Compound · Everything you did now pays
Forties
Age-Specific · Training Guide
40s
Joint preservation + metabolic defence + bone density
Training Protocol
Recovery is noticeably slower. Train 3–4x/week. Warm-up 10–15 min (vs 5 min in 20s). Emphasise eccentric control (slower negatives protect joints). Add mobility work daily. Grip strength becomes a health marker — train it.
Nutrition Strategy
Protein 1.6–1.8g/kg (anabolic resistance means you need MORE protein, not less). Collagen 10–15g/day. Vitamin D, calcium, omega-3 non-negotiable. Gut health focus: fermented foods, fibre diversity.
The Key Insight
The 40+ Strong program exists because this decade demands age-specific programming — not just lighter versions of 20s training.
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