For many men over 40, potential health issues can feel like the real midlife crisis. Muscle mass declines, flexibility decreases, and hormone levels start to change. And then there’s the dad bod — a look that’s sometimes celebrated, but often feels more like a playful put-down than a badge of honor.
Thinking about the health challenges of aging can be discouraging, and it’s a concern shared by 60% of people who fear their health will decline as they age.
But as men like Bobby Petras prove, staying active and maintaining strength is not only possible; it’s incredibly rewarding.
“I want to stay as active as possible with them and be able to participate in sports with our kids, whether it’s soccer, softball, baseball, basketball, volleyball,” Petras says. “Continuing to be active helps me feel good and keeps me in shape so I can see our grandkids and, hopefully, great-grandkids one day.”
Petras is a business owner, a father of four, and a lifelong athlete. His week might include practicing with a college basketball team, powering through CrossFit sessions, or training for various sports.
But he’s learned that staying active in his 40s requires more than just motivation. It also takes strategy, recovery, and making the right choices.
For Petras, balancing high-impact workouts with low-impact activities has been key. It’s helped him stay fit, avoid injuries, and keep up the energy needed to juggle life’s demands. A big part of his routine? His H2X Fitness Swim Spa by Master Spas.
Whether using it for recovery, cardio, or strength training, a swim spa can be an essential tool to help you stay active, strong, and healthy at any age.
How men over 40 can stay fit and active
Bobby Petras has always been an athlete, from his record-setting college track days to playing professional football. Back then, his life was focused on training and competition.
Now in his 40s, life looks a little different. Petras’ days are filled with running a business, raising four kids, and making time for his workouts. Recovery takes longer, and staying fit requires a smarter approach. But he knows it’s worth the effort. Maintaining strength, protecting his body, and staying active are priorities — not just for his performance, but for his long-term health.
Experts agree that men in their 40s should aim for 150 minutes of moderate-to-vigorous aerobic activity each week, paired with two sessions of resistance training. If that sounds like a lot, don’t worry. With the right strategies, staying fit can feel manageable and even enjoyable.
Low-impact cardio for men over 40
Workouts like basketball and CrossFit can support your heart health, build muscle, and boost your energy, helping you stay stronger and more active for the things you love. However, these high-impact activities can also put strain on your joints, especially as you get older.
Over time, your connective tissue in tendons and ligaments naturally becomes less flexible. Combined with a decrease in muscle strength, you might experience joint pain, particularly in areas like the knees.
To offset this, balancing high-impact workouts with low-impact cardio can be a game changer. Swimming and other water-based exercises allow you to elevate your heart rate without putting stress on your joints. The buoyancy of the water supports your body, making it easier to stay active while reducing the risk of injury.
“I swim one to two times a week,” Petras says. “Whether I’m in the Master Spa or swimming in the lake, it’s a huge part of my fitness routine.”
Tip
Try adding a couple of low-impact cardio sessions to your week. Even just 20 to 30 minutes of swimming or water walking can boost your cardiovascular health and help you stay consistent with your fitness goals, all while being gentle on your joints.
Build strength in a joint-friendly way
A swim spa is more than a place to swim. The resistance of water provides an effective way to build strength while being gentle on the joints.
H2X Fitness Swim Spas come with a water exercise kit, which includes resistance bands and a rowing bars. Petras incorporates the rowing bars and other accessories into his weekly workout routine, allowing him to target key muscle groups.
Resistance training isn’t just about getting shredded. After age 30, men can experience as much as 3%-5% muscle mass loss per decade, with most losing up to 30% over their lifetimes. This loss isn’t just about aesthetics; it affects your ability to live independently and perform everyday tasks. Walking, carrying groceries, and even getting dressed can become challenges. Even more concerning, muscle loss increases the risk of dangerous falls and prolonged recovery from injuries.
Strength training can help you slow or even reverse these declines. It builds muscle, boosts endurance, and makes daily activities easier, all while contributing to better blood sugar control and stronger bones.
Water-based resistance exercises can complement traditional strength workouts in the gym. The natural resistance of water engages muscles more evenly, reduces the risk of overuse injuries, and helps improve overall strength and mobility.
Tip
Incorporate water resistance exercises into your weekly routine to target overlooked muscle groups and build strength safely. Whether you’re using rowing machines, resistance bands, or just the water itself, a swim spa provides a versatile and joint-friendly option for staying strong and active.
Prioritize recovery to prevent injuries
As men hit their 40s, their bodies just don’t bounce back from tough workouts like they used to, thanks to natural changes in hormone levels that slow down muscle recovery. What used to be a quick, overnight recovery in your 20s might now need an extra rest day or two. Petras’ approach to fitness emphasizes the value of proper recovery to keep his body performing at its best. He uses his swim spa for active recovery sessions, soaking in warm water to relax his muscles and reduce soreness after tough workouts.
To take his recovery a step further, Petras also incorporates a Michael Phelps Chilly GOAT Cold Tub into his routine. The cold tub offers an intense but refreshing contrast to the warm water, helping to reduce inflammation, minimize muscle fatigue, and accelerate recovery.
For men over 40, recovery is not just about feeling better; it’s about preventing injuries that can sideline you from activities you enjoy. Active recovery in a swim spa can help improve blood flow, reduce muscle tightness, and accelerate the body’s natural healing process.
Tip
Dedicate time to recovery after workouts. Whether it’s a soak in warm water, gentle stretching, or using a cold tub, these practices can help you stay consistent with your fitness routine.
Convenience and consistency: Work out on your schedule
When you are balancing work, dad life, and other commitments, you don’t always have time to hit the gym or drive to a public pool. Having a swim spa at home can make it easier to stick to a routine. Whether it’s a quick swim before work or a post-workout soak, the convenience of a swim spa supports an active lifestyle.
Plus, a swim spa can be used year-round, no matter the weather, so you don’t have to worry about seasonal changes affecting your fitness routine.
Tip
Create a workout and recovery schedule that fits your lifestyle. A swim spa provides the flexibility to get moving on your terms.
Stay active and mobile as you age
One of Petras’ motivations for staying fit is being able to play sports with his kids. But as men age, maintaining mobility and preventing injuries become greater challenges. Water-based exercises are particularly effective for keeping joints healthy and improving flexibility, making it easier to stay active over the long term.
As men age, staying active is about maintaining independence and quality of life. Incorporating water exercises into your routine can help you stay strong, mobile, and injury-free.
Tip
Use water aerobics, swimming, or resistance exercises to improve flexibility and joint health. These low-impact activities can help you maintain an active lifestyle without overloading your body.
How to buy a swim spa
Bobby Petras’s approach to fitness shows that staying active after 40 is all about finding balance, making smart choices, and prioritizing recovery. By adding a swim spa to his routine, he’s able to stay in shape, prevent injuries, and keep up with the hustle of his busy life.
For men over 40, the message is clear: exercise is essential, but it’s how you approach it that makes the difference. With tools like an H2X Fitness Swim Spa, you can stay active, maintain your health, and enjoy life to the fullest — no matter your age.
Are you ready to create a personal sanctuary in your backyard? Relax, unwind, and reinvent family time with a Master Spas swim spa. Click here to discover the secrets to creating a backyard oasis. Or, contact your local Master Spas retailer to learn more about spa ownership. How much does a swim spa cost? Request a quote here.