Yahoo Canada spoke with Miriam McCrea<\/a>, a certified personal trainer, and Pierre Dalati<\/a>, a health and wellness content creator, to discuss some of the biggest mistakes people over 40 can make when exercising \u2014 and how to work out more effectively.<\/p>\n This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.<\/p>\n Biggest workout mistakes, according to expertsForgetting to stretch before your workout<\/p>\n Let\u2019s be honest, how many of us start our workouts at full intensity without stretching beforehand? Stretching before exercising is a crucial part of increasing our blood flow before beginning a workout and helps reduce the potential for post-workout discomfort, sprains and muscle soreness.<\/p>\n According to the National Library of Medicine<\/a>, only 49 per cent of adults stretch before working out as a \u201cpre-exercise routine\u201d, a practice that Dalati believes should become a habit.<\/p>\n Stretching before and after a workout can help prevent injury. (Image via Getty Images)<\/p>\n \u201cYou want to get the blood flowing, you want to get your mobility going before you get into any exercise,\u201d Dalati said.<\/p>\n McCrea recommends doing \u201cdynamic stretching with movement\u201d like leg swings or high knees before a workout and \u201cstatic stretching\u201d afterwards to target specific muscle groups (think calf stretches and tricep stretches). She considers creating an efficient post-workout routine to be just as important as stretching before exercising.<\/p>\n \u201cIf I\u2019m leaving the gym and I walk there, I\u2019m going to be walking for another 2,000 steps or so after,\u201d she said. \u201cTo me, that would count as a cooldown workout.\u201d<\/p>\n Not having a consistent workout routine<\/p>\n It’s the New Year’s resolution that’s one of the hardest to keep: getting in shape.<\/p>\n It’s easy to fall out of a routine at the gym. Schedules change, costs of memberships can go up, and sometimes we can lose motivation to hit the gym after a long day of work. However, studies show that people who engage in regular, moderate exercise tend to live longer<\/a> and enjoy a higher quality of life.<\/p>\n Many of us start out strong in the gym, but can’t maintain a rhythm that will lead to results. (Image via Getty Images)<\/p>\n McCrea believes many people lose motivation to work out because they have a negative mindset surrounding exercise.<\/p>\n \u201cMost of us aren’t training for elite sports,” she said. “[We’re] training for everyday life,\u201d said McCrea. \u201cThere is no need to clutter yourself with random workouts. Stick with the basics.\u201d<\/p>\n Overworking your body with a ‘heavier’ routine<\/p>\n It’s a common misconception that when you start working out, you have to push your body to its limits. Instead, McCrea suggests that people over 40 “start from scratch” to build an effective routine.<\/p>\n \u201cYour body is not going to be the same as it was when you were in your twenties,\u201d she said. \u201cMaybe your form wasn\u2019t that great in your twenties […] so a big thing with reconnecting with fitness in your forties and beyond is meeting yourself where you are.\u201d<\/p>\n Your body is not going to be the same as it was when you were in your twenties<\/p>\n Miriam McCrea<\/p>\n Starting low and slow and building your routine over time is a better way to see results and avoid injury.<\/p>\n \u201cLet\u2019s say you are weightlifting, you want to start with an easier progression or lower resistance and gradually work your way up rather than just jumping straight into lifting heavy or whatever exercise you are doing,\u201d Dalati said.<\/p>\n How to improve your workout routine if you’re over 40Prioritize a healthy diet<\/p>\n A healthy lifestyle is more than just exercising; it’s about eating and sleeping well. According to Dalati, nutrition is key in maintaining a healthy weight and supporting muscle mass.<\/p>\n \u201cYou can\u2019t outwork a bad diet,” he said. “You want to make sure you are getting enough protein and carbohydrates to energize yourself in order to stay active throughout your day.\u201d<\/p>\n Since we “lose muscle mass as we age,” McCrea said it’s important to focus on adding protein to your diet. Protein can help build muscle and repair muscle damage sustained during exercise.<\/p>\n Sources of protein<\/a> can include protein shakes, yogurt, lean meats and adding beans to your favourite meals.<\/p>\n Factor in recovery time between workouts<\/p>\n While it is easy to assume that the more you work out, the better, it’s actually important to factor in rest days for your body to recover from exercise.<\/p>\n \u201cI notice that when people first start working out, especially after a long break, they need more recovery time in between sessions,\u201d said McCrea. \u201cWhen you are younger, you can go to the gym every day and bang out a super heavy weights workout, and you aren\u2019t even that sore. But when you are older, you probably will be more sore.\u201d<\/p>\n Foam rollers, massages and rest days can help ensure you don’t feel the aches and pains of your workout. (Image via Getty Images)<\/p>\n McCrea said you can factor in recovery time by spacing out your workouts and focusing on specific body parts per workout. This can help prevent injury and help make workouts more effective and enjoyable.<\/p>\n Give yourself some grace<\/p>\n Some people can fall into the habit of comparing their body or fitness levels to their peers, but it’s important to remember that it doesn’t matter how your body looks; it’s how it feels that counts.<\/p>\n Everyone’s fitness journey is different and some people can notice results on the scale while others see results in the way their clothes fit. Regardless of whether or not you undergo a major physical transformation, the important thing is that you’re prioritizing your health and moving.<\/p>\n “It’s never too late,” said McCrae.<\/p>\n Looking to get the most out of your workouts? Keep scrolling to see some products that can help elevate your exercise routine \u2014 and your recovery.<\/p>\n Let us know what you think by emailing us<\/a>, commenting below and tweeting @YahooStyleCA<\/a>! Follow us on Twitter<\/a> and Instagram<\/a>.<\/p>\n![\"Woman](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2025\/09\/ffb2f1d0-881a-11f0-9f3f-9c5d45699304.jpeg\"\/)
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