For the relatively fit, gym-going man, your forties are probably the most disorientating decade. No longer young, not yet old, you exist in a sort of liminal space where your physical prowess is neither expected nor admired.

But what does it look like being in shape in your forties? Surely, the bar has to be set somewhere. Well, we’re happy to report (or regretful, depending on whether you find this to be aspirational or depressing) that your body of 40-ish years needn’t look all that different from how it did 10 or even 20 years ago. In fact, it could very realistically be much better. That said, how you achieve and maintain an impressive physique in your forties is where things start to look quite different.

“The biggest mistake I see men make in their forties is to attempt to train as if they’re still 25,” says Nick Olsen, personal trainer and founder of X365 Fitness. “Recovery takes longer, there’s an even greater effect of stress on it, and if one ignores things like sleep, hormones, and nervous system regulation, it tends to catch up to them over time.”

“Your forties are a real turning point in your metabolic health as testosterone drops, muscle loss sets in, and overall energy and vitality levels can take a hit,” says Sergio Guiteau, MD, board-certified sports medicine physician. “Not to mention the stress of family life, work, and taking care of responsibilities that you may not have had in your twenties or thirties.”

However, that doesn’t mean your fittest years are behind you. In fact, by broadening your definition of fitness to account for quality of life and longevity, the best could be yet to come. “Many men can be in the best shape of their lives in their forties,” says Olsen. “But the concept of ‘in shape’ needs to shift from its narrow focus on appearance to one that involves capability, resilience, and sustainability.”

Here’s what you can do to stay in shape in your forties, according to the experts.

Understand of the state of your body

Maintaining a fitness routine in your forties—whether you’re hunting for gains or just trying to maintain—hinges on staying consistent with your training and avoiding injuries. That means not only doing your best to prevent future tweaks and strains, but also respecting past ones.

By this point, it’s common for guys to have dealt with knee, back, or shoulder issues, likely with some lingering effects. “Over time, you may have picked up shortened hips, a bad spine, tight neck, or rotator cuff issues,” says strength coach Rob Moal. Even if you’ve somehow managed to avoid collecting any injuries, four decades is a long time for postural habits and movement patterns to set in. “Something pretty common that I see is bad feet, especially from the shoes people wear,” he says.

To keep your training on track and avoid getting sidelined by an avoidable injury, you’ll want to have an awareness of any potential limiting factors in your training. “You wouldn’t build a house without first checking the foundation,” says Moal, who recommends all guys in their forties get some kind of movement assessment—a common service available at most gyms that offer personal training. “Be realistic about where you’re at,” he says. “I would say it’s definitely a good idea to get a postural movement assessment, so you know exactly how to approach your training specific to your body, instead of some generalized approach.”