If you’re over 40, juggling work, family, and real life, you don’t need a “perfect” workout plan—you need one that actually fits your schedule. This is my realistic weekly workout routine, not a highlight reel. No two-hour gym sessions. No seven-day grind. Just what works.
First, What I Don’t Do Anymore
Let’s start there.
I don’t:
- Work out every day
- Do endless HIIT workouts
- Chase soreness as proof it “worked”
- Punish myself for missing a day
After 40, recovery matters. Stress matters. Consistency matters more than intensity.
My Actual Weekly Workout Schedule (Over 40 Edition)
Most weeks, this is what movement looks like for me:
2–3 days of resistance training
Full-body or upper/lower splits depending on time. Strength training is non-negotiable for muscle retention, metabolism, and bone health.
2–3 days of low-impact cardio
Incline walking, steady cycling, or long walks. This supports fat loss without spiking stress hormones.
Daily movement (but not formal workouts)
Steps count. Stretching counts. Short yoga flows count. Everything doesn’t need to be a “session.”
What Happens When Life Gets Busy (Because It Will)
Some weeks only include:
- Two workouts
- Shorter sessions
- One solid lift and more walking
And that’s fine. Progress over 40 comes from what you repeat, not what you do perfectly.
Why This Works for Fat Loss and Energy After 40
This approach supports:
- Lean muscle retention
- Hormonal balance
- Lower cortisol levels
- Sustainable fat loss
Trying to out-train a busy life usually backfires. This plan works with your body instead of against it.
The Takeaway
If you’re over 40 with “shit to do,” your workout plan should feel supportive—not stressful. Lift weights. Walk often. Recover well. Repeat.
That’s it. No drama required.
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