Training in Your 40s: What I’ve Learned, so far…

As I turn 42 this year, I’ve come to appreciate that training in your 40s isn’t about doing less—it’s about training smarter. The days of smashing back-to-back sessions without a second thought are behind us, and that’s not a bad thing. It’s about understanding how to work with your body, not against it.

At BOND, our strength and conditioning classes should be viewed as two separate sessions: Strength (1) and Conditioning (2). In our 20s and 30s, we could lump them into one high-energy session, but now, recognizing them as two distinct training loads is key. So if you hit three Hybrid classes a week, that’s actually six training sessions your body is recovering from.

Adjusting for Life’s Realities

Training in your 40s means factoring in the reality of life—broken sleep, work stress, weekend celebrations, missed meals, and for some, having young kids. These things aren’t just minor inconveniences; they have a direct impact on how you perform in the gym.

How These Factors Impact Your Energy Levels

• Broken Sleep → Poor sleep leads to increased cortisol (stress hormone) levels, slower recovery, and reduced motivation. You may notice you fatigue quicker in workouts and struggle to hit the same intensity as usual.

• Work Stress → Mental fatigue is just as draining as physical fatigue. Stress leads to higher baseline cortisol, making recovery slower and increasing the likelihood of overtraining symptoms.

• Weekend Celebrations (Alcohol, Late Nights, or Heavy Food) → Alcohol and poor food choices affect hydration, inflammation, and sleep quality, which all impact performance the next day.

• Missed Meals or Poor Nutrition → Under-fueling leads to low glycogen stores, poor energy, and weaker lifts. It can also increase cravings, making it harder to maintain consistency in your diet.

• Having Young Kids → As rewarding as kids are, the reality is they demand energy—physically, mentally, and emotionally. Late nights, early mornings, constant movement, and never really "switching off" all take a toll. Even if you're not the one waking up in the middle of the night, disrupted sleep and the mental load of parenting impact your recovery, motivation, and ability to push hard in training.

Smarter Training, Better Recovery

Recognizing these factors allows you to adjust your training rather than force through exhaustion. Here’s how you can train smarter:

✅ Feeling sleep-deprived or mentally drained?
🔹 Skip high-intensity sessions and instead focus on strength work at moderate intensity.
🔹 If you’re really flat, opt for a low-volume session—just Strength or Conditioning, not both.
🔹 Prioritize sleep where possible, even if that means shifting training times.

✅ Struggling with stress or a demanding week?
🔹 Lower the intensity, aiming for 60-70% effort rather than going all out.
🔹 Add in longer warm-ups and cooldowns to manage stress and improve recovery.
🔹 Consider mobility work or a walk instead of forcing a session when you’re completely drained.

✅ Coming off a big weekend (or just feeling off)?
🔹 Hydrate aggressively—electrolytes and extra water will help recovery.
🔹 Stick to lighter conditioning rather than heavy strength work if your energy is low.
🔹 Avoid skipping meals—get back to balanced nutrition to restore glycogen and energy levels.

✅ Frequently tired or getting sick?
🔹 Reduce total training volume—consider half sessions or alternating between high and low-intensity days.
🔹 Ensure you’re eating enough protein, fats, and carbohydrates to support recovery.
🔹 Prioritize recovery tools—stretching, sauna, ice baths, or even a nap can go a long way.

The Key Takeaway: Train for Longevity

The goal is not just to train hard—it’s to train consistently for years to come. Some weeks, you’ll feel unstoppable, and other weeks, life will throw challenges your way. That’s normal. Instead of getting frustrated, recognize what’s impacting your energy, adjust your training accordingly, and keep showing up.

You’re not slowing down—you’re getting smarter. And that’s what will keep you strong, fit, and capable for years to come.