When I first embarked on my fitness journey as a complete beginner nearing 40, I was eager to embrace the most effective workouts. Burpees were at the core of the Spartan Race I had signed up for those days (and never participated because of the pandemic). Also they are often hailed as the ultimate full-body exercise. So they quickly found their way into my routine.

However, very soon I found them overwhelmingly exhausting. The combination of squatting, jumping and push-ups in rapid succession left me drained and disheartened. I began to question their suitability for someone at my fitness level and age.

Determined to find a better path, I delved into research and discovered that I wasn’t alone in my struggles. Many experts caution that burpees can be risky, especially for beginners. Improper form can lead to injuries in the wrists, shoulders or lower back. Even some trainers argue that there are more effective and safer alternatives.

Why Burpees Are Problematic

High Injury Risk

• Joint stress: The repetitive jumping and landing strain wrists, shoulders, knees and the lower back.
• Spinal strain: Poor hip mobility (common after 40) forces excessive spinal flexion during burpees, increasing back injury risk.
• Shoulder/wrist vulnerability: Rapid transitions between planks and jumps overload these joints, especially under fatigue.

Fatigue Compromises Form

• Burpees are often programmed for high reps, but beginners and older adults lack the strength/mobility to maintain proper form when tired.
• Collapsed spines during planks and uncontrolled landings are common, escalating injury likelihood.

Age-Related Factors

• Slower recovery: Muscle repair and joint resilience decline post-40, making high-impact exercises like burpees counterproductive.
• Balance concerns: Coordination deficits increase fall risk during rapid burpee transitions.

Key Adjustments for Beginners Over 40

Armed with this knowledge (or a bias), I sought out exercises that would provide similar benefits without the drawbacks. I found that movements like Mountain Climbers, Bear Crawls, Squat Jumps and Step-Ups offered full-body engagement while being more manageable and less taxing on my joints.

Making this switch transformed my workouts I began to enjoy exercising more, felt more confident and noticed consistent progress without the dread that burpees once brought.

If burpees have been a stumbling block in your fitness journey, know that it’s okay to seek alternatives. Fitness should be empowering, not punishing.

• Always prioritize form: Focus on controlled movements over speed.
• Low-impact cardio: Consider cycling, swimming or brisk walking instead of high-intensity interval training (HIIT) involving burpees.
• Strength training: Start with bodyweight exercises to build foundational stability first.

I hope this sheds light on why I chose to part ways with burpees and the blog’s name makes more sense now.
Do you share my sentiments about them? What alternatives have you found effective in your fitness journey?