Strong After 40: Why 2–4 Lifting Sessions a Week Is All You Need
Most men over 40 think they need to do more to get results in the gym. More cardio. More classes. More sweat.
The truth? You don’t need more. You need better. If you want the biggest return on the little time you have, the smartest investment you can make is in strength training.
Why Strength Training Beats Endless Cardio
Cardio and high-intensity intervals aren’t bad. They can help your heart and burn calories. But if your goal is to:
Build lean muscle
Burn fat
Boost energy
Stay strong and active for decades
…strength training wins every time.
Here’s why:
Muscle is your engine: More muscle means a faster metabolism. You burn more calories 24/7, not just when you’re working out.
Strength protects your future: Lifting builds strong bones, tendons, and joints. That’s your insurance against injuries that can set you back.
Hormones love lifting: Strength training helps boost testosterone and growth hormone, key drivers of energy, strength, and vitality as you age.
It’s efficient: You don’t need hours on a treadmill. Two to four focused strength sessions a week deliver results you’ll actually feel.
The Magic Number: 2–4 Sessions a Week
Here’s the deal:
2 sessions a week = steady, noticeable progress without burning you out.
3–4 sessions a week = faster results and a stronger, fitter body.
You don’t need 6 days in the gym. You don’t even need 5.
Consistency is king, and sustainability beats intensity every time.
The Big Lifts That Deliver the Biggest ROI
Forget the fluff. Stick with the movements that give you the most bang for your buck:
Squats: Build powerful legs and a strong core.
Deadlifts: Strengthen your back, hips, and grip for real-world power.
Bench Press & Dips: Boost upper-body strength and chest size.
Overhead Press: Build strong, capable shoulders.
Chin-Ups: Develop your back and arms while improving body control.
These lifts don’t just make you look good; they keep you capable in everyday life.
Structural Balance: The Injury-Proof Secret
Nothing derails progress faster than injury. And let’s be honest, being injured after 40 sucks.
That’s why we don’t just train hard. We train smart.
Balance: We make sure pushing and pulling muscles are trained equally.
Mobility: We keep joints moving well to prevent stiffness and pain.
Progression: We cycle between building phases (accumulation) and strength phases (intensification) so your body adapts without breaking down.
The goal isn’t to hit a personal best every week.
The goal is to keep training for the long game.
Why This Matters
Strength training isn’t just about muscles. It’s about freedom.
Freedom to run around with your kids without gasping for breath.
Freedom to keep up with your mates, or even crush them in weekend activities.
Freedom to live with confidence in your body, instead of worrying about aches, pains, or limitations.
You don’t need to train like you’re 25.
You need to train smart, with a plan that fits your life and keeps you strong for the decades ahead.
The Bottom Line
If you’re a man over 40, stop wasting time with workouts that don’t deliver.
Two to four strength sessions a week is all it takes to:
Build muscle
Lose fat
Boost energy
Protect your body for the long haul
Remember: consistency is king. Train smart, stay injury-free, and make strength training a non-negotiable part of your lifestyle.
Because the real goal isn’t just looking good today.
It’s staying strong, capable, and confident for the rest of your life.
Ready to Train With Purpose?
If you’re done wasting hours in the gym on random workouts and you’re ready to start training with intention, you need a plan that works for your life and your goals.
That’s precisely what we do at Midlife Mavericks.
You can:
Join the Maverick Team Program — our proven group training for men over 40.
Get Individual Online Personal Training — fully customised to your needs.
Not sure which is the best fit?
Book a free discovery call. We’ll talk through your goals, your challenges, and see if Midlife Mavericks Training is the right fit for you.
