Reaching 40 can feel like a wake-up call. While your twenties and thirties may have been about pushing limits, your forties are about maintaining strength, health, and vitality for years to come. As we age, certain habits need to change to ensure our long-term health. According to personal trainer Leslie Leung, how you respond to the changes that occur during this decade matters far more than the number on your birthday cake.
Here are five things you should stop doing after 40 to protect your strength, health, and longevity.
1. Stop Following High-Carb, Low-Protein Diets
Carbs are essential for fueling your body, but protein becomes increasingly important after 40. Leung explains that after this age, the body experiences something called “anabolic resistance,” which means you need more protein to stimulate muscle repair and growth.
Adequate protein intake helps preserve muscle mass, supports bone health, stabilizes blood sugar levels, and aids recovery. Without enough protein, muscle loss accelerates, metabolism slows, and training adaptations become harder to maintain.
Tip: Focus on balancing your meals with plenty of protein, while not neglecting carbs.
2. Stop Sacrificing Sleep
Quality sleep is often overlooked, but it’s crucial as we age. Sleep supports tissue repair, balances hormones, regulates appetite, and helps maintain cognitive function. Poor sleep increases the risk of weight gain, metabolic disease, and low mood.
Leung advises these sleep improvements:
- Go to bed and wake up at consistent times
- Reduce caffeine intake after the afternoon
- Limit screen time in the evening
- Create a relaxing bedtime routine
Remember, sleep isn’t a luxury; it’s essential for long-term health.
Also Read: How Scrolling on the Toilet Could Be Impacting Your Health
3. Stop Doing Punishing Cardio
Cardio exercise is essential for heart health, but excessive, high-intensity cardio can damage your joints and spike stress hormones. Instead of long, high-intensity cardio sessions, switch to brisk walks, strength training, and low-impact cardio. These exercises preserve muscle and bone density, protect joints, and reduce injury risk, making them ideal for your forties and beyond.
Tip: Focus on joint-friendly exercises like walking and strength training to maintain long-term health.
4. Stop Lifting Without a Structured Plan
Strength training is one of the most beneficial exercises for people over 40, but lifting without a structured plan can lead to injuries. Leung recommends:
- Training at sub-maximal intensities (leaving 1-3 reps in reserve)
- Prioritizing technique and controlled movement
- Gradually increasing weights over time
Avoid maxing out without structure. Your goal is to maintain strength for decades, not just prove it in one moment.
5. Stop Living in Constant Stress
Chronic stress can lead to increased cortisol, poor muscle recovery, disrupted sleep, and hormonal imbalances. With career, family, and financial responsibilities, stress often accumulates, but it’s important to manage it. Leung suggests these simple stress-management techniques:
- Daily walking and movement
- Structured strength training
- Spending time outdoors
- Practicing mindfulness and breathing exercises
By incorporating daily movement and setting clear boundaries for recovery, you can reduce stress and protect your health.
Conclusion:
At 40 and beyond, it’s not about slowing down—it’s about training smarter, recovering better, and building resilience. Prioritize sleep, balanced nutrition, and stress management to ensure your body stays strong, energetic, and capable as you age. It’s all about consistency and making habits that matter for the long run.
