Exercise over 40: start measured, do not skip strength: Exercise after 40
After forty, exercise is less about doing more and more about building it correctly. In Ankara, Prof. Dr. Murat Erdoğan prepares a measured, written personal plan.
How should you exercise after 40?
For a healthy adult over 40, the basic plan has three parts: weekly aerobic minutes, regular strength work and slowly rising load. The World Health Organization's 2020 physical activity guidelines recommend 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic activity per week for adults aged 18–64. The same guidelines recommend muscle-strengthening activities involving all major muscle groups on at least 2 days per week.
Nobody is expected to reach this target on day one. Routine comes first, then duration and intensity. For adults aged 65 and over, the same guidelines add varied multicomponent activity that emphasises balance and functional strength on 3 or more days per week. Adding balance work before that age is a sound investment.
Why strength training comes first
Muscle mass and strength tend to decline with age in adults. Resistance training is one of the best known ways to slow that trend. After 40, strength should not sit behind aerobic work in the programme.
In practice, two sessions of 30–45 minutes per week is a sufficient start. Squat, push, pull and trunk movements form the base. Load rises in small steps without losing technique.
- Strength on 2 days a week, all major muscle groups
- Aerobic time building toward 150 minutes a week
- Warm-up, mobility and balance work inside each session
- At least one day of recovery between sessions
Start gradually and recover properly
For people who have been inactive for a long time, the most common mistake is overloading the first weeks. Do less, do it regularly, then increase. Change one variable at a time: duration, repetitions or weight.
Recovery is part of the programme. Sleep, rest between sessions and reducing load during unexpectedly tired periods all belong in the plan. Pain, dizziness or chest discomfort are different from tiredness. In that case stop exercising and consult your physician.
When to see a physician first
If you have a known cardiovascular, metabolic or joint condition, take regular medication, or have not exercised for a long time, get your physician's clearance before starting. Prof. Dr. Murat Erdoğan is not a physician. He provides exercise and performance consulting for healthy adults. Medical questions and diagnosis belong to your doctor.
How exercise consulting for over 40s works
Free suitability call
Ten minutes. We listen to your goal and decide together whether the assessment fits you. No advice is given on this call.
History and goals
Lifestyle, work rhythm, training background and any physician clearance are discussed.
Functional tests
For example simple tests of strength, movement quality, balance and aerobic endurance. The test set is agreed in advance for each person.
Written personal plan
A weekly programme, progression rules and a re-test date. You receive the plan in writing.
We have taught this on stage
All our workBook, 2017
Office Exercise Handbook
Book
Equipment-free exercise protocols that desk-based staff can do in the office.
Seminar, 17.05.2024
Healthy Living and Exercise Strategies
Online seminar
90 minutes: adding movement to daily life, movement and health, exercise and lifespan, how genes and environment shape body composition.
Frequently asked questions
How many days a week should I exercise after 40?
The WHO 2020 guidelines recommend 150–300 minutes of moderate aerobic activity per week and muscle-strengthening on at least 2 days. Spreading this over 4–5 days is manageable for most people.
What is the best exercise for people over 40?
There is no single best exercise. Strength training combined with aerobic work such as brisk walking, cycling or swimming is the most balanced choice.
I have not trained for years. How should I start?
Begin with three 20–30 minute walks and two short strength sessions a week. Once the routine holds for a few weeks, raise duration and load in small steps. If you have a chronic condition, consult your physician first.
Do I need a medical check before I start exercising?
Yes, if you have a known health problem, take regular medication or notice symptoms during exercise. That decision belongs to your physician. We work with healthy adults.
Who is the Performance Assessment for?
It is designed for busy executives and professionals over 40. It suits anyone who wants to base how much and how they train on measurement rather than guesswork.
Let's talk for ten minutes first
In the free suitability call we listen to your goal and decide together whether the Performance Assessment fits you.