Even if you’ve been working out regularly for years, hitting the gym after 40 can feel, well, increasingly challenging, both mentally and physically. If you’ve been doing the same routine or fitness classes for years, you may find that your motivation or results are starting to dwindle. (You can blame the latter on a slowing metabolism. Sigh.) Or maybe you’re finding that your muscles can’t handle hardcore, back-to-back workouts anymore, which is totally normal. Muscles take longer to recover post-workout as we age.
While these factors can be frustrating, it’s important not to let them hinder your workouts. “Maintaining a regular exercise program has many health benefits. It helps to reverse the progression of chronic conditions associated with obesity, it promotes confidence, increases overall wellbeing and can decrease depression,” says personal trainer Jay Cardiello.
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Zumba Toning
Want all of the advantages of fitness without feeling like you’re working out? Zumba yoning and similar dance-based strength classes might be for you.
“Zumba classes are a great way for women to take the thought process out of exercise. When you’re following an instructor you don't have to worry about sets, reps, or when to rest,” says Cardiello. This allows you to fully “get in the zone” and forget about that pending work deadline.
A typical Zumba yoning session incorporates the same dance music and easy-to-follow choreography as a standard Zumba class but also works in strength training exercises that target the thighs, arms, and stomach muscles, which all tend to accumulate fat as we age. The weight lifting will also help decrease aches associated with arthritis—and prevent its onset in the first place.
Where to try it: Zumba toning classes are taught at Fernwood Fitness.
The Zumba app also has Zumba toning classes you can do from home when you pay for a membership.
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Vinyasa Flow Yoga
If you’re one of the skeptics that believe yoga isn’t rigorous, take a Vinyasa class. Personal trainer Jim White says it’s a must-try for women over 40.
Each class combines stretches that help undo decades of desk slouching and strength moves that will help you maintain lean muscle as you age. White also notes the mental health perks of committing to a practice: “It helps quiet the mind and lowers stress levels,” he says. Considering stress tends to compound with age and can impact everything from blood pressure and immunity to depression (something that women over 45 have a predisposition for), Vinyasa is definitely a beneficial class to work into your weekly routine.
Where to try it: Vinyasa classes are offered across the country at various gyms and yoga studios.
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Barre
Most of the exercises in a barre class use a classic ballet barre as a prop, but if you have two left feet don’t worry; you won’t be dancing in this class.
Sessions typically begin with a warm up and lightweight exercises designed to preserve metabolism-fueling muscle mass. However, the bulk of the class happens at the ballet barre, where the instructor will guide you through low-impact and no-impact postures that build muscle endurance and improve balance and flexibility—two things that can help ward off injury and pain as you age.
The class wraps up with flexibility training (a must for maintaining mobility) and core exercises that flatten the belly and ward off future aches and pains.
Where to try it: Both Fitness First and Fernwood gyms provide barre classes. There are also dedicated barre studioes in major cities.
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Spin
This workout is ideal for anyone looking to get the full-body workout of a run, without the muscle and joint stress. Spin classes are a form of cardio interval training that combines sequences of high and low resistance with varying speeds. Not only does this style of training benefit heart health, but it can also help you burn more kilojoules in a shorter amount of time.
“Spinning is a must for women over 40 trying to lose weight and gain muscle tone. It is one of the highest kilojoule-burning classes out there,” says White.
Worried you won’t be able to keep up with the more experienced riders? Don’t be! You can control the resistance level on your bike throughout the class, so if the workout ever becomes too intense, you have the option to dial back the resistance or move at a slower rate.
Where to try it: Spin classes are offered by Fitness First and Virgin Active gyms across the country, as well as dedicated spin studios in major cities.
If you think it might be the exercise for you, a Peloton bike and membership can bring the experience into your home.
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Pilates
If you’ve dealt with injuries in the past, or suffer from body aches and pains, try a Pilates class. Not only is Pilates a surefire way to rebuild and strengthen weaker muscles, but it’s also one of the best classes you can take if you want to ward off pain and prevent injury. Cardiello recommends the workout specifically for women who suffer from lower back pain.
“Pilates is an incredible way for women to increase mobility and strength throughout their hips, which reduces lower back pain. The class does this by targeting muscle imbalances and weaknesses throughout the entire body.”
Where to try it: Pilates classes are offered by Fitness First and Virgin Active gyms across the country, as well as dedicated Pilates studios in major cities.
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