walk round the block if I have time and want to make up steps.

OP posts:
Eugenia1976 · 11/01/2025 18:41

I am also an early bird when it comes to exercise. I am up at 5:40 and in the gym at 6. I do either a class or cardio machines. I should do more strength training, but find it quite boring. I’d love to walk 10k a day but can’t find the time.

ThatFluentTiger · 11/01/2025 18:38

Add a couple more strength based sessions, it’s highly advised to focus on strength in your forties

missfliss · 11/01/2025 17:18

And sorry should have added - work FT with 1 child, I'm afraid I am an early execrciser ( wake at 5:30 am) it's really the only viable way for me to consistently find time

missfliss · 11/01/2025 16:20

Proper strength training here - had more intense workouts last year but now am trying to lose fat and am in a calorie deficit whilst trying to maintain muscle.
I gym 4 times a week but only 30 mins a time.
Do bodyweight and dumbell / machine weights and some barbell work. Proper resistance work basically.
I run 2-3 times a week too - not far or fast just 30 mins.
Steps 10k a day.
I also do 24 squats and 24 push ups daily.

My focus is on muscle building or maintaining.