Why Your Workout Should Change With Each New Decade
- Dr Mark Uren
- 8 hours ago
- 3 min read
Based on the ZOE Science & Nutrition Podcast – March 13, 2025Guests: Gabby Reece (athlete & wellness expert), Dr. Federica Amati (nutrition scientist)
As our bodies age, so should our approach to movement and exercise. That’s the key takeaway from this engaging podcast episode where former professional volleyballer Gabby Reece and nutrition expert Dr. Federica Amati explore why fitness isn’t a “set and forget” prescription — and how tweaking our workout styles by decade can help us age better, move better, and feel stronger.
Let’s take a closer look, decade by decade.
In Your 20s and 30s: Build the Foundation
“You’re building your body’s bank account — invest wisely.” – Gabby Reece
Focus: Strength, mobility, and variety
Why: These are your peak years for muscle growth, bone density, flexibility, and recovery. What you build now supports your health long into the future.
Priorities:
Build lean muscle mass
Develop proper movement mechanics and posture
Improve cardiovascular endurance
Maximise flexibility and mobility
Exercise Ideas:
🏋️♀️ Strength training: squats, deadlifts, push-ups, resistance bands
🧘♂️ Yoga or Pilates: enhance joint range and stability
🏃♂️ Cardio: interval running, swimming, team sports
🤸♀️ Skill-based movement: martial arts, climbing, dance
Bonus tip: Learn to move well now — especially under load. Poor movement patterns today become injuries tomorrow.
In Your 40s and 50s: Adapt for Longevity
“Midlife isn’t when we stop — it’s when we shift gears to protect our future.” – Dr. Federica Amati
Focus: Hormonal changes, joint preservation, injury prevention
Why: Muscle mass and bone density begin to decline, and recovery becomes slower. But with the right plan, you can remain strong, mobile and pain-free.
Priorities:
Maintain and rebuild muscle mass (sarcopenia risk rises)
Protect joints and spine
Improve mobility and stability
Support hormonal and metabolic health
Exercise Ideas:
🏋️♂️ Resistance training 2–3x/week (include compound lifts)
🧘♀️ Mobility work: foam rolling, dynamic stretching, yoga
🏃♀️ Low-impact cardio: rowing, cycling, brisk walking
🧍♂️ Balance work: single leg exercises, tai chi
🪢 Functional circuits: kettlebell swings, TRX rows, bodyweight moves
Mind the desk! Sedentary habits often increase in this life stage. Counter it with posture-friendly movement and spinal mobility drills.
In Your 60s and Beyond: Move for Independence
“Exercise becomes about keeping what you’ve built and staying functional — not flashy.” – Gabby Reece
Focus: Balance, function, bone health, fall prevention
Why: After 60, loss of muscle and stability can quickly reduce independence. The right exercise helps maintain confidence and autonomy.
Priorities:
Prevent falls and frailty
Maintain mobility and grip strength
Improve reaction time and coordination
Support heart and lung health
Exercise Ideas:
🧍♀️ Functional movements: sit-to-stand, step-ups, wall push-ups
🪑 Resistance bands and light weights: shoulder press, rows, calf raises
🧘♂️ Stretching and posture: gentle yoga, daily spinal mobility
🚶 Walking or water aerobics: joint-friendly endurance
🧘 Balance drills: heel-to-toe walks, standing on one foot, BOSU ball
Gabby’s tip: Think prehab, not rehab. Daily gentle movement is the key to long-term resilience.
Overarching Advice from Gabby & Dr. Amati
Exercise is non-negotiable: Your body adapts to what you do, not what you used to do.
Consistency beats intensity: Especially after 40, moderate and regular beats hard-and-fast every time.
Reassess every 90 days: Adjust your movement plan based on your energy, lifestyle, and body changes.
Train smart, not hard: Rest, sleep, hydration and recovery matter more with every passing decade.
Nature matters: Move outside — for mental and metabolic health.
Final Thoughts
Your body changes with every decade — and your workouts should too. This doesn’t mean slowing down; it means training with wisdom. Whether you're building your base, preserving mobility, or preventing frailty, movement is medicine.
Need help tailoring your fitness routine to your spine, posture, or phase of life? Let’s talk at your next chiropractic visit — we’re always happy to help you move well for life.
Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.
Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.
Yours in Health,
Dr's Mark & Julie
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