Full Body Strength Workouts for People Over 40: Complete Training Guide
- Olivia Smith
- Nov 30, 2025
- 15 min read
After 40, your body changes. Recovery takes longer, joints get crankier, and you can't train six days a week like you could at 25. The solution isn't to train less—it's to train smarter.
Full body strength workouts are the most efficient training method for people over 40. You hit every major muscle group 2-3 times per week, maximize recovery, and build functional strength that translates to daily life.
This guide provides complete full body programs specifically designed for the over-40 body: joint-friendly exercises, appropriate volume, adequate recovery, and realistic progression. No generic workout plans—every detail addresses the specific challenges you face.
You'll learn the exact exercises, sets, reps, and frequency that work. By the end, you'll have a sustainable program that builds strength for decades, not just weeks.
Table of Contents
Why Full Body Workouts Are Best After 40
The Problem with Body Part Splits After 40
Traditional bodybuilding splits (chest Monday, back Tuesday, legs Wednesday, etc.) have major drawbacks after 40:
1. Insufficient Frequency
Each muscle hit only 1x per week
Research shows 2-3x per week optimal for growth
Wasted opportunity for muscle protein synthesis
2. Excessive Volume Per Session
20+ sets for one muscle causes overtraining
Recovery takes 4-5 days (you're 40+, not 20)
Increases injury risk
3. Poor Functional Carryover
Real life requires full-body coordination
Isolating muscles doesn't build practical strength
Doesn't improve balance, stability, coordination
Advantages of Full Body Training After 40
1. Optimal Training Frequency
Hit each muscle 2-3x per week
Maximizes muscle protein synthesis spikes
Research shows this is ideal frequency for hypertrophy
2. Manageable Volume Per Session
2-4 sets per muscle per workout
Shorter sessions (45-60 minutes)
Less fatigue, better recovery
3. Built-In Recovery Days
Train Monday, Wednesday, Friday
48 hours between sessions (critical after 40)
Muscles fully recover before next stimulus
4. Functional Strength
Compound movements mimic real-life activities
Improves balance and coordination
Reduces fall risk (major concern after 50)
5. Time Efficiency
3 sessions per week (not 5-6)
Fits busy schedules
Sustainable long-term
6. Hormone Optimization
Compound movements boost testosterone and growth hormone
More effective than isolation exercises
Critical as natural hormone levels decline with age
What Science Says
Research findings:
2018 meta-analysis: 2-3x per week frequency produces better muscle growth than 1x per week
2019 study: Full body workouts produce similar strength gains with less fatigue than split routines
2020 research: Compound movements elevate testosterone 16% more than isolation exercises
Bottom line: Full body training is more effective and sustainable for people over 40.
The 8 Essential Exercises
se exercises form the foundation of your full body program. Each is selected for effectiveness, safety, and joint-friendliness.
Exercise #1: Goblet Squat
Target: Quads, glutes, core
Why it's perfect for 40+:
More upright torso than barbell squat (less spine compression)
Weight in front improves form naturally
Easier to bail out if needed
Builds lower body strength without excessive loading
How to perform:
Hold dumbbell or kettlebell at chest (goblet position)
Feet shoulder-width, toes slightly out
Squat down, keeping chest up
Elbows travel between knees (opens hips)
Descend until thighs parallel or slightly below
Drive through heels to stand
Sets/Reps: 3 sets x 8-12 reps
Weight progression: Start with 25-35 lbs, add 5 lbs when you hit 12 reps
Modification: Box squat (sit to bench) if mobility is limited
Exercise #2: Push-Ups (or Incline Push-Ups)
Target: Chest, shoulders, triceps, core
Why it's perfect for 40+:
Bodyweight resistance (scalable)
No equipment needed
Functional pressing pattern
Engages core stability
How to perform:
Hands slightly wider than shoulders
Body straight from head to heels
Lower chest to floor (or near floor)
Keep elbows at 45° angle
Push back up to start
Sets/Reps: 3 sets x 10-15 reps
Easier: Elevate hands on bench (incline push-ups) Harder: Feet on bench (decline push-ups)
Can't do standard push-ups? Start with wall push-ups, progress to counter, then bench, then floor.
Exercise #3: Dumbbell Romanian Deadlift (RDL)
Target: Hamstrings, glutes, lower back
Why it's perfect for 40+:
Less spinal loading than conventional deadlift
Teaches proper hip hinge
Builds posterior chain (critical for back health)
Improves hamstring flexibility
How to perform:
Hold dumbbells at thighs, palms facing body
Slight knee bend (maintained throughout)
Hinge at hips, push butt back
Lower dumbbells along shins
Feel hamstring stretch (stop before lower back rounds)
Drive hips forward to stand
Sets/Reps: 3 sets x 10-12 reps
Key point: This is a hip hinge, not a squat. Back stays neutral throughout.
Exercise #4: Dumbbell Row
Target: Lats, rhomboids, traps, biceps
Why it's perfect for 40+:
Chest-supported = no lower back stress
Builds pulling strength (counteracts desk posture)
Corrects rounded shoulders
Safe for heavy loading
How to perform:
Place one knee and hand on bench
Other foot on floor
Hold dumbbell in free hand
Pull dumbbell to hip (not shoulder)
Keep elbow close to body
Squeeze shoulder blade at top
Sets/Reps: 3 sets x 10-12 reps per arm
Alternative: Chest-supported row on incline bench (both arms simultaneously)
Exercise #5: Overhead Press (Dumbbell or Barbell)
Target: Shoulders, triceps, upper chest, core
Why it's perfect for 40+:
Builds functional overhead strength
Improves shoulder stability
Engages core significantly
Dumbbell version is shoulder-friendly
How to perform (dumbbell):
Stand with dumbbells at shoulder height
Palms facing forward (or neutral grip)
Brace core, squeeze glutes
Press dumbbells overhead
Don't arch lower back excessively
Lower with control
Sets/Reps: 3 sets x 8-12 reps
Modification: Seated overhead press (removes balance component, easier on lower back)
Skip if: Shoulder impingement issues (use landmine press instead)
Exercise #6: Plank (Anti-Extension Core Work)
Target: Entire core, shoulders, glutes
Why it's perfect for 40+:
No spinal flexion (safer than crunches)
Teaches core bracing
Improves posture
Reduces lower back pain
How to perform:
Forearms on floor, elbows under shoulders
Body straight from head to heels
Squeeze glutes, brace core
Pull belly button to spine
Don't let hips sag or pike up
Breathe normally
Sets/Duration: 3 sets x 30-60 seconds
Progression: Increase time before adding weight
Easier: Elevate hands on bench (incline plank)
Exercise #7: Face Pulls
Target: Rear delts, rhomboids, external rotators
Why it's perfect for 40+:
Directly counteracts forward shoulder posture
Strengthens rotator cuff
Prevents shoulder injuries
Improves shoulder health
How to perform:
Set cable at face height, rope attachment
Grab rope, step back
Pull rope toward face, splitting handles apart
Elbows stay high (shoulder height)
Squeeze shoulder blades together
Control the return
Sets/Reps: 3 sets x 15-20 reps
Weight: Use light weight—this is about muscle activation, not ego lifting
Alternative: Band pull-aparts (if no cable machine)
Exercise #8: Farmer's Carry
Target: Grip, traps, core, full body stability
Why it's perfect for 40+:
Functional (mimics carrying groceries)
Builds grip strength (declines with age)
Improves posture
Low injury risk
Engages everything
How to perform:
Hold heavy dumbbell or kettlebell in each hand
Stand tall, shoulders back
Walk 30-50 feet
Maintain upright posture
Don't let shoulders sag forward
Sets/Distance: 3 sets x 40-60 feet
Weight: Use dumbbells you can hold for 30-60 seconds without dropping
Variation: Suitcase carry (one side only, challenges core more)
Complete 3-Day Program
Program Overview
Schedule: Monday, Wednesday, Friday (or Tuesday, Thursday, Saturday) Duration: 45-60 minutes per session Goal: Build full-body strength with optimal recovery
Workout A (Monday)
Warm-Up (10 minutes):
5 min light cardio (bike, row, walk)
Arm circles: 20 forward, 20 backward
Bodyweight squats: 15 reps
Hip circles: 10 each direction
Cat-cow stretches: 10 reps
Main Workout:
Goblet Squat: 3 sets x 10-12 reps
Rest: 90 seconds
Push-Ups (or Incline): 3 sets x 10-15 reps
Rest: 60 seconds
Dumbbell Romanian Deadlift: 3 sets x 10-12 reps
Rest: 90 seconds
Dumbbell Row: 3 sets x 10-12 reps per arm
Rest: 60 seconds
Plank: 3 sets x 30-60 seconds
Rest: 45 seconds
Farmer's Carry: 3 sets x 40 feet
Rest: 60 seconds
Cool-Down (5 minutes):
Hamstring stretch: 30 seconds each leg
Hip flexor stretch: 30 seconds each side
Shoulder stretch: 30 seconds each arm
Child's pose: 60 seconds
Total time: ~50 minutes
Workout B (Wednesday)
Warm-Up (10 minutes):
Same as Workout A
Main Workout:
Dumbbell Romanian Deadlift: 3 sets x 10-12 reps
Rest: 90 seconds
Overhead Press (Dumbbell): 3 sets x 8-12 reps
Rest: 90 seconds
Goblet Squat: 3 sets x 10-12 reps
Rest: 90 seconds
Face Pulls: 3 sets x 15-20 reps
Rest: 45 seconds
Plank: 3 sets x 30-60 seconds
Rest: 45 seconds
Dumbbell Row: 3 sets x 10-12 reps per arm
Rest: 60 seconds
Cool-Down (5 minutes):
Same stretches as Workout A
Total time: ~50 minutes
Workout C (Friday)
Warm-Up (10 minutes):
Same as Workout A
Main Workout:
Goblet Squat: 4 sets x 8-10 reps (slightly heavier)
Rest: 2 minutes
Push-Ups: 3 sets x max reps (to near failure)
Rest: 60 seconds
Dumbbell Romanian Deadlift: 4 sets x 8-10 reps (heavier)
Rest: 2 minutes
Overhead Press: 3 sets x 8-12 reps
Rest: 90 seconds
Face Pulls: 3 sets x 15-20 reps
Rest: 45 seconds
Farmer's Carry: 3 sets x 50 feet (heavier)
Rest: 90 seconds
Cool-Down (5 minutes):
Full body stretching routine
Focus on areas of tightness
Total time: ~55 minutes
Progression Plan (12 Weeks)
Weeks 1-4: Learning Phase
Focus: Perfect form, light weights
Goal: Complete all reps with control
Don't add weight yet
Weeks 5-8: Building Phase
Add weight when you hit top of rep range
Example: If you can do 12 goblet squats with 35 lbs, increase to 40 lbs next session
Increase by 5 lbs for lower body, 2.5 lbs for upper body
Weeks 9-12: Strength Phase
Continue progressive overload
Consider adding 4th set to main lifts
Experiment with tempo variations (slow eccentrics)
Week 13+: Maintenance or Advanced
Option 1: Maintain current program (sustainable)
Option 2: Add 4th day (upper/lower split)
Option 3: Increase intensity (add weight/reduce rest)
Warm-Up and Cool-Down Protocols
The Perfect Warm-Up (10-15 minutes)
Why it matters after 40:
Joint fluid needs time to lubricate
Muscles are stiffer (especially in morning)
Risk of muscle strains higher with cold muscles
Nervous system needs activation
Phase 1: General Warm-Up (5 minutes)
Light cardio: bike, rowing, walking, jumping jacks
Goal: Increase body temperature, heart rate to 100-120 bpm
Phase 2: Dynamic Mobility (5 minutes)
Arm circles: 20 forward, 20 backward
Leg swings: 15 front/back, 15 side-to-side (each leg)
Hip circles: 10 each direction
Torso rotations: 20 total
Bodyweight squats: 15 reps
Cat-cow stretches: 10 reps
Phase 3: Specific Warm-Up (5 minutes)
Perform first exercise with 50% working weight: 10-12 reps
Rest 60 seconds
Perform first exercise with 75% working weight: 6-8 reps
Ready for working sets
Never skip warm-up after 40. It's injury insurance.
The Essential Cool-Down (5-10 minutes)
Phase 1: Active Recovery (2-3 minutes)
Walk slowly around gym
Let heart rate gradually decrease
Light movement prevents blood pooling
Phase 2: Static Stretching (5-7 minutes)
Hold each stretch 30 seconds:
Hamstring stretch (seated or standing)
Hip flexor stretch (lunge position)
Quad stretch (standing, holding ankle)
Chest stretch (doorway or corner)
Shoulder/lat stretch (arm across body)
Lower back (child's pose)
Benefits:
Reduces next-day soreness
Improves flexibility (declines with age)
Promotes recovery
Mental relaxation
Progressive Overload Strategies
Why Progressive Overload Matters
Simple truth: If you lift the same weight for the same reps forever, you won't get stronger.
Progressive overload means: Gradually increasing the demands on your muscles over time.
5 Ways to Progress (After 40)
1. Add Weight (Primary Method)
When you hit top of rep range (12 reps), add weight
Lower body: add 5-10 lbs
Upper body: add 2.5-5 lbs
Don't add weight every week (recovery is slower)
Example:
Week 1: Goblet squat 35 lbs x 10, 10, 10
Week 2: Goblet squat 35 lbs x 12, 11, 10
Week 3: Goblet squat 35 lbs x 12, 12, 11
Week 4: Goblet squat 40 lbs x 10, 9, 9 (increased weight)
2. Add Reps
Increase reps within a weight
Example: 35 lbs x 8 → 35 lbs x 9 → 35 lbs x 10
Best for: When increasing weight causes form breakdown
3. Add Sets
3 sets → 4 sets (more total volume)
Only after you've been training consistently 8+ weeks
Don't exceed 20 sets per muscle per week
4. Slow Down Tempo
3-second eccentric (lowering phase)
Example: Lower in goblet squat for 4 seconds instead of 2
Increases time under tension
Builds muscle with same weight
5. Reduce Rest Periods
90 seconds rest → 75 seconds → 60 seconds
Only reduce rest if recovery allows
Not ideal for heavy strength work
Realistic Progression After 40
Year 1:
Strength gains: 40-60% on major lifts
Example: Goblet squat 35 lbs → 60 lbs
Muscle gain: 10-20 lbs (with proper nutrition)
Year 2:
Strength gains: 15-25% additional
Example: Goblet squat 60 lbs → 75 lbs
Muscle gain: 5-10 lbs
Year 3+:
Strength gains: 5-10% per year
Approaching genetic potential
Maintenance becomes primary goal
Key: Progress slows over time. That's normal. Consistency matters more than speed.
Recovery and Frequency
Why Recovery is Critical After 40
Physiological reality:
Muscle protein synthesis stays elevated 48-72 hours after training (not 24)
Testosterone and growth hormone decline with age (slower recovery)
Central nervous system takes longer to recover
Joint inflammation takes longer to resolve
Translation: You need MORE recovery than younger lifters.
Optimal Training Frequency
Beginners (First 6 months):
3 days per week (Monday, Wednesday, Friday)
Full rest on off days (walking is fine)
48 hours minimum between sessions
Intermediate (6-18 months):
3 days per week full body OR
4 days per week (upper/lower split)
At least one full rest day per week
Advanced (18+ months):
3-4 days per week
Can handle slightly more volume
Still need 2-3 rest days weekly
Signs you're training too frequently:
Strength decreases instead of increases
Persistent muscle soreness (DOMS doesn't go away)
Joint pain that worsens
Sleep disturbances
Elevated resting heart rate
Loss of motivation
Active Recovery Days
What to do on rest days:
Walking: 30-60 minutes (promotes blood flow)
Light yoga or stretching (15-20 minutes)
Swimming (easy pace)
Cycling (leisurely)
Foam rolling
What NOT to do:
Heavy cardio (interferes with recovery)
Additional strength training
High-intensity interval training (HIIT)
Nothing at all (some movement aids recovery)
Sleep: The Secret Weapon
After 40, sleep is MORE important:
Growth hormone peaks during deep sleep
Muscle repair happens during sleep
Central nervous system recovers
Testosterone production regulated by sleep
Optimal sleep:
7-9 hours nightly
Consistent schedule (same bedtime/wake time)
Cool room (65-68°F)
Complete darkness
No screens 1 hour before bed
If you sleep less than 6 hours consistently, you're sabotaging your training.
Common Modifications
For Lower Back Issues
Skip: Overhead press, conventional deadlift Use instead:
Seated overhead press
Trap bar deadlift or dumbbell RDL (lighter)
Focus on core stability work
Additional tips:
Perfect form on all exercises
Brace core before every lift
Consider lifting belt for squats/deadlifts
For Shoulder Problems
Skip: Overhead press, push-ups (if painful) Use instead:
Landmine press (angled, shoulder-friendly)
Floor press (limits shoulder extension)
Neutral grip exercises
Rehab work:
Face pulls: 3x20 daily
External rotations with band: 3x15 daily
YTWs: 2x10
For Knee Issues
Skip: Deep squats (below parallel) Use instead:
Box squats (sit to bench, limits depth)
Goblet squat to comfortable depth
Leg press (if available)
Step-ups (very knee-friendly)
Additional tips:
Warm up knees thoroughly (10+ minutes)
Use knee sleeves for warmth (not support)
Focus on glute activation
For Limited Mobility
Hip mobility limited:
Elevate heels on plates during squats
Use wider stance
Reduce squat depth (box squat)
Shoulder mobility limited:
Wider grip on push-ups
Incline push-ups (easier angle)
Avoid overhead pressing initially
Ankle mobility limited:
Elevate heels during squats
Focus on goblet squats (easier than barbell)
Stretch calves daily
FAQ
1. Is 3 days per week enough to build muscle after 40?
Answer: Yes, absolutely. Research shows 2-3 training sessions per week is optimal for muscle growth when volume is adequate.
Why it works:
Each muscle trained 3x per week in full body routine
Total weekly volume is sufficient (9-15 sets per muscle)
Adequate recovery between sessions (critical after 40)
Comparison:
Body part split: Each muscle 1x per week
Full body 3x/week: Each muscle 3x per week
Winner: Full body (more frequent stimulus)
Bottom line: 3 well-designed full body sessions beat 5-6 days of body part splits for people over 40.
2. How long should each workout take?
Answer: 45-60 minutes including warm-up and cool-down.
Breakdown:
Warm-up: 10-15 minutes
Main workout: 30-40 minutes
Cool-down: 5-10 minutes
Why not longer:
Testosterone starts dropping after 60 minutes of intense training
Cortisol (stress hormone) rises significantly
Focus and form deteriorate
Diminishing returns on additional volume
If your workouts take 90+ minutes: You're either resting too long or doing too many exercises.
3. Can I do cardio on the same days as strength training?
Answer: Yes, but keep it moderate and separate when possible.
Best approach:
Strength training in morning, cardio in evening (or vice versa)
OR: 20-30 minutes light cardio after strength training
Keep cardio low-intensity (walking, cycling) on strength days
Avoid:
Heavy cardio before strength training (depletes energy)
High-intensity cardio on same day as legs (impairs recovery)
Daily intense cardio (interferes with strength gains)
Ideal weekly cardio for strength trainers:
2-3 days of 20-30 minutes moderate intensity
On strength days or separate days
Low-impact (cycling, rowing, swimming)
4. What if I miss a workout?
Answer: Just continue with the next scheduled session. Don't try to "make up" for it.
Example:
Scheduled: Monday (A), Wednesday (B), Friday (C)
You miss Wednesday
Next week: Monday (B), Wednesday (C), Friday (A)
Don't:
Do two workouts in one day
Add extra sets to "compensate"
Feel guilty (life happens)
Reality: Missing 1-2 workouts per month has minimal impact on progress. Missing entire weeks regularly is a problem.
5. How much weight should I start with?
Answer: Start lighter than you think you should.
General guidelines:
Goblet Squat: 25-35 lbs RDL: 20-30 lbs per dumbbell Dumbbell Row: 20-35 lbs per dumbbell Overhead Press: 15-25 lbs per dumbbell Push-ups: Bodyweight (modify angle if needed)
Rule: If you can't complete all reps with perfect form, weight is too heavy.
First 2-4 weeks: Focus on form, not weight. Build the habit and movement patterns.
6. Should I train to failure?
Answer: No, not regularly. Stop 1-3 reps before failure on most sets.
Why:
Training to failure increases recovery time (already longer after 40)
Higher injury risk with form breakdown
Central nervous system fatigue accumulates
Unnecessary for muscle growth
Research shows: Stopping 1-3 reps shy of failure produces similar muscle growth with less fatigue.
When to go to failure:
Last set of isolation exercises (face pulls, bicep curls)
Occasionally (once every 2-3 weeks) on main lifts
Bodyweight exercises (push-ups, planks)
Never to failure:
Heavy squats or deadlifts (form breakdown = injury)
First few sets of exercise
When form starts deteriorating
7. Can I build muscle while losing fat after 40?
Answer: Yes, but only in specific circumstances:
Who can build muscle in a deficit:
Beginners (newbie gains)
People returning from long layoff (muscle memory)
Overweight individuals (plenty of stored energy)
Requirements:
High protein (1g per lb bodyweight)
Resistance training 3x per week
Small deficit (300-500 calories)
Adequate sleep (7-9 hours)
Reality check:
Rate of muscle gain is MUCH slower than in surplus
Eventually plateaus (can't continue forever)
Advanced trainees can't build muscle in deficit
Optimal approach:
Alternate phases: 8-12 weeks gaining (small surplus) → 8-12 weeks cutting (moderate deficit) → repeat
8. Do I need supplements?
Answer: No, but a few can help.
Essential (from food):
Protein: 0.7-1g per lb bodyweight
Calories: Adequate for goals
Whole foods: Majority of diet
Useful supplements:
Protein powder (convenience, not necessary)
Use if struggling to hit protein target
Whey or plant-based (your choice)
Creatine monohydrate (5g daily)
Most researched supplement
Increases strength 5-15%
Safe for decades of use
Vitamin D (2,000-4,000 IU daily)
If deficient (common after 40)
Get blood test to confirm
Omega-3s (2-3g EPA+DHA daily)
Reduces inflammation
Supports joint health
Skip:
Pre-workouts (mostly overpriced caffeine)
BCAAs (unnecessary if eating adequate protein)
Testosterone boosters (legal ones don't work)
Fat burners (waste of money)
9. How do I know if I'm overtraining?
Answer: Watch for these signs:
Physical symptoms:
Strength decreases instead of increases
Persistent muscle soreness (doesn't resolve)
Elevated resting heart rate (10+ bpm higher than normal)
Frequent injuries
Getting sick more often
Mental symptoms:
Loss of motivation to train
Increased irritability
Sleep disturbances
Decreased appetite
Depression or anxiety
Solution:
Take 1 week completely off (deload)
Reduce volume by 50% for 1-2 weeks
Ensure 7-9 hours sleep nightly
Address life stress
Prevention:
Stick to 3 days per week (don't add sessions)
Take at least 1-2 full rest days weekly
Don't ignore recovery symptoms
10. When will I see results?
Answer: Realistic timeline:
Weeks 1-4:
Strength gains (neural adaptations)
Learning movement patterns
Minimal visible changes
Feel better, more energy
Weeks 5-8:
Noticeable strength increases
Muscles feel harder when flexed
Clothes fit slightly differently
Others may not notice yet
Weeks 9-16:
Visible muscle growth
Clear strength progression
People start commenting
Significant functional improvements
Months 6-12:
Dramatic transformation
Substantial strength gains
Body composition clearly changed
New habits solidified
Key: Progress is gradual. Take photos every 4 weeks—you won't notice day-to-day changes in the mirror.
Conclusion
Full body strength training is the most effective and sustainable approach for people over 40. It maximizes training frequency, allows adequate recovery, and builds functional strength you'll use every day.
Your 12-Week Action Plan:
Weeks 1-4: Foundation
Learn the 8 essential exercises with light weights
Focus exclusively on perfect form
Train Monday, Wednesday, Friday
No missed workouts
Weeks 5-8: Building
Begin progressive overload (add weight gradually)
Increase by 5 lbs when you hit 12 reps
Continue 3x per week consistency
Track all workouts (weight, reps, sets)
Weeks 9-12: Strength
Continue progressive overload
Consider adding 4th set to main lifts
Experiment with tempo variations
Take progress photos at week 12
Key Principles for Success After 40:
✅ Train 3x per week (Monday, Wednesday, Friday)✅ Warm up 10-15 minutes (non-negotiable)✅ Use compound exercises (goblet squat, RDL, rows, presses)✅ Progressive overload (add weight gradually)✅ Stop 1-3 reps before failure (most sets)✅ Prioritize recovery (7-9 hours sleep, rest days)✅ Perfect form over heavy weight (always)✅ Listen to your body (skip when injured)
Remember: Your goal isn't to lift the most weight in the gym. It's to build sustainable strength that improves your quality of life for the next 30+ years.
Consistency beats intensity every time after 40. Show up, do the work, recover properly, and the results will come.
Start your first workout today. Your stronger future self will thank you.
References
Scientific Research
Schoenfeld, B. J., et al. (2016). "Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis." Sports Medicine, 46(11), 1689-1697.
Grgic, J., et al. (2018). "Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis." Journal of Sport and Health Science, 11(2), 202-211.
Peterson, M. D., et al. (2011). "Resistance exercise for muscular strength in older adults: A meta-analysis." Ageing Research Reviews, 10(3), 226-237.
Hunter, G. R., et al. (2004). "Resistance training increases total energy expenditure and free-living physical activity in older adults." Journal of Applied Physiology, 89(3), 977-984.
Westcott, W. L. (2012). "Resistance training is medicine: Effects of strength training on health." Current Sports Medicine Reports, 11(4), 209-216.
Medical Disclaimer: This article is for informational purposes only. Consult your doctor before starting any exercise program, especially if you have pre-existing medical conditions, heart problems, joint issues, or are recovering from injury.
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