Get Strong After 40: A Simple Guide to Building Muscle Safely

A STORY YOU MIGHT RELATE TO

You look at the weights.

They used to feel easy. Now they just make your joints ache. Your shoulders are sore. Your knees aren’t happy. You remember lifting heavy in your younger years, but now you’re not sure if it’s worth the effort.

You're not the only one.

Many men in their 40s feel like their bodies are slowing down. Old workouts don’t work anymore. You feel tired, stiff, and frustrated. But here’s the good news: you can build muscle after 40—and it might be the best thing you ever do.

This isn’t about trying to look 20 again. It’s about building strength and feeling confident in your body.

And I’m here to help you do that.

2. THE TRUTH MOST PEOPLE WON’T TELL YOU

Most workout advice isn’t made for men over 40.

It’s too intense, too fast, and doesn’t give your body time to heal. If you want to build muscle now, you need a smarter and safer plan.

3. THE P.R.I.M.E.D SYSTEM

This simple system has helped many men over 40 build strength without injuries:

S = Start slow: Always begin with warmups and mobility drills.
T = Train smart: Focus on good form and steady movement.
R = Rest often: Get enough sleep and take rest days seriously.
O = Optimize health: Eat well and lower your stress levels.
N = Nail the basics: Stick to a few core exercises and improve them.
G = Grow steady: Track your progress and stay consistent.

4. COMMON MISTAKES TO AVOID

Mistake #1: Training like you're 25
Lifting too heavy too quickly can cause injury. Take your time.

Mistake #2: Skipping warmups
Warming up protects your joints and improves your lifts.

Mistake #3: Not resting enough
Your muscles grow when you rest, not when you train.

Mistake #4: Doing too many different exercises
Stick with the basics and master them first.

Mistake #5: No plan or tracking
Write down your workouts so you know what’s working.

5. YOUR WEEKLY WORKOUT PLAN

Day 1: Push (Chest, Shoulders, Arms)

Warm-up: Shoulder circles, wall push-ups
Bench Press or Dumbbell Press: 4 sets of 6–8 reps
Incline Dumbbell Press: 3 sets of 10 reps
Seated Shoulder Press: 3 sets of 8 reps
Triceps Pushdowns: 3 sets of 12 reps
Day 2: Pull (Back and Biceps)

Warm-up: Arm swings, light rows
Pull-Ups or Lat Pulldown: 4 sets of 6–10 reps
Dumbbell Row: 3 sets of 8 reps
Face Pulls: 3 sets of 12 reps
Bicep Curls: 3 sets of 10–12 reps
Day 3: Rest or Light Activity

Walk, stretch, or do yoga
Day 4: Legs

Warm-up: Glute bridges, leg swings
Goblet Squat: 4 sets of 6–8 reps
Romanian Deadlift: 3 sets of 8 reps
Bulgarian Split Squat: 3 sets of 10 reps
Calf Raises: 3 sets of 15 reps
Day 5: Full Body and Cardio

Deadlifts: 3 sets of 5 reps
Dumbbell Snatch: 3 sets of 6 each arm
Kettlebell Swings or Farmer Carries
15-minute light cardio circuit
Days 6 & 7: Rest or Light Activity

Eating and Recovery Tips:

Eat 0.8–1 gram of protein per pound of body weight
Sleep 7–9 hours a night
Use simple supplements like creatine or Omega-3s
Avoid too much alcohol, and manage stress when possible
 

6. YOUR FREE BONUS DOWNLOAD

🎁 P.R.I.M.E.D 40 Starter Kit

A complete 12-week workout plan
Done-for-you workout routine with video tutorials.
Easy warm-up routine
Macro counting
Easy tasks to follow
Accountability actions to keep you accountable

https://coach.everfit.io/package/DI286356 -  for building muscle

https://coach.everfit.io/package/EB631943  - for weight loss

7. READY FOR YOUR NEXT CHAPTER?

You now know more than most guys your age.

The P.R.I.M.E.D 40 plan isn’t just a workout—it’s your roadmap to strength, energy, and confidence.

You can keep doing what’s not working... or take the first step today.

It’s time to become the strongest version of yourself.

Let’s go!