Joint health is often neglected during workouts, yet for those over 40, specific lifting mistakes might be harming your joints without you realizing it. It’s important to become aware of these issues.

“Once you pass 40, hormonal changes may decrease collagen production and joint lubrication, causing stiffness and a limited range of motion,” advises Caitlin Donato, director of fitness at Pritikin Longevity Center. “When these factors are coupled with muscle imbalances, inadequate sleep, and inflammatory lifestyle elements like stress or alcohol, the chances of joint wear and tear increase—especially under heavy loads.”

Below, Caitlin shares several lifting mistakes to ditch ASAP to protect your joints as you age.

Not Focusing on Proper Form or Tempo

In weightlifting, maintaining proper form is crucial. Experts repeatedly emphasize that rushing through repetitions with improper form can result in injuries.

“Focus on quality overload, train from the ground up, and include preparatory movements before lifting,” Caitlin suggests.

In addition, make sure every exercise you do is controlled (e.g., 2-1-2 tempo). Caitlin says controlled movement “protects connective tissue and reinforces stability.”

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Doing Risky Lifts

Certain lifts can become riskier with age.

“Barbell back squats, for instance, can place excess pressure on the spine, especially in those with limited mobility,” Caitlin explains. “Safer alternatives include landmine squats, dumbbell front squats, or cable-based movements that mimic natural joint angles. When seated, use back support for upper body lifts to reduce strain.”

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Lifting Too Heavy, Too Soon

You’ve likely heard the saying “slow and steady wins the race,” before—and there’s much truth to it. Your workouts are no exception.

Caitlin cautions against lifting too heavy, too soon.

“Skipping progressive overload is a fast track to joint strain,” she says.

Progressive overload is all about slowly making your workouts more challenging so your body continues to progress. So don’t get ahead of yourself—you’ll advance to heavier weights soon enough.

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Ignoring Pain and Structural Imbalances

Pushing through pain and/or structural imbalances can create major setbacks and make underlying issues even worse. After 40, your body takes longer to recover, so training smart and addressing any discomfort head-on is the name of the game.6254a4d1642c605c54bf1cab17d50f1e

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Not Adjusting Your Range of Motion or Angles

As you age, your mobility changes. This means your form should be tailored to best suit those changes in your workouts. Sticking with the same angles or pushing through a complete range of motion can cause unwanted injury.

Alexa Mellardo