Over 40 Fitness Program
A 12-week, three-day strength plan built around recovery and joints, for training after 40
You get: 3-page PDF
Features:
- 3-page PDF
- Two sessions, three days a week, for 12 weeks
- Three phases with rep ranges
- Warm-up built into every session
- Recovery targets: sleep, protein, steps and deloads
- Form checkpoints from the Core Health exercise library
Muscle still responds to progressive overload at 40, 50 and 60. What changes is recovery. So this plan trains three days a week, picks the lifts with the best return for the least joint stress, and builds the warm-up and mobility into every session. Three pages: what changes after 40 and the three phases; sessions A and B with sets, reps and rest plus the warm-up; and the recovery levers (sleep, protein, steps, deloads) with form checkpoints. Check with a clinician first if you have a heart or joint condition.
What's Inside
- Page 1: What changes after 40
Recovery, not capacity • Before you start • Three phases
- Page 2: The sessions
Session A • Session B • Warm-up
- Page 3: Recovery and form
Recovery levers • Form checkpoints
“Session A: Bodyweight Squat 3×12 · Dumbbell Bench Press 3×10 · Seated Cable Row 3×12 · Glute Bridge 3×15”
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