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Summary
In episode 749, Coach Allan lays out the 5 keys to strength training for people over 40. He starts by recommending full body workouts built around compound movements (a squat, a hinge, a push, a pull), done 2 to 3 times per week, rather than splits. The second key is being progressive, either by increasing volume or by changing exercises through periodization (roughly every 6 to 12 weeks) when you plateau, using examples like moving from a barbell squat to a leg press or a front squat. The third key is volume, which he breaks into 3 levers: weight, reps and sets, and tempo (slow, controlled eccentrics), noting that tempo is especially useful for people with joint issues.
The fourth key is consistency, with Allan framing resistance training as a lifelong habit that you keep returning to even after illness, injury, or a deload. The fifth key is recovery, covering rest between sets (at least 60 to 90 seconds, up to 2 to 3 minutes for heavy work) so ATP can rebuild, rest between workouts (about 48 to 72 hours, since muscle is built during recovery, not the workout), and quality sleep to manage cortisol and support testosterone and growth hormone. As a bonus sixth key, he stresses getting adequate protein, including all 9 essential amino acids, and points listeners to his free Protein Playbook workbook.
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Key Takeaways
- Train full body: Most people over 40 should skip splits and hit all the major muscle groups (squat, hinge, push, pull) with compound movements 2 to 3 times per week.
- Keep it progressive: Increase volume over time and change exercises through periodization every 6 to 12 weeks when you hit a plateau, because doing the same workout forever actually makes you weaker.
- Manage volume 3 ways: Adjust weight, reps and sets, or tempo, and lean on slow, controlled lowering (the eccentric) to build strength without added weight or joint wear.
- Stay consistent for life: Resistance training is not one and done, so keep showing up, and after a setback deload, reset your progressions, and get right back in.
- Prioritize recovery: Rest 60 to 90 seconds (up to 2 to 3 minutes for heavy lifts) between sets, allow 48 to 72 hours between workouts, and protect sleep to lower cortisol and support muscle building.
- Get adequate protein: Take in enough protein with all 9 essential amino acids to repair muscle, tendons, and ligaments, using real food rather than relying on shakes.
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Episode Notes
Podcast: 40+ Fitness
Episode: 749
Published: 2026-06-02
Host: Allan Misner (aka Coach Allan), author of The Wellness Roadmap
Listen & Subscribe: Apple Podcasts · Spotify · YouTube (audio only)