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It’s crucial to keep yourself informed about ways to improve your workout routine and overall well-being. Here, we delve into six gym habits that could be detrimental once you hit 40. Let’s explore if any of these resonate with you. We consulted with Luke Jones, a certified personal trainer at HERO Movement, who believes that one of the biggest mistakes individuals make is exercising as if they were still 25 when they are actually 40. Your body undergoes significant changes during this stage of life, and your fitness regimen should adapt accordingly.
According to Luke, “The primary challenge for many individuals is the aspect of recovery. It’s not that you can’t engage in intense training, but your body may require more recovery time between vigorous sessions. Hormonal fluctuations, slower tissue healing, and decreased joint lubrication indicate that the ‘go hard or go home’ approach may not yield the desired results. What was effective at 25 could now result in persistent soreness, performance plateaus, or even injuries. Despite this, your body retains remarkable capabilities—it simply necessitates more attentive care. The objective isn’t to hold back out of fear but to exercise intelligently to maintain a consistent and injury-free routine.”
Although that’s the biggest bad habit, there are more.
Pushing Every Set to the Limit
It’s essential to pace yourself and understand your limitations.
“Pushing each set to its limit might seem productive, but in the long run, it can exert unnecessary pressure on the joints, connective tissues, and nervous system,” Luke explains. “As we age, recovery tends to be prolonged, and consistently pushing towards burnout may impede progress rather than hasten it.”
Skipping Warm-Ups and Mobility Work
Everyone needs to warm up before a workout; not doing so puts you at risk of sustaining injury. Keep in mind, if you get injured, you won’t be exercising for a while.
“Rushing into training without properly prepping the body can increase injury risk, especially for joints like the shoulders, knees, and spine,” Luke warns. “A few minutes of movement prep can go a long way toward better performance and fewer setbacks!”
Following a Plan That Doesn’t Fit Your Abilities
It’s essential to know your abilities, including performance level and limitations.
“Many gym-goers follow generic online programs or intense workouts designed for younger athletes,” Luke tells us. “But after 40, things like recovery capacity, mobility, and injury history vary widely—training should reflect that, not ignore it.”
Avoiding Unilateral Training
As you age, it’s increasingly necessary to assess your workout and tweak your routine. Little changes can make a big difference in your performance and results.
“There’s still plenty of room to chase the big bilateral lifts—deadlifts, squats, presses—if that’s your thing,” says Luke. “But while asymmetries aren’t something to panic about, they can accumulate as we age. Incorporating more single-leg and single-arm work, and moving through different planes—lateral lunges, rotations, that sort of thing—can help maintain balance, support joint health, and ultimately help you get more out of your big lifts (and everything else you do in day-to-day life).”
Ignoring Recovery
As previously mentioned, recovery is king when it comes to a solid workout plan. Don’t skip rest days and recovery sessions—ever.
“Mobility drills, foam rolling, and active rest days often get skipped in favor of squeezing in another tough workout,” Luke explains. “But building them in is essential for managing stiffness, supporting tissue health, and staying consistent.”
Over-Prioritizing Heavy Lifting
One habit that can easily get overlooked in performing workouts is prioritizing quality over quantity.
“Chasing personal bests week after week is great for motivation, but can be hard on the joints over time,” Luke states. “A more sustainable approach involves rotating load, tempo, and intent to build strength without burnout. Consistency over intensity.”
Alexa Mellardo
