Stop wasting time on workouts that don’t work for your midlife body

Take this quick quiz to discover whether your routine is protecting your muscle, metabolism, and long-term health — or if it’s time to get more bang for your workout buck (and how to do it).

What does your weekly workout look like right now?

A

Mostly walking, Pilates, or yoga

B

Swimming or cycling

C

Cardio classes (aerobics, HIIT, spin, etc.)

D

Strength training with weights, machines, bands or bodyweight

E

A mix of the above

How often do you include resistance training (weights, bands, bodyweight strength exercises)?

A

Never

B

Once in a while

C

1–2 times per week

D

2–3 times per week

E

More than 3 times per week

When you strength train, how do you usually structure your sets and reps?

A

I don't strength train

B

Just a few light reps to “tone”

C

Lots of reps with very light weights

D

About 2–3 sets of 8–10 challenging reps

E

I vary it but aim for heavier loads when I can

Do you do exercises that train all the major muscle groups (legs, chest, back, arms, shoulders and core)?

A

Not really, I stick to smaller or easier moves

B

Sometimes, but not consistently

C

Yes, I make sure to train them all most weeks

Do you include functional exercises (like squats, step-ups, or pushing/pulling) that mimic daily activities?

A

No, I haven’t thought about that

B

Sometimes, but not regularly

C

Yes, I include functional training weekly

How much do you enjoy your current workouts?

A

Honestly, I dread them

B

I don’t love them, but I do them because I feel I should

C

I enjoy some of it, but not all

D

I usually look forward to my workouts

E

I love them and would miss them if I skipped

Who taught you your current workout routine?

A

I just figured it out myself

B

A group class instructor (e.g., Pilates, yoga, HIIT)

C

A personal trainer or coach

D

A physiotherapist/exercise physiologist

E

I follow a structured program

What do you do when an exercise starts to feel easy?

A

I usually just keep doing the same thing.

B

I might add more reps but not more weight.

C

I sometimes increase the weight or resistance.

D

I regularly make my workouts more challenging by adding weight, resistance or reps.