The Best Strength Training Structure for Men Over 40
If you’re a man over 40, you don’t need to spend 6 days a week in the gym to see results. In fact, the best approach is smarter, not harder. When it comes to building strength, muscle, and long-term health, 2–4 well-structured strength training sessions a week is all you need. The key is having the right structure.
Why Structure Matters
At this stage of life, you don’t recover like you did in your 20s. You’ve got more on your plate: family, work, stress, and a body that needs a little more care to stay injury-free.
That’s why a structured, periodised approach beats random workouts every time. It ensures:
Enough stimulus to build muscle and strength
Proper recovery so you don’t burn out or get injured
A system that works for the long haul, not just the next 6 weeks
How Many Days Should You Train?
The answer depends on your schedule and goals. Two days per week is the minimum, and four days per week is the maximum. Any less, or any more, isn't going to be productive for men over 40.
2 Days Per Week – Full Body Focus
If you can only train twice, a full-body workout is the way to go.
Splitting into upper and lower won’t give enough stimulus.
Full-body twice a week ensures you hit every major muscle group often enough to make progress.
3 Days Per Week – The Smart Rotation
This is where things get really effective.
Week 1: Upper, Lower, Upper
Week 2: Lower, Upper, Lower
Over 2 weeks, that’s three upper body sessions and three lower body sessions.
One week gives your upper body more volume.
The following week focuses on the lower body.
This built-in wave of stress and recovery keeps your body adapting without overtraining.
4 Days Per Week – The Classic Split
If you’ve got the time and recovery, go with:
2 Upper Body Sessions
2 Lower Body Sessions
This gives plenty of stimulus and recovery for steady, consistent gains.
How Each Session Is Built
No matter how many days you train, the structure is the same:
A-Series: Primary Lifts
Start with the big compound moves while you’re fresh:
Squats
Deadlifts
Bench Press
Overhead Press
Dips
Chin-Ups
These lifts give you the best return on investment for strength and muscle.
B-Series: Accessory Work
Next, support the big lifts with targeted exercises:
Rows, Lunges, Step-Ups, Leg Press
Hamstring Curls, Romanian Deadlifts, Rack Pulls
Pulldowns, Squat Variations, Extra Pressing Movements
These add volume and balance to ensure your whole body develops evenly.
C-Series: Prehab & Stability
Finally, hit the smaller muscles that keep you injury-free:
Biceps & Triceps
Calves
Rhomboids & Lower Traps
Rotator Cuffs
These are your insurance policy against injury, because injuries are what set most men back in midlife.
Why We Change the Program Every Few Weeks
Your body is smart. After a few weeks, it adapts to the stress you’re putting it under.
That’s why we run each program for 3–6 weeks before making changes.
Beginners may need closer to 6 weeks to keep adapting.
More experienced lifters often need changes sooner.
We don’t just change for the sake of it. We change to keep progress coming by adjusting exercises, reps, sets, rest times, and tempos.
The Secret Sauce: Accumulation & Intensification
It’s not just about doing “3 sets of 10.” That’s beginner-level thinking.
Real progress comes from cycling between:
Accumulation Phases (more volume, moderate weights) to build muscle and work capacity.
Intensification Phases (heavier weights, lower reps) to build strength and power.
This back-and-forth keeps your body adapting while avoiding plateaus and burn-out.
The Bottom Line
Strength training after 40 isn’t about chasing personal bests every week. It’s about:
Staying strong
Avoiding injuries
Building muscle for longevity
Creating confidence and physical freedom
With the right structure, 2, 3, or 4 days a week, you can keep up with your kids, keep pace with your mates, and stay in the game for decades to come.
Because training isn’t about the next 12 weeks, it’s about the next 20 years.
Ready to Train Smarter, Not Harder?
If you’re over 40 and tired of wasting time in the gym on workouts that don’t deliver, it’s time for a plan that’s built for you.
That’s exactly what we do at Midlife Mavericks.
Join the Maverick Team Program for proven training designed for men in midlife.
Or choose Individual Online Personal Training for a fully personalised approach.
Not sure which path is right for you?
Book a free discovery call and let’s talk through your goals, your challenges, and see if Midlife Mavericks Training is the right fit for you.
