Should I do cardio or weights after 40?


As we age, maintaining an active lifestyle becomes more important than ever. This can often leave us wondering: should I do cardio or weights after 40? Many people assume that weightlifting is reserved for the young and fit, while cardio is suitable for all ages. But is this really the case? In this blog post, we will explore the benefits of both cardio and resistance training as we age, and provide suggestions to help you determine the best approach for you.

The Benefits of Cardio After 40

Cardiovascular exercise is essential for maintaining heart health, which becomes increasingly important as we age. Regular cardio workouts can help to:

  1. Improve cardiovascular fitness: As we get older, our heart becomes less efficient at pumping blood. Engaging in consistent cardio exercise helps to strengthen your heart muscle, reducing the risk of heart disease and improving your overall cardiovascular endurance.

  2. Maintain a healthy weight: Cardio burns calories, which can help you maintain a healthy weight as you age. Maintaining a healthy weight can decrease the risk of obesity, diabetes, and other weight-related health issues.

  3. Improve mental health: Cardio exercise has been proven to help reduce stress, anxiety, and depression while improving overall cognitive function.

  1. Increase energy levels: Regular cardio workouts can improve your overall energy levels, making it easier to stay active and engaged in your daily life.

The Benefits of Weight Training After 40

While cardio is vital for heart health, weight training offers its unique set of benefits that are particularly important as we age:

  1. Maintain and build muscle mass: As we get older, we naturally lose muscle mass. Lifting weights helps to combat this muscle loss and can even help you add lean muscle mass to your physique.

  2. Increase bone density: Resistance training stimulates bone growth, helping to prevent the onset of osteoporosis and decreasing the risk of fractures.

  3. Improve balance and coordination: Strength training targets stabilizing muscles that are often neglected during cardio workouts. This can lead to improved balance and coordination, reducing the risk of falls as we age.

  1. Boost metabolism: Building lean muscle mass through strength training can increase your resting metabolic rate, meaning you burn more calories even when you're not exercising.

What's the Best Approach for You?

Now that we know the benefits of both cardio and weights, how can you determine what's best for your fitness journey after 40?

  1. Assess your fitness goals: Do you want to lose weight, build muscle, maintain overall health, or a combination of these? Tailor your exercise regimen to match your goals, ensuring that you incorporate both cardio and resistance training.

  2. Listen to your body: Always pay attention to how your body feels and consult with a healthcare professional or personal trainer before beginning any new exercise routine. This can help you avoid injury and stay safe, regardless of your age.

  3. Consider your existing routine: If you're already an active person, it might be easier to incorporate more of one type of exercise than to start something new entirely. For instance, if you're an avid walker or runner, try incorporating some strength training exercises on your rest days.

  1. Start gradually: Remember to start gradually and never push yourself too hard. You can always increase the intensity and frequency of your workouts as you become more comfortable and confident in your abilities.


In conclusion, both cardio and weights have unique benefits for those looking to maintain their health and fitness after 40. A well-rounded approach that incorporates both cardiovascular exercise and resistance training is ideal for achieving a balanced, healthy lifestyle. Remember to listen to your body, consult with a healthcare professional or personal trainer, and always prioritize your safety and well-being as you embark on your fitness journey.

Is it advisable to do cardio or weights in my 40s?

Yes, you can certainly do both cardio and weight training in your 40s. When it comes to cardio, it's a good idea to focus on High Intensity Interval Training (HIIT). HIIT is effective for people over 40 as it involves shorter, more intense workouts about 3-4 times a week rather than lengthy sessions. When it comes to strength training, it can help you maintain muscle mass, improve bone density, and boost your metabolism.

How can I safely incorporate HIIT into my routine?

To safely include HIIT in your routine, start with a shorter session at a moderate intensity, gradually increasing the intensity over time. Ensure that you have a proper warm-up and cool-down period to prevent injuries. Be mindful of any pre-existing conditions or injuries, and consult with a fitness professional if you're unsure about the right exercises for your body.

What is an appropriate strength training routine for someone in their 40s?

An ideal strength training routine for someone in their 40s might involve 2-3 full-body workouts per week, with a focus on functional movements and compound exercises. This can include exercises like squats, deadlifts, bench presses, and pull-ups. Start with lighter weights and gradually increase the load as you get stronger. Ensure you prioritize proper form and technique to prevent injuries, and allow adequate rest between workouts for recovery.

How can I balance both cardio and strength training in my workout routine?

A well-balanced fitness routine should include both cardio and strength training. You can alternate between the two, doing HIIT workouts on one day and strength training on another. Alternatively, you can even combine both types of exercise in a single session, performing HIIT as a warm-up and then moving to strength exercises. Keep in mind the importance of rest and recovery, and make sure to give your body at least one full rest day per week.

How can I adapt my workout routine if I have physical limitations or injuries?

If you have physical limitations or injuries, consult with a doctor or fitness professional before starting any new exercise program. They can help design a safe and effective routine that accommodates your specific needs. Consider low-impact exercises like swimming or cycling for cardio, and modify strength exercises to suit your limitations or use resistance bands instead of weights. You can also benefit from incorporating flexibility exercises and yoga into your routine to improve your overall physical health.

What are the overall benefits of continuing to exercise in your 40s and beyond?

Exercising in your 40s and beyond can provide a wide range of benefits, including improved cardiovascular health, increased muscle strength and bone density, enhanced mental well-being, and reduced risk of chronic diseases such as diabetes and obesity. Staying physically active will support healthy aging, maintain functional independence, and improve your overall quality of life.

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