Exercise Routine for the Middle Aged

It’s pretty common for many people to give up or taking care of themselves due to a fear of injury, believing they are past their prime, or other factors.

Even worse is when you hear a middle aged person complain that they can’t exercise due to various age related issues like aching joints, dodgy knees, and soreness. These may all be perfectly valid reasons for cutting back on , but if you stop exercise completely, these issues are only going to get worse.

If you’re approaching middle age, or are there already, then you might be wondering about how you should change your . There are certain factors you need to consider, as you may well find that you don’t recover as well between sessions, experience more aches and pains, and not feel as fit and strong as you used to. However, with a few small tweaks, you can still train at a high intensity, and get fantastic results.


Frequency refers to how many times per week you train. In your 20s and 30s, you were probably able to train every day of the week with no ill-effects. Unfortunately though, the older you get, the more rest time you need between sessions. Three exercise sessions per week is ideal for middle aged trainees.


Weight training is tough on joints, so it may be time to cut down. Of course, this is a case by case basis. This definitely isn’t the case. You can still get a great workout without weights and instead using bodyweight-only exercises. If you are going to continue lifting weights, then you may want to make a small change. Low rep, heavy lifting can be tough on the joints, so try to avoid going super-heavy too often. For most of your exercises, stick between eight and 20 reps per set.

Recovery Methods

If you find that it takes you longer to recover between sessions, and that you experience more joint and muscle pain, then you need to focus on your recovery.

Partaking in lots of active rest exercise can be a huge help. Low intensity activities like walking, swimming and yoga all help keep you mobile, reduce muscle soreness, and improve general health.

To keep your joints pain-free, make sure you stretch any tight muscle groups daily. Most people who spend their days sitting at a desk have very tight glutes, hamstrings, hip flexors, chests, lats, necks and shoulders, so make sure you stretch those areas daily. It’s also worth getting a regular sports massage to iron out any lumps and bumps.

Finally – nutrition. Keep your nutrition simple – have a protein source, such as meat, fish, dairy products or protein powder in every meal, along with lots of fruits and vegetables, and snack on fresh fruit and unsalted nuts. Limit your consumption of junk and processed foods.


If you’re looking for a full body routine that will help you get back into shape, then I recommend Erin Nielsen’s Toned in Ten. This is an anti-aging and program suited for middle aged individuals. Click here to read our exclusive review to help you make an informed decision. 

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About Parth

Parth Shah is the creator of ShahTraining.com which teaches people how to use mental mind tricks to conquer the world and become healthier and awesome in the process. Check out his Book Bodyweight Toughness Thanks, and enjoy the site!

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