How to get fitter and stronger in your 40s for just 20 mins every day

You’re in your 40s and this is the time to become your strongest self. 

Let’s start with the right mindset. 

It’s not too late if you’ve never worked out before. The fact that you’re reading this means you want to start something good for yourself so trust me, there’s no better time. 

Find the right personal trainer

Of course you can work out on your own, and you definitely should. But my advice is to check in with a personal coach at least once a week if you can. This is especially important if you’re strength training as a good trainer can assess if your posture and alignment is correct and he/she would be able to help you ease you into the process at an appropriate level for your fitness. 

It’s your choice of course if you prefer a male or female trainer but my preference was a female trainer. I wanted someone on the same wavelength and in a similar age bracket. I was introduced to Maria Lourdes Chan of Casa Maria and coincidentally she’s also in her 40s - and so whatever resonates with me, I knew she can definitely relate and empathise. 

She was originally trained as a yoga teacher with close to two decades of experience having pioneered Bikram yoga in Singapore in the early 2000s. So what’s unique about her personal training is that she incorporates her yoga practice together with weight training.

One of the many advantages and my personal favourite one is that each session starts with Maria asking how I’m doing - emotionally and physically. And I’ve realised that she asks that every session because she will then specially cater the workouts to suit my mood and strength capabilities. No two workouts are the same and that’s always fun because I hate routine. 

Why is it so important to start a healthy fitness routine at 40?

It’s no secret that our bodies can’t handle back-to-back high impact exercises like we used to do in our 20s. But that does not mean you should avoid running, jumping or spinning. In fact, it’s extremely important that you add strength training as it can help stimulate bone growth especially when you enter perimenopause and menopause. 

What is perimenopause?

A transitional phase before menopause, which starts form your late 30s into your 40s. It will bring hormonal changes that can affect your body and energy levels. Exercise, especially strength training - during this time is vital for managing symptoms, maintaining bone density, and promoting overall well-being.

Get stronger with strength training

There’s no denying that as you age, coupled with hormonal changes, there will be changes in your body like decreased muscle mass and bone density loss. Engaging in regular strength exercises will help you maintain and increase your muscle mass. This will help to boost metabolism and maintain a healthy weight. Strength training also helps to strengthen bones, reducing the risk of osteoporosis and fractures.

Yes, all you need is 20 minutes. 

20 minutes of strength training can be enough if done consistently with proper intensity. Focus on compound exercises like squats, push-ups, and deadlifts that work multiple muscle groups to maximise efficiency. It’s essential to increase resistance or weight over time for continued progress.

To summarise, as you get older, you should, above all, strive to exercise 150 minutes per week. “Always remember, consistency is key. Even small moments of physical activity make a significant difference in your overall health and well-being,” Maria says. 

She also believes in the concept of “micro-progress” - by introducing subtle variations to your daily routine. She says, “For instance, if you climb one flight of stairs today, aim to climb two flights tomorrow. This approach will help you build momentum, increase your endurance, and develop a sustainable habit.”

Here’s how to approach fitness in your 40s

1. Focus on strength training

When you experience hormonal shifts, particularly reduced estrogen, muscle loss and decreased bone density is inevitable.

• Train with weights 2-3 times per week. No weights, no problem. Resistance bands are just as effective.

• Squats, lunges, deadlifts, push-ups activate multiple muscle groups.

2. Make cardiovascular health a priority

Cardio is important as it combats weight gain, improve heart health, and is a great mood booster.

• Aim for 150 minutes of moderate-intensity cardio (brisk walking, cycling) or 75 minutes of high-intensity workouts (running, HIIT) weekly.

3. Add on flexibility and mobility training

Hormonal changes may cause joint stiffness and muscle tightness.

• Practice yoga or Pilates 1-2 times per week to enhance flexibility, reduce stress, and strengthen core muscles.

4. Core and balance workouts are essential too

Core strength supports posture, reduces back pain, and enhances overall stability.  

• Yoga, pilates, barre are great but even a simple plank routine works. Maria says: “Simple forearm plank for 5 sets of 20 secs and see if you can last for 1 min.”

5. Alleviate stress through exercise

Perimenopause can increase anxiety and mood swings which is why stress management is crucial.

• Activities like yoga, tai chi, or swimming combine movement with relaxation.

• High-energy exercises like boxing or running can also relieve tension.

• Get 7-9 hours of sleep per night to support recovery and hormonal balance.

We now have a basic rundown of how to start or elevate our fitness routine in our 40s. But how do we maintain our fitness goals in the long term? Maria recommends to commit to a consistent routine for 21 days straight. This allows the behaviour to become ingrained, then slowly increase intensity, duration and frequency to continue challenging yourself. 

She ends off with these words of wisdom: “As you embark on your fitness journey, you’ll discover a powerful connection between physical growth and self-discovery, setting the stage for a transformative journey that will help you build resilience and  confidence for a stronger, healthier you.”