Published May 28, 2026, 10:38 AM EDT

Consistency in your 40s and 50s ensures you have the physical capability to enjoy your later years.

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Published May 28, 2026, 10:38 AM EDT

Consistency is key in fitness, especially as we age through each decade, because what you do in your 40s matters to how you feel in your 50s, and the same holds true for each subsequent decade. Consistency creates a compounding effect that enables you not just to be healthy and fit but also to secure your independence, mental health and pain mitigation for years to follow. Here is a question from a retiree who is still young but is at an important crossroads in his life, as what he does now matters tomorrow: Hey Stew, I am 46. Retired from the military and am trying to get back into fitness after about six years off. I still get up and do things, but I’m only hitting the gym once a week. Is that an OK place to start? What do you recommend? Thanks, JK JK, thanks for your service. Thinking about longevity like a financial investment may be helpful. By the time we hit 40, the margin for error shrinks, but the leverage we have over our future self can skyrocket with a similar training structure as you had while serving. While moving more is key to our overall health, going to the gym once a week may not provide enough structure to see worthwhile improvements. A 30-minute daily walk and a basic lifting routine done four times a week for a year yields massive physiological adaptations. Once a week may be enough to maintain a minimum standard, however. It really depends on your goals. You still have time to build up sufficient fitness to compete at the highest levels in strength or endurance competitions. Or, you can diversify your training to maintain a solid, above-average level of fitness across all components, like the tactical athlete: strength, power, speed, agility, endurance, muscle stamina, flexibility, mobility and grip. All these help you remain an asset in everyday life situations and even in emergency situations. You can work to become an asset or a liability. Can you help others in your life, or do they need to help you? People who can become healthy should focus on these types of lifelong goals if possible.