Training at 40, how much have you actually changed your programming?

Hit 40 last year and keep reading about how you need to train differently as you get older. Honest question - how much of that is real and how much is overthought? I still recover fine, still getting stronger. Main change I have made is dropping frequency slightly and adding more soft tissue work. Curious how other lads in their 40s approach it, whether enhanced or not.

Same age bracket here. Main adjustment I made was more warm-up sets and accepting that some heavy compound movements just are not worth the joint risk anymore. Swapped heavy barbell rows for machine rows, kept everything else broadly the same. If you are not doing regular rotator cuff prehab you should start now before it becomes a problem.

Coming from the younger side - watching guys at my gym in their 40s who stayed consistent, they look better than guys my age who have been at it less time. The sustainability of your approach seems more important than any specific programming tweak.

Added a deload week every 5th week at 40. Did not bother before. The joints respond well to it and I come back stronger after. Probably the single biggest programming change that has made a real difference for me.

I am in my mid-30s and already starting some of these adjustments proactively. Lower body training takes more warm-up time now than it did 5 years ago. Better to build good habits now than fix problems later.

A few years behind you guys but already starting to feel it. Knees take longer to warm up, shoulders get cranky if I skip mobility. Getting ahead of it now. What does your soft tissue routine actually look like day to day?