Stronger, Fitter, Wiser: Training Smarter As We Age

I’ve never been fitter, stronger, or, in some ways, faster. But if there’s one thing I’ve learned as I cough approach 40, it’s that my body needs a different kind of respect. More rest, longer recovery, and a smarter approach to training has become essential. I’ve suffered injuries I wouldn’t have thought twice about in my 20s, undergone surgery, and even had cortisone injections — all just to keep competing in events I had set my sights on.

So, while I might not always be the perfect example of what to do, I can certainly offer some insight into what not to do and, just as importantly, how to recover properly. Here’s what I’ve learned, and what the research says about peak fitness, recovery, and why the right training approach can keep us going well beyond our so-called prime.

The Myth of Peaking at 30

Not long ago, 40 was considered over the hill in sports, but that’s far from the reality today. Athletes like skier Lindsey Vonn and climber Chris Sharma continue to defy expectations, proving that peak performance is still possible. Ken Rideout, one of the world’s fastest masters’ marathoners, only got serious about running in his 40s.

What’s the catch? You can absolutely be fitter at 40 or 50 than you were at 30 — but you can’t train the same way.

Many of us make the mistake of continuing the same workouts from our 20s into our 40s. But research shows that as we age, we need to adapt our training approach. Joint resilience decreases, tendons and ligaments weaken, and muscle mass starts to decline in our 30s. However, the body will adapt — it just takes longer, and requires a more intentional focus on warm-ups, mobility, and recovery.

Recovery: The Overlooked Essential

We might have gotten away with skipping warm-ups, cooldowns, and stretching in our younger years, but those things become non-negotiables with age. Recovery isn’t just a “nice to have” — it’s what enables us to keep going.

• Sleep is King: If you have to choose between a full night’s rest and squeezing in an early morning workout, choose sleep. It’s when our bodies repair muscle tissue, regulate hormones, and recover from training stress. Studies show that poor sleep quality affects athletic performance and muscle recovery more than missed training days.

• Stretching & Mobility: Mobility work and active stretching are crucial in preventing injuries and maintaining movement quality. It’s not about sitting in static stretches anymore — dynamic movements, foam rolling, and even yoga-based recovery work make a difference.

• Respecting Rest Days: More training isn’t always better. In fact, overtraining without adequate rest increases injury risk and stalls progress. A good balance is one to two hard training days followed by easier sessions or active recovery like walking, mobility work, or swimming.

Injury Management: Learning the Hard Way

I’ve learned the hard way that ignoring small aches and pains is a recipe for disaster. Injuries that might have been minor inconveniences in my 20s now require serious intervention. I’ve had to modify my training, understand when to push and when to back off, and—yes—even accept that sometimes, surgery or cortisone injections are necessary to stay in the game.

If there’s one takeaway here, it’s to listen to your body before it forces you to stop. Prioritising prehab (injury prevention strategies) and early intervention can keep you moving without long layoffs.

The Power of Community Training

For the longest time, I thought group fitness was for wankers. F45? CrossFit? Group training? No thanks. I was a solo gym-goer, lifting in silence.

Fast-forward to today, and I can’t imagine my life without my training community. The motivation, accountability, and friendships have pushed me further than I ever thought possible. We train together, compete together, and even go on fitness holidays. Research backs this up — group exercise fosters a sense of belonging, improves consistency, and even increases perceived effort, making us push harder than we would alone.

Exercise & Mental Health: The Undeniable Connection

Beyond the physical benefits, exercise has been a cornerstone of my mental health. It’s my daily reset, my competitive outlet, and my way of staying connected. Studies repeatedly show the link between physical activity and improved mood, reduced stress, and even decreased risk of depression and anxiety.

Regular exercise — especially when done in a community — provides structure, purpose, and a sense of progress. And in an age where social media can make emotions feel performative (cue the McDonaldisation of emotions — more on that later), real, in-person interactions through movement hold even more value.

Final Thoughts: Training Smarter, Not Harder

We may not recover like we did at 25, but that doesn’t mean we can’t be stronger, fitter, and even faster at 40 and beyond. It’s about adapting — training with intention, prioritising recovery, and leaning into the power of community.

The best part? If you do it right, your best years might still be ahead.