If you are in your 40s, you have probably noticed that the basics matter more now: sleep, strength, skin, hair and how you handle stress. This is the routine I keep coming back to, plus a few products many people look at in each category, from lower to higher price points. It is what works for me, not medical advice.
Start With Sleep
Sleep comes first because everything else sits on top of it. The CDC says adults need at least 7 hours a night, and suggests a consistent bedtime and wake time, a cool, quiet bedroom, and turning off screens at least 30 minutes before bed (CDC: About Sleep).
I also use a few supplements as part of my wind-down. Magnesium glycinate from Pure Encapsulations is the one I take.
- Pure Encapsulations Magnesium Glycinate – the one I take. Shop here
- Seed Sleep (PM-02 Sleep + Restore) – a nightly capsule that, per Seed, has low-dose melatonin with instant and extended release plus ashwagandha, designed to taper through the night. Shop here
Silk Sleep Masks and Pillowcases for a Simple Bedtime Routine
Slip Black Pure Silk Sleep Mask: A little extra for bedtime or a long flight. This black silk mask is easy to tuck into your travel bag. shop here
Slip White Queen Zippered Silk Pillowcase: A white silk pillowcase keeps the bed looking simple. This one has a zip closure. shop here
Lifting Is Part of My Routine
Since April I have been working with a personal trainer on progressive overload, which just means gradually doing a little more over time, whether that is weight, reps or sets. I am seeing results and I am dropping body fat, and I plan to keep going.
I also track my macros, the balance of protein, carbs and fat. Together with lifting, that is what has worked for me.
When I am not at the gym, in a class or with my trainer, I lift at home. Here are three sets of free weights at different price points.
- Marcy 3-pair neoprene dumbbell set – lighter weights that are easy to start with. Shop here
- Bowflex SelectTech 552 adjustable dumbbells – one pair that adjusts to many weights. Shop here
- Rogue rubber hex dumbbells – gym-style dumbbells for when you want to go heavier. Shop here
If you like a fun look, hex-shaped neoprene sets come in pastels and colors too.
- Holahatha neoprene hex dumbbell set with rack (pastel) Shop here
- BalanceFrom 3-pair neoprene hexagon dumbbell set with stand Shop here
Home Workout Accessories for Strength and Pilates
Bala Bangles: For Pilates or a light home workout, these wrist and ankle weights keep things simple. Pick the weight that works for you. shop here
Bala Play Mat: A mat for stretching, yoga or Pilates at home. This charcoal version is easy to leave out between workouts. shop here
Supplements for My Training
- Pure Encapsulations Creatine – I have been taking it and I love it. Shop here
- Thorne Creatine travel packs – the individual packs I travel with now. I do not leave home without them. Shop here
- ProMix Debloat Prebiotic + Probiotic (Florida Orange) – a favorite of mine. Shop here
Walk, Play and Stay Moving
Walking is the easiest habit to keep, and a comfortable pair of shoes helps. Here are a few cushioned styles people look at for walking and training.
Walking Essentials Beyond Sneakers
Hydro Flask 24-Ounce Wide Mouth Flex Straw Cap Bottle: A water bottle for your walk or gym bag. The straw cap makes it easy to grab a sip. shop here
Golf, With a Little Help Finding the Ball
I also play golf, and I use pink golf balls stamped with my dog’s face so I can find them on the fairway. If you want to try pink balls, here are two options. If you want a gift for a golfer, this custom golf ball stamp from Etsy (shop here) can be made with a pet portrait so you can stamp your own balls.
Hair Thinning in Your 40s
Thinner hair is one of the things nobody warns you about. A dermatologist is the right person to ask if you are losing a lot of hair. In the meantime, these are two things many women look at.
- Nutrafol Core for Women – a daily hair supplement. Shop here
- Moroccanoil Treatment – a styling oil for shine and smoothness. Shop here
Shampoo and Conditioner for Color-Treated Hair
I buy my shampoo and conditioner for colored hair in the big 32 oz bottles. I use Moroccanoil shampoo and conditioner. Shop here for the shampoo and here for the conditioner.
Hair Styling Oil and Silk Hair Ties for Color-Treated Hair
OLAPLEX No.7 Bonding Oil: A styling oil for shine and flyaways. Use it on damp or dry hair. shop here
Slip Back to Basics Black Midi/Large Scrunchie Set: Black silk scrunchies go with everything. Keep one in your tote for workouts or busy days. shop here
Skincare After 40
Vitamin C
- Medik8 C-Tetra – a lipid vitamin C serum. Shop here
- SkinCeuticals C E Ferulic – the classic vitamin C and E serum. Shop here
Retinol and Retinoids
Start slowly, use it at night, and wear sunscreen every day.
- The Ordinary Granactive Retinoid 5% in Squalane – an affordable place to start. Shop here
- Paula’s Choice Clinical 1% Retinol Treatment – a step up. Shop here
- Medik8 Crystal Retinal – a splurge. Shop here
Recovery Tools for an Over-40 Workout Routine
Strength training matters, but so does giving yourself time between workouts. Here are more tools to browse, not products I have said I use.
Pvolve Precision Foam Roller
A foam roller is a useful option to browse for a gentle mobility session. Choose pressure that feels comfortable and follow the product guidance. It is not a reason to push through pain. shop here.
Therabody Theragun Mini in Polar Blue
This compact massage device is another option for your recovery-tools shelf. Read the brand’s use guidance before trying it, especially if you have an injury or health condition. It is not part of my confirmed personal routine. shop here.
Resistance Bands for Home Workouts
WeGym Fabric Resistance Bands
Resistance bands are easy to keep with a workout mat. This set offers light, medium and heavy options. Start with the level that lets you keep control rather than choosing the strongest band first. shop here.
Workout Apparel to Browse
Alo Airlift Intrigue Sports Bra in Green
A little green is a nice change from an all-black workout outfit. This is another bra to browse, not a claim that it suits every workout or body. Check the current size guide and the support you need before choosing it. shop here.
My Simple Routine
- Morning: vitamin C serum, moisturizer, sunscreen.
- Night: cleanse, retinol a few nights a week, moisturizer.
- Daily: lift or walk, eat enough protein, magnesium, and a consistent bedtime.
Pick one or two things to start, give them a few weeks, then add more.
Disclaimer: these are my own personal results and experience, not medical advice. Talk to your doctor or another healthcare professional before changing your diet, exercise or supplements, especially if you take medication or have a health condition. Individual results vary. This post contains affiliate links, which means I may earn a commission if you shop through them, at no extra cost to you.
