Fitness Past Forty: What Should I Track?

Over Forty And Confused About Tracking Your Fitness?

Past the age of forty maintaining our health becomes perhaps even more important than the six pack abs we coveted in our youth. For guys over forty, this often means paying closer attention to certain health metrics that can offer a snapshot of our overall well-being. An online fitness coach can play a pivotal role in not only tracking these metrics but also in crafting personalised strategies to improve them. This blog explores the benefits of monitoring six key health metrics: weight, blood pressure, resting heart rate, alcohol consumption, sleep quality, and blood testing, and how improvements in these areas can significantly enhance the quality of life for the average trainer over forty.

The Importance of Tracking Health Metrics

Staying on top of health metrics is akin to keeping a finger on the pulse of your overall health. For individuals over forty, monitoring certain metrics becomes crucial due to the higher risks of developing chronic diseases. By tracking variables such as weight, blood pressure, and others, you gain actionable insights into your health, allowing for timely interventions and adjustments in your lifestyle. This proactive approach can lead to substantial health improvements, ranging from enhanced energy levels and fitness to reduced risk of diseases, ultimately leading to a more vibrant and fulfilling life.

Weight Management

One of the most visible indicators of our health is our weight. For those over forty, maintaining a healthy weight is vital for several reasons. Excess weight can lead to a ton of health issues, including diabetes, heart disease, and joint problems. By tracking weight regularly, you can identify trends and make necessary adjustments to your diet and exercise routine to maintain a healthy weight. The benefits of weight management extend beyond physical health, improving self-esteem, and mental well-being. With the guidance of an online fitness coach, tailored weight management plans can lead to sustainable health improvements, marking a significant step towards a healthier lifestyle.

Blood Pressure Testing Picture

Blood Pressure Monitoring

Blood pressure is a critical health metric, especially for individuals over forty. High blood pressure, or hypertension, is often dubbed the "silent killer" due to its ability to cause significant damage without noticeable symptoms. It increases the risk of heart disease, stroke, and kidney failure. Regular monitoring can help detect hypertension early, enabling timely interventions such as dietary adjustments, increased physical activity, or medication. Lowering blood pressure to healthy levels can dramatically reduce the risk of cardiovascular events, enhance kidney function, and improve overall longevity and quality of life.

Resting Heart Rate graphic with heart and pulse

Keeping an Eye on Resting Heart Rate

The resting heart rate (RHR) is a simple yet profound indicator of cardiovascular health and fitness. An elevated RHR can signal overtraining, stress, or underlying health conditions, while a lower RHR typically indicates better cardiovascular fitness and a lower risk of chronic disease. For individuals over forty, monitoring RHR can provide insights into heart health and guide adjustments in exercise intensity and recovery strategies. Improvements in RHR often reflect enhancements in fitness levels, stress management, and overall cardiovascular health, contributing to a longer and healthier life.

Resisting a bottle of alcohol

Alcohol Intake: A Critical Metric

Alcohol consumption can have a wide range of effects on health, impacting everything from weight to blood pressure and sleep quality. For those over forty, moderate to high alcohol intake can exacerbate health risks, including liver disease, certain cancers, and cardiovascular issues. By tracking alcohol consumption, individuals can become more aware of its impact on their health and make informed decisions about reducing intake. Moderation or reduction in alcohol consumption can lead to significant health improvements, such as better weight management, reduced blood pressure, and improved sleep quality.

The Role of Sleep in Health

Sleep plays a foundational role in overall health, affecting everything from cognitive function and mood to weight management and heart health. Poor sleep quality or insufficient sleep can increase the risk of chronic conditions, such as obesity, diabetes, and hypertension. For individuals over forty, monitoring sleep patterns can identify disruptions and guide improvements in sleep hygiene, leading to better health outcomes. Quality sleep enhances recovery, mood, cognitive function, and physical health, making it an essential component of a healthy lifestyle.

Blood Testing

The Insight of Blood Testing

Regular blood testing offers invaluable insights into one's health, providing data on cholesterol levels, blood sugar, liver function, and more. These tests can uncover hidden health issues, allowing for early intervention and management. For those over forty, understanding and monitoring blood test results can lead to targeted lifestyle changes and treatments to mitigate health risks. Improvements in blood test results often indicate a successful adaptation of healthier habits, reflecting positively on one's risk profile for chronic diseases and overall health status.


For individuals over forty, tracking health metrics like weight, blood pressure, resting heart rate, alcohol consumption, sleep quality, and blood testing can be a game-changer. With the support of an online fitness coach, you can not only monitor these vital signs but also implement effective strategies to improve them. The benefits of such vigilance extend far beyond mere numbers, leading to enhanced well-being, vitality, and a healthier, more fulfilling life.

Next Steps

Ready to take control of your health and see real improvements? 

Book your 'Fitness Framework' Call today to begin your journey with a personalised fitness and health tracking plan tailored to your unique needs and goals. Together, we can achieve the healthier, happier life you deserve.

About the Author Stephen Devine

Steve not just a skilled Crossfit Coach, but a top-tier CrossFit Competitor who's ranked in the top 1% worldwide in the 2023 Crossfit Open! And this is despite spending six weeks on crutches following surgery to fix a broken ankle just a year ago. He's Qualified as a Crossfit L1 Coach, Crossfit Gymnastics, and is also a qualified Olympic Weightlifting Coach.

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