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

[mummarunner]

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!

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.

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

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

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.

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.

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

What do you all do for strength training?

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.

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!

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.

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

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.

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.

walk - 45 minutes to one hour five times a week- bought a walking pad
Callanetics - five days a week
strength training three times a week
reformer Pilates four times a week
Boxing once a week
Most of my workouts are at home ( only reformer Pilates and boxing are done at the gym)
I wake up at 4am to exercise every morning

As I have got older I have increased the strength and flexibility training
When I was younger I focused on intense cardio

That's a pretty decent amount of exercise. Can you increase strength training by buying a heavier kettle bells? 5kg is pretty light all told. I'd recommend going for a 10 or 12kg and doing a lot less reps.

I'd love to do 3-4 sessions a week! But it's finding the time.

Agree on low reps high weights, though I think you need to build up to it through full sets of lower weights and reduce/raise once you've acclimatised?

As others have said, strength training is where you want to focus attention. Low reps, heavy weights. It's so important especially for women heading into menopause and beyond

I do 3 full body sessions a week - have a look online for some beginner routines or have a few sessions with a PT (probably wise anyway to learn the correct form)

I do CrossFit three times a week for an hour at 8pm - I have never been a fan of exercise in the evening as it makes it hard for me to get to sleep but with a working breed dog who needs walked first thing, at lunchtime and after dinner, sole care of a 14yo with a busy after school life and a full on full time job of my own, I realised something had to give if I was ever going to get fit again. I enjoy CrossFit because the exercises are varied, someone else does the thinking in terms of what is on the “menu” that day and it’s just me against myself, lifting more, being quicker week on week. It’s a nice mix of cardio and strength.

Monday - 1 hour yoga class
Tuesday - 1 hour cardio workout in gym
Thursday - 1 hour weights/cardio in gym
Sunday - 1 hour weights/cardio in gym - sometimes a long walk instead if it's a nice day.

Generally - walking dog/trying to get in as many steps as I can. Workouts are in the morning if possible as the gym is too busy in the evening.

Sydney Cummings. It’s free on YouTube. Strength training with lots of variety and progressive overload, some cardio. I’m just finishing Summertime Fine 2024 and I’ve really enjoyed it. It’s a 3 month programme, 5 days a week, workouts are 30-45 minutes. I get up early (depending on schedule 5am - 6am) and do it then because I can never be arsed to do it after work. I also walk 5k everyday (I have dogs, so no choice) and am late 40s. I weigh and have the same measurements I did when I was late 20s, UK size 10, despite enjoying a few too many glasses of wine and massive plates of pasta!

I'm doing quite a lot now - considering it my health pension.

10000 daily steps at least
1 gym weights - (should up that to two)
15km per week swimming (I'm a swimmer so possibly sounds more than it is)
1 yoga a week
1 Pilates a week

I do high reps and as heavy as I can manage as I'm more focused on muscle stamina than building. Recently I've also changed to doing a bit more cardio and less weights as fitness and weight loss is my focus. Strength and muscle tone are great already.

Gym 4/week (weights/HIIT/SIIT)
I follow a program based on Dr. Stacy Sims' recommendations.
Heavy lifting - 5 reps or less most days, I do add some hypertrophy for glutes when I have time.
HIIT/SIIT - 2/3 times a week.
I run (again following a program, so will be a mix of pace and length) 2 times a week.
Yoga 1/week.

The research I have read, and I am very happy to be corrected, we all want to get it right after all, is that HIT is not good for this age group. Apparently the body is already under stress so it's not helpful to jump about. Weights seems to be the way forward.

www.drstacysims.com/blog/Midlife%20Women%20Can%20and%20Should%20Do%20High%20Intensity%20Exercise

I love her research and it's working for me so far.