How to Stay Fit in Your 40s, 50s, and Beyond

Staying fit in midlife isn’t about chasing your 20-year-old self. It’s about building a body that can carry you — confidently, powerfully — through the next 40 years.

Here’s how I coach people to thrive:

1. Strength Training Is Non-Negotiable

Muscle is harder to build with age, but absolutely essential. Lifting weights 2–3 times per week helps fight sarcopenia, support joints, and keep metabolism humming.

2. Keep Your Heart in the Game

Cardiovascular exercise doesn’t have to mean long runs. Brisk walking, hiking, cycling, and rowing are great choices. Shoot for 150–180 minutes of Zone 2 cardio weekly.

3. Prioritize Recovery

Sleep is where the magic happens. Aim for 7–9 hours per night, manage stress, and consider using magnesium or adaptogens to support recovery.

4. Dial in Nutrition

Focus on protein (1.0–1.2g per lb of lean body mass), veggies, and whole foods. Limit ultra-processed foods and added sugars.

5. Supplement Wisely

See my Resources page for a few of the essentials I personally use.

Aging well is possible. You just need a sustainable plan — and to start now.