ARE YOU Over 40? The Top 5 Fitness Myths Holding You Back

If you are over 40 and want to feel fitter, stronger, and healthier, chances are you have already heard a lot of conflicting advice. The problem is that some of the most common ideas about fitness are actually myths that hold people back.
​
Here are 5 of the biggest myths I see every week and the truth you need instead:

Myth 1: Cardio is all you need

Running or cycling are great for heart and lung health, but they do not stop age-related muscle loss. From 40 onwards, muscle loss accelerates, so strength training is the key to keeping your body strong and capable.

Myth 2: Heavy weights are dangerous after 40

The truth is the opposite. Done correctly, strength training with resistance is one of the best ways to protect joints, bones, and mobility as you age. Coaching matters, not avoiding weights.

Myth 3: It’s too late to start

It is never too late. I have seen members start at 50, 60 and even 70 plus, and make incredible progress. Your body can adapt at any age if you give it the right stimulus.

Myth 4: You need to train every day

Consistency matters, not volume. Two to three quality strength-based sessions per week, supported by daily movement like walking, is enough to build results that last.

Myth 5: Diet is about restriction

The “eat less, move more” approach misses the point. High protein, plenty of colourful veg, better sleep, and managing stress are the real drivers of long-term fat loss and energy. Restriction alone does not work. Building better habits does.

The bigger picture

Research shows adults can lose 3–8% of muscle mass per decade after 30 if they don’t strength train. That’s why lifting matters more, not less, as you get older. For women, strength training slows bone loss and helps protect against osteoporosis. For men, it helps maintain testosterone levels, muscle mass, and energy. For everyone, it reduces the risk of diabetes, heart disease, and depression.

The truth is simple: focus on strength, build consistency, and make small changes that add up over time. That is what works after 40.

Bonus resource

Back in 2017, I recorded a video where I broke down 7 other myths I was seeing at the time. Looking back, they still hold true today. If you want to dig a bit deeper, you can watch that here:

👉 Watch the video

The takeaway is the same whether it is 2017 or today: progress comes from ignoring the myths and focusing on the proven basics.

See you in the gym,

​David “Strength for life” Knowles
Gym owner
Coffee drinker
Almost 20 years coaching sport and fitness
Proud dad x 5 amazing little humans
Wannabe musician still holding out for my big break