中年练不动了？教练的 8 条经验：别追新花样，先把计划、恢复和日常活动量做对

At 60, Michaela Bentley knows exactly how to train, eat and recover. But that wasn't always the case.

“As someone who's always maintained a pretty high level of fitness, that all came to a crashing halt in my late 40s,” the personal trainer and nutrition coach, who specializes in women's midlife fitness, wrote on Instagram.

“I started packing on the pounds, and all the things I had done my entire life to stay fit stopped working,” she recalled. “I was putting on weight and couldn't figure out why since I was doing the same things I'd always done.”

Here, Bentley shares what she learned from navigating those changes, while Sarah Campus, personal trainer, instructor, nutrition coach, and founder of LDN MUMS FITNESS, adds her expert perspective.

8 things I wish I'd known about midlife fitness in my 40s

1. Resistance training is repetitive

Effective training can be pretty boring—and that's okay. You don't need a completely different workout every time you train.

Repeating key movements allows you to practice technique, build strength, and track progression, both experts say.

“If you're doing completely different workouts every week, you're not building strength,” says Bentley.

“Constantly changing everything makes it much harder to see whether you're actually getting stronger,” agrees Campus.

2. Effort matters more than reps

There is no magic number of reps that suddenly makes a workout effective, whether that's eight, 10, or 12.

“What matters more is that you are challenging your muscles and working with enough effort to create a stimulus,” says Campus. Your final few reps should feel difficult and bring you close to failure while still allowing you to maintain good technique.

Make sure your training also becomes more challenging over time, Bentley adds, by gradually increasing the weight, reps or training volume—otherwise known as progressive overload.

3. You need to follow a program

Doing random workouts can keep you active, but they'll usually deliver random results.

“A structured program gives your training purpose and allows for progressive overload,” Campus says.

In midlife, consistency and progression are far more valuable than constantly chasing the latest fitness trend, which may even increase your risk of injury, she adds.

Bentley recommends sticking with a program for at least six months to a year.

4. Increase your NEAT​

Particularly if fat loss is your goal, increasing your Non-Exercise Activity Thermogenesis—or NEAT—can help reduce body fat.

NEAT includes everyday movement such as housework, walking, carrying shopping, gardening, taking the stairs instead of the elevator, and even fidgeting.

Walking, in particular, is one of the “most underrated tools for fat loss,” says Bentley.

“It increases daily energy expenditure without adding a ton of fatigue or interfering with recovery.”

“You don't have to spend hours in the gym to increase your daily energy expenditure,” Campus adds. “Taking the stairs, playing with your children or simply breaking up long periods of sitting all count.”

5. Take recovery seriously

Your training only works if your body has the opportunity to recover and adapt.

“More training isn't always better, especially when life is already demanding,” says Campus. “Prioritize sleep, rest days, nutrition and lighter sessions when needed.”

Bentley also recommends resting for at least two minutes between challenging sets so you can perform at your best.

6. The odd indulgence won't derail your progress

Consistent habits over weeks and months matter far more than one meal or one day.

“A meal out, birthday cake, or a weekend treat isn't going to undo weeks of regular training and healthy eating habits,” Campus says. “The goal is balance, not perfection.”

Bentley agrees, urging women to “eat the pizza” and “enjoy dinner with your friends.” Have fun, she says, then simply “get back to your usual routine” without dwelling on it.

7. Motivation is overrated

It's rare to feel motivated all the time, but you don't need to, say both experts.

Building habits and routines that fit around your life—and sticking with them even when motivation dips—is a much more reliable approach.

8. Calories first, macros second

“For fat loss, your overall calorie intake matters more than obsessing over whether those calories came from carbs or fat,” says Bentley.

When considering macros, she says to focus on food in this order: calories first, followed by protein and fiber.

Campus agrees. “Energy balance is important, but that doesn't mean calories are the only thing worth considering,” she says. “Protein, fiber, food quality, portion sizes, sleep, and activity all influence how sustainable your diet feels and how well you can stick to it.”

Sarah Campus is a highly qualified women's PT, Nutrition Coach, Running Coach, Distance Runner, mum of 3 and founder of LDN MUMS FITNESS.

She's the host of the Soho House Run Club in Chiswick and a STRAVA and TOMMY's marathon coach and ambassador. She specialises helping non-runners get into competitive distance running.

As a fitness and holistic wellness expert, Sarah regularly features on TV and in Magazines, offering tips and advice to keep the whole family healthy and active.