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The Benefits of Online Personal Training for Adults Over 40: Research-Based Insights

Written by Emma Mattison, NASM Certified Personal Trainer, Nutrition Coach, Functional Aging Specialist, and MS(c) Exercise Physiology. Founder of the Academy of Superior Online Coaching (ASOC).


*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read full privacy policy here.


Woman smiling, sitting on a purple mat, watching a laptop. Background: brick wall, large window, green exercise ball, yellow weights.


Why Adults Over 40 Are Turning to Online Personal Training


When it comes to staying fit, strong, and healthy after 40, consistency and expert guidance are key. But between demanding careers, family obligations, and changing bodies, traditional fitness routines can feel harder to maintain. That’s where online personal training comes in—offering flexibility without sacrificing quality.

In fact, new research published in 2024 shows just how powerful structured, well-supported online fitness can be for midlife adults. Whether the goal is to boost strength, enhance mental health, or build lifelong wellness habits, personalized online coaching is quickly becoming the go-to solution.



How Exercise Impacts Both Body and Mind After 40


One of the largest studies to date, published in BMJ (Noetel et al., 2024), reviewed data from over 14,000 individuals diagnosed with clinical depression. The results were striking: exercise—particularly strength training, walking, and yoga—was just as effective as antidepressants or psychotherapy in reducing depressive symptoms.

What’s more, programs that were structured, progressively challenging, and provided clear support yielded the best outcomes. High-intensity, yet safely managed exercise led to the greatest improvements—not only physically, but also mentally.

These findings have enormous implications for adults over 40. As we age, physical activity becomes not only a pillar of strength and mobility but a crucial tool for emotional resilience, stress reduction, and cognitive health.



The Unique Advantage of Online Training for Adults 40+


While the benefits of exercise are well documented, access to personalized, safe programs hasn't always been easy—especially for adults managing work, family, or chronic conditions. However, research from Frontiers in Public Health (Peterlin et al., 2024) highlights how online exercise programs specifically tailored to older adults can close this gap.

Their study, focusing on participants over 55, showed that virtual coaching significantly improved balance, strength, motivation, and social connection. Participants thrived when programs were customized, when communication was clear, and when technology was used to bridge—not create—distances.

Importantly, the flexibility of online sessions allowed participants to stay consistent, even when life was unpredictable—something essential for long-term fitness, especially for midlife adults balancing multiple roles.



Why Expertise Matters: Tailoring Fitness for Functional Aging


Not all exercise programs are created equal—especially for adults entering new stages of life. Functional aging recognizes that fitness over 40 should focus on strength, mobility, balance, flexibility, and overall vitality—not just aesthetics.

At Emma Mattison Fitness, programs are crafted specifically for these needs. Emma, a NASM-certified personal trainer and ASOC-certified Online Personal Training Specialist (OPTS), designs training plans that:

  • Build real-world strength and balance to prevent injuries

  • Address flexibility and postural changes common after 40

  • Provide nutrition coaching to support hormonal health and metabolism

  • Support mental wellness and resilience through movement

  • Allow for flexibility in training to match a busy lifestyle

By combining structured fitness with a holistic view of wellness, clients gain not only physical results but also enhanced confidence, mental clarity, and energy.



Fitness That Moves With You


One of the greatest findings from the 2024 studies was the importance of flexibility and personalization. Programs that adapted to the participant’s life—not the other way around—had the highest rates of success.

Online personal training offers the ultimate in flexibility: you can train from home, the office, or while traveling—all while receiving expert guidance, regular feedback, and tailored progressions. It’s fitness that fits your life, not fitness that disrupts it.

And thanks to digital tools and structured support, you’re not "on your own"—you're working with a coach who understands the unique needs of adults over 40 and knows how to help you build lasting habits, not quick fixes.


Elderly woman smiling, sitting on a yoga mat in a cozy living room, using a laptop, and holding a water bottle. Bright, inviting atmosphere.

Ready to Thrive in Your 40s, 50s, and Beyond?


The research is clear: personalized exercise isn’t just beneficial—it’s vital for healthy aging. And online personal training makes it more accessible, sustainable, and empowering than ever.

Whether you're just starting your journey or ready to level up your health, working with a NASM-certified trainer and ASOC-certified OPTS specializing in functional aging can make all the difference.




About the Author

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

Hi! I'm Emma Mattison.I’m a certified personal trainer (NASM), certified nutrition coach, Functional Aging Specialist, certified virtual coach, stretch & flexibility coach, pranayama breathwork guide, kettlebell trainer, and full-time holistic movement nerd. I'm also the founder of the Academy of Superior Online Coaching (ASOC)—because, yes, I like to stay busy and yes, I think trainers deserve better education than random PDFs and influencer vibes.


I specialize in functional fitness for adults 40+, especially those managing chronic conditions like fibromyalgia, arthritis, joint replacements, or multiple sclerosis. I believe strength, balance, and movement can be playful and scientific—and I live for making complex topics feel like a conversation, not a textbook.


I genuinely love diving into peer-reviewed research (yes, for fun), and my mission is to turn that science into practical, empowering tools you can actually use—whether you’re a client, a coach, or just curious.


My love for fitness really started with helping my best friend—who I now get to call my husband. He’s the reason my work feels so joyful (and why my YouTube channel, Emma Mattison Fitness, looks as polished as it does!). He edits all my content and is probably working on the next video as you’re reading this. Go give it a like if it’s helpful—we make these together, with real humans in mind. 😊😊


References


Peterlin, J., Dimovski, V., Colnar, S., Blažica, B., & Kejžar, A. (2024). Older adults’ perceptions of online physical exercise management. Frontiers in Public Health, 12, Article 1303113. https://doi.org/10.3389/fpubh.2024.1303113


Noetel, M., Sanders, T., Gallardo-Gómez, D., Taylor, P., del Pozo Cruz, B., van den Hoek, D., et al. (2024). Effect of exercise for depression: Systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847. https://doi.org/10.1136/bmj-2023-075847


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