Turning 40 doesn’t mean slowing down, but it does mean training a little differently. Physiotherapists see a noticeable rise in injuries among the 35 to 50 age group, and in most cases, it is not because people are doing too much; it is because they are still training the way they did at 20. 

Understanding what has changed in your body, and adjusting your approach accordingly, can keep you strong, active and largely injury free.

Why this age group sees more injuries

As we move into our 40s, our muscles, tendons, ligaments and joints all go through gradual changes, and recovery from training or injury typically takes longer than it once did. At the same time, this is exactly the decade when staying active becomes more important than ever for long-term health.

A few common patterns contribute to the higher injury rate. Many people have less time to prepare properly for sport, skipping warm-ups and warm-downs in a way they would not have a decade ago. Others increase training too quickly, or do not train frequently enough to build the tolerance a goal requires. Someone preparing for a half marathon on two runs a week, for example, is placing more strain on their body than a more gradual, better-distributed programme would.

For women entering this decade, perimenopause and menopause add a further layer. Hormonal changes, including declining oestrogen, can have a genuine effect on tendon and muscle strength, making a thoughtful approach to loading even more important.

Load management is the foundation

Whatever you are training for, how quickly you increase intensity, frequency or volume has a direct effect on your tendons and joints. Introducing change gradually gives your body the chance to adapt and respond positively, rather than being overwhelmed by a sudden jump in demand.

If you are building towards a specific goal (e.g. a touch season, a running event, a return to the gym) it helps to combine general fitness work with movements specific to that activity, such as change of direction, sport-specific pacing or a gradual increase in distance.

Why resistance training becomes more important

Maintaining muscle strength as we age relies heavily on resistance training, whether through free weights, resistance bands or bodyweight work. If you are new to lifting, building in slowly is important, but with a consistent, well-structured approach, strength gains can come reasonably quickly.

Beyond simply lifting more, it is worth paying attention to variety in your resistance work — the number of repetitions and sets, the tempo of each movement, and the quality of your technique. Prioritising movement quality over quantity, alongside a proper warm-up and mobility work, helps protect the tendons and joints that are working harder during this stage of life.

Rethinking cardiovascular fitness

Your cardiovascular training should reflect your history with exercise, not just your current goals. Someone with years of consistent training will respond differently to intensity than someone building a base fitness level from scratch, so it is worth calibrating your effort accordingly.

A well-rounded approach mixes higher-intensity work with moderate sessions, adds a strength element where possible (hills, stairs, increased resistance), and treats recovery, sleep and nutrition as part of the training plan rather than an afterthought. Shorter, well-structured sessions are often more effective than longer ones, depending on what you are training for.

Making it stick

The benefits of exercise in your 40s reach well beyond fitness, supporting mental health and general well-being as much as physical strength. The simplest way to stay consistent is to choose activity you genuinely enjoy and build it into a routine, whether that is training with others, listening to a podcast on a walk, or getting outside.

Resistance work, in particular, is one of the most protective habits you can build at this stage of life, helping prevent the niggling injuries that become more common with age.

Get tailored exercise advice from a local physiotherapist

Whether you are returning to exercise after a break or refining an existing routine, a personalised approach makes the difference between training that builds you up and training that wears you down. The physio team at Active+ can assess your movement, help you manage load safely and design a programme tailored to your goals. Find your nearest Active+ physiotherapy clinic to get started.