As you transition into your 30s, your body undergoes a series of changes. Hormonal adjustments occur, metabolism begins to decelerate, and you’re likely to experience a gradual decline in lean muscle mass, a condition known as sarcopenia. Without a regular regimen of resistance training, you could potentially lose between 3% and 8% of your muscle mass each decade. Karen Ann Canham, the CEO and founder of Karen Ann Wellness, emphasizes that maintaining consistency in your workouts is more crucial than the intensity. Here, Canham shares her expert advice on how often you should exercise weekly to preserve muscle strength after reaching the age of 40.

“For most adults, engaging in physical activity three to four times a week strikes the right balance for muscle maintenance while also allowing sufficient recovery time,” Canham explains. “Unlike our younger years, after 40, the nervous system and recovery capacity become more significant, making it essential to align training with the body’s natural rhythms rather than continuously pushing boundaries.”

How Many Days a Week Should You Work Out To Maintain Muscle After 40?

Participating in two strength-focused sessions each week can suffice for maintaining muscle mass when paired with daily activities such as mobility exercises, walking, or light cardiovascular workouts.

“Nevertheless,” Canham adds, “three to four workout sessions with varied intensities produce superior results and help sustain metabolic health, strength, and energy levels. The objective is to target every major muscle group weekly through compound exercises such as squats, lunges, pushes, pulls, and hinges, while appropriately managing load and recovery.”

“However, three to four sessions with varying intensities deliver better results and maintain metabolic health, strength, and energy,” Canham notes. “The goal is to hit every major muscle group each week through compound movements (squats, lunges, pushes, pulls, and hinges) while balancing load and recovery.”

General training frequency is similar for both men and women, but Canham points out that hormonal differences mean the approach to exercise should be personalized.

“Women may benefit from incorporating more restorative or mobility-focused days around their strength sessions, while men often respond well to slightly higher intensity and load variations,” Canham tells us. “In both cases, the key is building consistency rather than perfection.”

After 40, your body best responds to moderate-to-high-intensity training with controlled volume. Intentional lifting and focusing on proper form creates better muscle activation than if you were to emphasize heavier weights or longer training sessions.

“Prioritizing recovery days, stretching, and somatic movement supports the nervous system’s ability to adapt, which is crucial for maintaining progress and avoiding burnout,” Canham says.

Moral of the story? After 40, it’s all about doing “what truly counts.” Being consistent with your workouts, performing mindful strength exercises, and getting sufficient rest will help you stay energized rather than fatigued.