Why Exercising Feels Harder in Your 40s—and How to Make It Feel Good Again

By AnchorageHikes Editorial — March 29, 2026

Hikers, have you noticed that those uphill climbs in the Chugach Mountains – the ones you used to conquer with relative ease – now feel like a monumental effort? It’s a common experience, and a surprisingly complex one. As an Alaska hiking expert, I’ve seen countless seasoned hikers grapple with this very issue, and the recent Outside Online article on running in your 40s really hit home. It’s not necessarily that your aerobic capacity is fading; it’s that the mechanics of movement are changing.

The article, penned by a certified strength and conditioning specialist, highlights some key physiological shifts that occur as we age. We see a gradual decline in fast-twitch muscle fibers – those responsible for explosive power – and a reduction in muscle mass, particularly if we’re not prioritizing strength training. Tendon stiffness also decreases, meaning less “spring” in our movements, and recovery windows lengthen. Add to that the cumulative effects of stress – work, family, sleep – and it’s no wonder running, or even hiking, feels harder. Men experience a drop in testosterone and growth hormone, while women may navigate the challenges of perimenopause, leading to hormonal fluctuations and variability in recovery.

Now, this isn’t about giving up. It’s about adapting. The key takeaway is that the “aerobic engine” – your ability to sustain effort – is often still strong. However, the power and elasticity – that quickness, that effortless stride – are what tend to diminish. When force production drops, even at the same heart rate, pace feels harder. Think about a long hike in the Talkeetna area; you might be able to maintain a steady pace, but the uphill sections suddenly demand more effort.

This resonates deeply with our hiking community here in Anchorage. We’re fortunate to have access to incredible trails in the Chugach, but even familiar routes can feel different as we age. Focusing on strength training – incorporating exercises like squats, lunges, and core work – is crucial to combat muscle loss and maintain power. Prioritizing recovery – adequate sleep, nutrition, and mindful rest – becomes even more important. And don’t underestimate the psychological aspect. Recognizing that changes are happening and adjusting your expectations can make a huge difference.

Ultimately, hikers, this isn’t a sign of decline; it’s an invitation to evolve. Let’s embrace the changes, adapt our training, and continue to explore the stunning wilderness of Alaska – one mindful step at a time.

Source: Outside Magazine