3 Mistakes Men Over 40 Make in the Gym (and How to Fix Them)
Walk into any gym and you’ll see it: midlife men wandering from one machine to the next like they’re on a guided tour of Planet Fitness. A few biceps curls here, a random chest press there, and then maybe a bit of cardio if they’re feeling guilty about the weekend’s beers and pizza.
Sound familiar?
The truth is, most men in midlife want results; more strength, more energy, more muscle, and a body they actually feel good about.
But the way they train often works against them. They’re putting in the effort, but not getting the payoff.
That’s because they’re making the same three mistakes I see over and over again.
Let’s break them down.
Mistake #1: Not Following a Program Designed for Men in Midlife
If your “program” is just hopping on whatever machine isn’t being used, you don’t have a program, you’re sightseeing.
And here’s the problem: random workouts equal random results. Men in their 20s can sometimes get away with winging it; their hormones, recovery ability, and free time are still on their side.
But once you hit your 40s, things change.
Hormones shift. Testosterone, growth hormone, and recovery capacity start to decline, meaning you can’t bounce back like you used to.
Life gets busy. Between career pressures, family responsibilities, and a never-ending list of things to do, you’ve got less time to waste.
Stress piles up. Cortisol (your stress hormone) is already working overtime. Random, unstructured training just adds more chaos instead of building resilience.
A well-designed, periodised program tailored for men in midlife takes all of this into account. It balances intensity and recovery, ensures you’re progressively building strength and muscle, and gives you a clear roadmap instead of guesswork.
As the late strength coach Charles Poliquin once said:
“If you don’t know where you’re going, any road will get you there — but probably not where you want to be.”
And when it comes to midlife training, you don’t have time to waste on the wrong road.
Mistake #2: Lifting the Wrong Weights
Here’s the scene I see all the time: One guy is ego lifting; loading up the bar like he’s auditioning for a Marvel movie, grunting so loudly you’d think he’s trying to summon Thor.
The other guy is moving weights so light he may as well be rearranging deck chairs on the Titanic.
Both are missing the mark.
Without a program and without tracking your weights, you have no idea if you’re lifting the right load. That means every workout is a gamble.
Too heavy? You sacrifice form, increase your risk of injury, and burn out fast.
Too light? You’re basically doing cardio with dumbbells. You won’t build or maintain the muscle you need.
And let’s be real: building strength and muscle in midlife isn’t about maxing out every set or training until you collapse on the floor. That’s a fast track to the injury ward, not long-term progress.
It’s about consistent, progressive overload. Lifting the right weight for the right number of sets and reps, week after week, so you keep nudging the body to adapt.
Remember, Rome wasn’t built in a day. Neither is a strong, lean, capable body. But it was built brick by brick. Your training needs the same steady approach.
Mistake #3: Poor Form and Zero Tempo
Let’s talk about form.
Ego lifting doesn’t just lead to the wrong weights; it also wrecks your technique. I see guys bouncing the bar off their chest on bench press, squatting a quarter of the way down, or swinging dumbbells so hard they’re one rep away from a physics experiment gone wrong.
Here’s the problem:
Poor form limits your results.
Shortened range of motion cheats the muscle out of growth.
And injuries? They’ll put you on the sidelines faster than you can say “rotator cuff.”
Then there’s tempo, the unsung hero of strength training. Most men rush through their reps like they’re trying to finish the set before Netflix asks, “Are you still watching?”
Tempo forces you to slow down, feel the muscle contract, and stay in control. This is where the real “mind-muscle connection” happens, the thing old-school bodybuilders swore by because it works.
Not only does tempo improve strength and muscle building, it also builds body awareness, keeps you honest with your form, and reduces your risk of injury. In short: slow down to speed up your results.
So, What Should Men in Midlife Focus On?
Training in your 40s, 50s, and beyond isn’t about proving you can lift as much as you did in your 20s. It’s about training smarter, not harder.
Here’s what works:
Follow a structured, periodised program tailored for men in midlife, no more random workouts.
Track your lifts so you know exactly when to add weight, when to hold steady, and when to back off.
Prioritise form and tempo to maximise results and minimise injury risk.
Build muscle with intention. It’s the key to longevity, energy, confidence, and keeping up with the demands of life.
Train for the long game. You’re not chasing a six-week transformation. You’re building a body that serves you for the next 20–30 years.
That’s the Midlife Mavericks ethos: training with purpose, building strength and vitality, and reclaiming control over your health.
Ready to Train Smarter?
If you’re a midlife man and you’re ready to stop wasting time in the gym and finally see results that stick, we can help.
👉 Join Maverick Team Training for just $100 AUD/month. You’ll get a program designed specifically for men in midlife, delivered through the TrueCoach app, plus access to our private Midlife Mavericks Fellowship.
Or, if you want personalised coaching and weekly feedback, start Individual Coaching from $200 AUD/month. We’ll tailor everything to your goals, lifestyle, and current ability.
Because midlife isn’t about decline, it’s about training with intention, building strength, and living with confidence.
