Exercise Routine For Over 40 – Both Men And Women

We are all aware that exercise routines are required to keep us fit. Busy lives and responsibilities are always impacting our ‘not enough time in the day’ lives getting in the way of what we know we must do to keep fit and healthy.

Thus, it is critical to select an exercise routine for over 40, that is going to be not only the best we can select for it to achieve the most possible gains physically, but to do so within the time constraints placed upon us, give us the best potential outcomes for our effort.

Critically to achieve these in the safest way possible free of any possible additional aches and pains through further possible injuries while exercising now, therefore increasing the likely hood that we are as efficiently maintaining our bodies as we possibly are able to reducing the chances of injuries into our futures too.

To Date Research.

There have been many exercise routines in the past decade claiming the above praised requirements however what has been proved recently both through our experiences with them and scientifically, is that those claims have not only fallen short of our expectations but added insult through injury by being actually unsafe in practice and reality, even to the extent that they should have been taken out of the exercises that are best for you available in the market only hindsight is always wonderful when looking back.

What Is This New Exercise Routine

It is acronymed HILIT which stands for High Intensity, Low Impact Training which allows for intensive efforts but is much more caring and gentle on our bodies.

Exercise routine for over 40It is a more specific approach to HIIT (High Intensity Interval Training) only more importantly it has evolved to sit between HIIT and LISS (Low Intensity Steady State) and therefore for those of us who prefer the middle ground in an effort that is challenging enough to keep us improving without the aches and pains that normally accompany exerting that effort. This meets the criteria we were looking for in the introduction.

Equally, important typical training routines aim to achieve strength not muscle mass and works our muscles to the best possible maximum capacity, while it’s cardio elements strive to get us closer to our target heart rate.

Unlike HIIT which like other high intensity efforts use plyometric content which involves some jumping and for those already afflicted with joint pains for example this is not only painful but dangerous. HILIT can provide us with all of HIIT’s benefits without the need for impact movement.

My women readers are going to be delighted with the fact that this is goingExcercise routine for over 40 be less arduous in expending time, it’s kinder on joints thus fewer aches and pains and no more running on treadmills. When combined with mind and movement regimens it’s going to be a winner.

For men, it is going to be invaluable if you have been away from exercise and wish to start again at 40 as well as much kinder if you are getting more advanced in years as benefits below will elaborate on.

Please see Extract 1 at the end of this article for exercise routine for HILIT.

Benefits of HILIT – As an ideal exercise routine for over 40

(1) Efficiency and Timeexcercise routines for over 40

In terms of efficiency and time we not only have the most efficient effort but importantly a typical exercise session is between 20 – 30 minutes and you achieve LISS (Low Intensity Steady State) effort benefits which are much longer in duration.

(2) Focus on what we can do

If we already have or carrying an injury it helps us focus not on what we cannot do anymore but on what we can do.

(3) Metabolism Improvement

HILLIT was a hit because it delivered Excess Post Exercise Oxygen Consumption (EPOC) which is the ability of getting your body to continue to burn calories at increased rates after the exercise routine is done keeping metabolism levels operating at a higher level.

(4) Keeping us on Track with our Fitness Goals

For those of us who walk or jog being our only exercise activity or any other steady-state effort that requires our bodies to expend effort at moderate or easy intensity that places them into a law of diminishing returns’ mode as our bodies get used to the stress exerted on them and the adaptationExercise routines for over 40 to what is being triggered by that effort is diminished which leads to non improvement which in turn leads to a weight loss straight line and we don’t get any stronger in either endurance or strength. HILIT exercises keep us guessing at what to expect next and moves us out of this halt in inertia and continue to improve in line with our fitness goals.

(5) Exercise Regularity

In order for us to be successful exercising routinely we have to cultivate disciplines that we are following this regimen regularly. In keeping impact exercises out of the equation those of us who suffer from chronic pain are more likely to be encouraged to continue exercising on a more regular basis.

(6) Exercise of Mind and Body

The challenge within HIILT is to get us to try emerging methods and Exercise routines for over 40to get our bodies move in differing motion planes,diagonally, side to side, front and back this helps keep smaller muscles which play a supportive role strengthened Our brains to be aware of where our bodies are termed proprioception aids our reactions and balance to differing stimuli, which are of crucial importance as we age.

Scientific Study Shows – Quality Effort Equals Quality Results

The science through new studies shows that movement guided effort is much more superior and more suitable than traditional exercise routines for over 40. This is challenging the concept of the beliefs held by millions of people in gyms across the world who don’t know they are pursuing sub-par effort fitness results even though they are working very hard indeed to get results.

It is definitely true that these traditional exercise routines produce results however new studies prove that movement based exercise provides and offers more superior results combined with less negative effects and has more favourable wider effects extending to activities in real life that is outside gym based environments. Exercise routines for over 40

The study involved three groups which we will go into further if required into this comprehensive series of reporting back to you on all aspects of exercise routines for over 40. Sufficient to say that the group called the movement guided fitness group which were given a program to pursue, coaching, technique and overviews on avoiding mistakes came out on top of other groups which included conventional coaching and a control group which was instructed to keep exercising with their own adopted routine


Combination Exercises

It has become evident to me that in order for us to arrive at what were Exercise routine for over 40seeking in the introduction, it is going to take a combination of exercise routines which are going to have to be combined in regular daily exercise and require looking at areas as we have already covered like HILIT and movement guided exercises but also encompass meditation as our minds are even more important and perhaps some technology to assess where we are and map our needs with some individual exercise routine programme or systems designed to our individual needs in order not to only find our way to our goals safely but also use specific, measurable, achievable, realistic and timely assessment and tools to arrive to our goals.


This concludes the contribution for today. I hope it encourages you the reader to keep abreast with what is happening and trending in the world of exercise to help keep you informed about your exercise needs. Please feel free to leave a comment or contact me by email to let me know what your views are or indeed how I can help by introducing further subjects you wish to find out about in the world of exercise and joining me in discovering what is available out there to help us meet our goals together.

 Extract 1

Exercise Routine For Over 40

HILIT Workout

A mixed cardio and body weight strength workout!

Duration – 25 minute workout. Maintain a steady pace inExercise Routine Over 40 between breaks

and keep safe form during.

March in place with high knees for 20 seconds, follow that up by a

10-second break, for eight iterations.

Commence pushups for 20 seconds, follow with a 10-second break, for

eight iterations.

Start a lateral shuffle for 20 seconds, follow with a 10-second

break, for eight iterations.

Commence triceps dips for 20 seconds, follow with a 10-second break,

for eight iterations.

Start with a sumo squat without jump for 20 seconds, follow with a

10-second break, for eight iterations.

Start frog push ups for 20 seconds, follow with a 10-second break,

for eight iterations.

Other examples include walking lunges, weighted jabs

with light weights, swimming, cycling, golf and mind exercises.

Attempt other areas of movement: upper body, lower body, core,

lateral movement (side-to-side), balance (which may be as easy as shifting weight from

one foot to another) while increasing and decreasing heart rate.

While doing combinations remember that we do not want to go into

diminishing returns so mix the combinations up so the body does not

expect the movements intermittently and get in and out of your comfort


What to Know Before Trying HILIT

Listen to your body

Do not over exert your body although some degree of discomfort is

expected. Take breaks if necessary and remember the aim is to eventually

feel good

Compete only with yourself.

Do not make this a competition with others. This at your own pace and

stamina and should be worked at consistently to arrive at a set of

exercises that are suited and comfortable to achieve for you.

Give it time.

Do not be overawed or overwhelmed as it is quite a natural response by

most people to feel so when something is new to them. Do the exercises

you have selected for yourself constantly and daily for a month before

deciding what is best for you. Do not forget to mix it up in differing


Remember to enjoy it ans introduce gradually the movement and mind

exercises to achieve the best possible combination and outcome for your

benefit in the long term.

I hope you have enjoyed the information researched to keep you informed on what is new in the exercise world. I will of course be keeping you informed and plan to give a guideline on up coming topics information for you. Please let me know in the comments section (below) topics that you are interested in and wish covered and I will do my best to cover them dependent on demand. Please don’t forget to leave your email address in order for me to reply to you, thank you


email: rami@exercisefitnessadvice.com

Website: exercisefitnessadvice.com

36 thoughts on “Exercise Routine For Over 40 – Both Men And Women”

  1. Thank you so much for sharing with us such a beautiful article .We all know that health is the key to happiness, both young and old .But for young people, the exercise routine will be a little different because they don’t have the energy to do everything. Just as I have been searching for an article like this for my father for a long time, my father is 45 .And I am very happy to see your article because it is so helpful to me .The HILIT facility has been known as the standard exercise routine for over 40 years .I think the need for more than forty years of skill and therefore focusing on what we can do with the timekeeper’s routine is to improve metabolism, maintain fitness, exercise, and exercise regularly, these must be well maintained that you explain your article.And after seeing your article I clearly understood that it would take a practice routine that consisted of regular daily exercise .And use specific, measurable, achievable, realistic and timely tools and tools to safely find the right goals and reach the right goals. Also I want to say that if I can maintain a regular combination of routine in my father’s case, I will definitely get good results.And this applies not only to my father but also to other women .

  2. Hi Rami,

    Thank you for your article about fitness through exercise for over 40 for men and women, I have a brother that is over 40 that should surely read your post.

    High Intensity, Low Impact Training HILIT is the way to go for that age demographic, I find efficiency and time to be of high importance to over 40 men and female because they are usually busy at that age.

     40 years old people are usually married with kids and rushing through the days to handle all their daily routines so training for 20 to 30 minutes should be easy to squeeze in and reap the rewards!

  3. Hi Rami

    It is important to develop a good exercise routine and to have one based on modern scientific techniques is very important. When you reach the age of 40 and beyond, you need to use exercises that strengthen your muscles around your joints but at the same time not to place to much stress on your body. There is no point trying to exercise and then cause yourself a serious injury. For a start when you pass 40 you have to realise that you are not young any more, you tire more easily and you cannot manage to do what was easier whilst you were younger. I think this exercise program looks very promising and I need to take them up myself. I always enjoy a new challenge. 



  4. Hi Rami
    As an over 50 who trains and races for running, but who is constantly wary of getting injured, HILIT looks really interesting, especially as you explain the benefits so clearly and in such a nicely presented manner. Do you have any links to pages that might give more details of the exercises?

    • In reply to John Platts.

      Hi John,
      Thank you very much for your kind comment,it is a new concept
      readily gaining ground for the benefits it is able to provide.
      I will certainly provide you with links as I update however for now
      Please enjoy this as particularly specific to you as a runner and has
      an exercise routine for you!
      Titled What is HILIT and should you jump on the bandwagon? Thank you again and I’m glad you enjoyed reading

  5. I am glad I came across your article, as I have not heard about HILIT before. Being a woman, in my late 50s, with not much sporting background, this is a truly valuable information for me. It is time to get into some exercising, possibly as effective as it could be, and so far, this sounds promising. I’d be pleased to read on on this matter, especially if you will consider sharing some beginners tips and advises for women of my age.

    • For you my lady I would do anything.
      Thank you ever so kindly for your comments
      I will be glad to share tips and indeed planning
      to furnish an update on intended future articles to
      enable people comment and interact to the type of information
      they would be interested in. Thank you again most kindly.

  6. As a woman well over 40, it is great to hear about a level of HIIT that is kinder to the body. I did feel the benefits of HIIT but also suffer from plantar fasciitis as well as knee injuries, which hindered my progress.
    Very informative post!

  7. Thanks for sharing your expertise on this topic. I think my folks are going to enjoy learning more about HILIT. They are both very active but they are looking for something more suitable to their age. I learned a thing or two for myself as well. Thanks again and keep up the good work.

    • Hi Ivan,

      Thank you for your kind comments Ivan. It is relevant
      for the young as well of course just so that they don’t
      do themselves an unavoidable injury. Thanks again for stopping
      by ;

  8. I have never been a fan of excercise but as I edge closer to 60, I see the negative effect it’s having on me. The pain in my hips was so bad I had to ask my doctor to sign me up for *GASP* physical therapy. He’s introducing me to some weight bearing, low impact exercises that are improving the situation. It’s never too late to start so thank you for your article that states just that!

  9. Hi Rami,

    Thank you for such an informative post. I have been doing a HIIT BootCamp for 4 years around 4-5 times a week and I mix in with the young ones quite well. This type of training has worked well for me but I thankfully don’t have any injuries.

    I’ve never heard of HILIT training and it sounds perfect for when I maybe need to slow down a bit, and for taking pressure off the joints. Too much cardio can really jolt the knees especially if you haven’t warmed up properly.

    I would definitely like to know more about this particular type of training.

    Keep up the good work!


    • Hi Alex,
      Thank you ever so much for your kind and useful comments.
      It would be wise in my view to start HILIt at whatever age
      doing so will be kinder to you both as progress in age and when you
      consider it is slow down time. Thank you again for your kind comment.

  10. I am much older than 40 but I sure believe your article. I try to walk for 45 min. to an hour daily and I have a very specific resistance routine that I do 5 days weekly. You article really makes the point that exercise is vital for health as we age. Thanks.

  11. Rami,

    It seems to me that you know your stuff. I could benefit from the HILIT method too, but was wondering if having only half of a right foot might make some portions of the regimen difficult to do?

    Thank you for your time!


    • Hi Jeff,
      Thank you for your kind sentiment. We all require to
      exercise. It can be adapted to suit you and the combination
      of meditation and movement should not be difficult.

      Thank you for your comment.

  12. Hello, Rami!

    Great article full of interesting and researched information! Thank you for that. I’ll be sharing your ideas with my friends – many of whom are now in their 40s! Quick question for you: You break the age of exercising here at 40. Is there a cut off then at say, 60 or 65? I’m just wondering for which ages you recommend these exercises! I also appreciate the fact that you have encompassed both genders here, as we know there are differences in how and what we choose to focus on for exercise!

    • Hello Heidi!

      Thank you so much for your kind words.
      There is no cutoff at 60 or 65 although there may be
      a reduction in the amount of routines one does. I recommend
      from 40 however this is for both old and young. Also we all start
      to lose muscle mass and function some time in our 30’s (sarcopenia) so exercise
      is a must. It is the kind of exercise that is important also much
      suited to the female gender in time saving, aching and potential injury.
      Thank you for your comment.

  13. That’s a very comprehensive introduction into the world of exercise for the over 40’s. I like that it seems to be a very holistic approach. So often mind and spirit are overlooked and ignored, yet they are equally important if we are to sustain consistent improvements to our bodies. Let’s face it, more times it’s the mind that stops us, even when the body is willing.

    Having what could be classed as a ‘tailor made’ approach makes so much more sense and as such, can concentrate on exercises that are of real benefit, not just for getting fit but in dealing with real life.

    Having done HIIT training in the past and being happy, though not enamoured with it, the HILIT system looks to be a perfect fit. The results look to bear that out also. I look forward to learning more about this and being able to implement it into my everyday life.

    • Hi Twack,
      Thank you very much indeed for your very kind
      comment and astute observations. I intend to publish further
      information and present a list of up coming updates for my
      readers to know what they are be interested in and collaborate
      on their preferred reading material input to prioritize.
      Thank you so much again for your most observant comment,

  14. Hi Rami.
    What a very interesting article. This is the first I have heard of HILIT. I go to the gym regularly and I am a runner. So this sounds intriguing.

    As a runner and in the 50+ I do worry about injury. I can’t imagine not being able to go running.

    I would love to learn more about this. Do you have any suggestions or links that would let me explore this further?


    • Hi Wanda,
      Thank you for visiting and reading the article.
      The fact that you are a runner and gym enthusiast as you have seen
      places tremendous impact on your body and it doesn’t
      have to be so. I am compiling a routine for HILIT it is very new.
      I have also introduced the second article which I suggest you read to cover mind
      and movement which is more comprehensive regarding what is required.

      I have also made a note to send you a link

      Thank you for your kind comments.


  15. Interesting article Rami:
    Thank you so much for writing about such important subject. You hit the nail on the head when you include meditation, which should be done before exercising so as to calm down your mind. This way you can focus on the HILIT routine much better and avoid either injuries or overexercising. Being 71 myself this is very important. As you comment in your answer to Heidi, as you get older, reducing the amount of routines is necessary to compensate the loss of strength.
    I am looking forward for new blogs from you my friend.
    Best regards from México.

    • Hello Eugenio,
      Thank you for your kind words.
      As I understand it 71 and going strong.
      Absolutely agree as the second blog Flow Of Movement
      attempts to show your mind is more important as it is required
      to hold the tension in movement.
      Thank you so much again.

  16. Thank you so much for this very informative and well researched article. As a 44 (nearly 45) year old, your advice is very welcomed. I love the idea of mixing High intensity with low intensity exercise. I think the challenge we have at this age is finding the time to exercise, when I was younger (before the children) I would visit the gym every morning and combine this with swimming and classes. Now I think the plan you are advising would be much more suitable.

    I think combining exercise with meditation and listing to my body is very important, although my mind still feels like it is 24, my body often reminds me it is not. I love a good run around my local park, but equally enjoy a Hatha yoga session. I think by combining higher and lower impact the body gets a good variety of exercise and this prevents injuries or days of aches and pains.

    Thanks for this great article and I look forward to reading many more!

    • Hi Sara,
      Thank you so much for your kind and informed comment.
      The beauty of this new approach is its consideration of time
      only 20 minutes. The movement and mind exercises even less.
      I do not want to deter you on the running only it is very high
      impact on your leg parts.
      I very much appreciate you visiting, reading the article and intention
      to visit again you are always very welcome here.
      Thanks again,


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