Turning 40 does not mean slowing down — it means training a little smarter. Here is what actually changes, and what to do about it.
Recovery takes longer. The training itself is rarely the problem; it is the day after. Build in an extra rest day when you need it, and treat sleep as part of your programme, not an afterthought.
Muscle needs defending. From your late 30s the body sheds muscle more readily unless you give it a reason to keep it. That reason is resistance training — two or three sessions a week is plenty, and it protects strength, metabolism and bone.
Warm-ups matter more. Five to ten minutes of easy movement before you go hard pays off in fewer niggles.
What does not change is your ability to get fitter. Plenty of David's strongest, most consistent class members are in their 50s and 60s. Real progress is still very much on the table — you just arrive at it with a bit more strategy and a bit less ego.
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