The Top 5 Mistakes People Make When Trying to Get Fit After 40

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The Top 5 Mistakes People Make When Trying to Get Fit After 40

Many adults across Norwest, Bella Vista, Castle Hill and the wider Hills District want to get fitter, stronger and healthier after 40 — but most struggle because they unknowingly follow outdated or ineffective approaches. The truth is that your body changes with age, and your training approach must evolve with it.

At Focus Health & Fitness, we specialise in helping adults over 40 build strength, improve mobility, lose weight and feel energised again through personalised, holistic coaching. Here are the five biggest mistakes we see and how to avoid them.

1. Doing Too Much Cardio and Not Enough Strength Training

Many people over 40 believe cardio is the best way to lose weight and improve fitness. While it has benefits, relying on cardio alone can lead to:

✔ Muscle loss
✔ Slower metabolism
✔ Poor posture
✔ Increased injury risk

Strength training is far more effective for metabolism, fat loss, posture and long-term health. Our personal training sessions in Norwest focus on building lean muscle to keep your body strong and resilient.

2. Ignoring Mobility, Flexibility and Joint Health

Stiffness increases with age, especially in the hips, spine and shoulders. Ignoring mobility leads to pain, reduced movement quality and limited progress in training.

Our Ryoga Stretch program helps adults over 40 improve flexibility, reduce tension and enhance recovery — essential for training safely and effectively.

3. Training Like You Did in Your 20s

High-intensity workouts, bootcamps and fast-paced circuits may have worked in your younger years, but after 40 they often cause:

✔ Joint pain
✔ Burnout
✔ Injuries
✔ Inconsistent training

The key is intelligent programming that builds fitness progressively without overloading your body.

4. Overlooking Stress, Sleep and Lifestyle Factors

Stress, poor sleep and busy schedules affect your ability to recover, lose weight and stay motivated. Most people fail not because of the workout, but because their lifestyle isn’t aligned with their training goals.

Using principles from the Four Doctors model — Dr Diet, Dr Movement, Dr Quiet and Dr Happiness — we help clients develop habits that support better energy, recovery and consistency.

5. Trying to Do It Alone

Many adults waste months or even years trying to piece together a fitness plan without guidance. A personalised approach creates faster, safer and more predictable results.

Our private studio environment ensures focused coaching, tailored planning and accountability — everything needed to stay on track.

How We Help Adults Over 40 in the Hills District

We work with clients from Norwest, Bella Vista, Castle Hill, Kellyville, Rouse Hill, Glenhaven and Kenthurst who want sustainable, long-term improvements in health, posture, mobility and strength.

Start Your Fitness Journey With Confidence

If you’re ready to get fit after 40 without injury, frustration or confusion, we can help. Explore more articles in our blog or book your personalised consultation through our contact page.

Health and happiness,
Ryan Fraser