Strength training after 40: posture first, no pain, giant sets

Short version: if you're between 35 and 55, train strength 2 to 3 days a week, fix your posture first, keep it pain-free, and for fat loss use giant sets. That's my approach. It's strongly biased and N=1.

Why the last plan didn't work

You've probably been here. A plan built for someone half your age, a "warm-up" that was 15 minutes of treadmill and boredom, and a shoulder that complained by week three. So you quit. Honest reaction. Not a character flaw.

Plans fail for boring reasons:

• It hurt. Pain ends programs faster than laziness does.
• It ignored your posture. You sit all day. A plan that doesn't account for that is guessing.
• It took forever. Ninety minutes with long rests doesn't fit a real week.

My way fixes each of those on purpose.

Posture first, because it decides your exercises

Before I pick exercises, I look at posture. Posture photos decide what to strengthen and what to stretch. Example: rounded shoulders. In my approach you strengthen the back, and open up the chest and lats so the shoulders can pull back and down.

It's a coach's eye, not a diagnosis. If you're in pain, see a physio or your doctor. But if your neck is doing a turtle impression from phone time, a few more rows and a looser chest is a decent start.

The five patterns, plus balance

• Squat: sit to a box, goblet squat, a machine.
• Hinge: bend at the hips, push your bum back.
• Push: push-ups, presses.
• Pull: rows and pull-downs. Most of us need more of this.
• Carry: pick up something heavy and walk.
• Balance: single-leg work, because falling over is a bad hobby.

I choose joint-friendly versions: cables, machines, dumbbells and controlled reps. Progress slowly. It should feel hard, never sharp.

The warm-up you can't skip (and might even like)

Every session starts with a dynamic warm-up. That means real mobility and activation for the muscles you'll use that day. Not steady treadmill cardio while you answer emails. That's a coffee break with extra steps.

A back and legs day might open with hip and upper back mobility, then some light glute and shoulder-blade work. Short, specific, done. Nobody loves warming up, but it's the cheapest insurance you'll buy this week.

For fat loss: giant sets

When fat loss is the goal I prefer supersets or giant sets. You do exercises back to back with no rest between moves, then rest after the full round. Do 3 to 4 rounds of about 10 to 12 reps.

My reasons:

• Heart rate stays up because you keep moving.
• Each muscle group gets hit more than once a week, because the sessions cover a lot of ground.
• Sessions fit a real life, since there's less standing around.

Here's a back and legs day: a back move, a leg move, biceps and core, then repeat. Or: calf raises, leg extensions, leg curls, lat pulldown, then go round again. Another: a squat variation, a seated cable row, then an ab move like dead bugs or planks.

If you have tweaks or arthritis

Keep the loads moderate. Work in rounds of 10 to 12 reps, not near your max. And if your abs spasm, keep the core work easy. A cranky body needs a smarter plan, not a heroic one. Check with your doctor or physio.

If you're strength-focused

Different goal, different layout. For example, bench twice a week: one heavy day, one volume day, plus accessories to keep the shoulders happy.

What it looks like in practice

Two or three sessions a week. A real warm-up. Posture work built in. Giant sets when fat loss is the point, heavier and simpler work when strength is. If you want that planned for you, the Bull app is built on this approach and opens early November: see the app. My longer notes on living well past 40 are in the book.

Pair this with food that supports it: protein, macros and calories.

Quick answers (FAQ)

How many days a week should I lift?

In my approach, 2 to 3 days a week. Pick the number you will actually keep doing, because consistency beats a perfect plan you quit in three weeks.

What is a giant set?

It is a few exercises done back to back with no rest between moves. You rest after the full round, then repeat. I like 3 to 4 rounds of about 10 to 12 reps for fat loss.

What if I have arthritis or a cranky joint?

Keep the loads moderate and stay in the 10 to 12 rep range, not near your max. Choose joint-friendly options, and talk to your doctor or physio about what suits you.

Is this medical advice?

No. It is my opinion as a trainer, and general information. If something hurts in a sharp or lingering way, stop and get it checked.