Training after 40

Everett Miner, NASM-CPT
Aug 2
5 min read

This content was featured in Men's Fitness: https://www.mensfitness.com/training/full-body-workouts-vs-bro-splits-what-training-style-works-best-after-40

1. What are the key differences between full-body training and body part splits ("bro splits")? - Please also outline the benefits of each.

Full-body training and body part splits ("bro splits") differ mainly in training frequency and volume per session. Full-body training works all major muscle groups in each session, typically training each muscle 2–3 times per week with lower per-session volume. This approach is efficient, beginner-friendly, and supports faster strength gains through frequent practice of key lifts. Body part splits, on the other hand, focus on one or two muscle groups per session, often training each muscle only once per week but with higher per-session volume and longer recovery times.

Both methods have benefits. Full-body training offers greater efficiency, higher training frequency (which research supports for hypertrophy), and more flexibility for busy schedules. Body part splits allow for focused, high-volume work on individual muscles and can be enjoyable for those who prefer longer sessions or the "pump" feeling. For most beginners or time-constrained lifters, full-body training is ideal, while advanced lifters or enthusiasts who enjoy training 5–6 days per week may prefer bro splits. Both can be effective if total weekly volume and effort are managed well.

2. How do training needs shift after 40 in terms of recovery, muscle preservation, and injury risk?

When talking about "training over 40," it's important to acknowledge that this is a broad category. A healthy, injury-free 40-year-old lifter with 20 years of experience will train very differently than a sedentary 60-year-old beginner or an 80-year-old managing multiple health conditions.

These guidelines assume you’re otherwise healthy and cleared for exercise, but adjustments may be necessary depending on training history, injuries, or conditioning level.

4 Key Training Shifts After 40

1. Injury Avoidance is #1!!!

Use joint-friendly lifts, controlled tempos, and higher reps (10–20) if preferred.
Prioritize form mastery and gradual loading (e.g., +5 lbs or +1 rep at a time).
Being a "master of technique" is important because it is one of the few things fully within your control that can maximize stimulus, reduce fatigue, and significantly decrease injury risk.
Training must reflect your experience, health, and mobility.

2. Recovery Slows:

More rest days, proactive deloads every 4–6 weeks, and lighter per-session volume (3–4 lifts/session) improve joint and tissue recovery.

3. Muscle Preservation Becomes a Priority:

Resistance training offsets sarcopenia (age-related muscle loss).
Even "holding steady" with muscle mass is a victory past 40.

4. Power Work Remains Essential:

Safe, lower-impact explosive drills (med ball throws, kettlebell swings, low box jumps) help preserve fast-twitch fibers and reduce fall risk.

A Note on Machine-Based Substitutions for Older or Deconditioned Lifters

It’s completely valid and often preferable for certain populations (especially those with limited mobility, injury history, or who are brand-new to training who may not have a trainer) to use machine-based versions of lifts for safety and accessibility.

For example:

Instead of Squats -> Use a Leg Press or Hack Squat Machine (controlled path, lower balance demand)
Instead of Bent-Over Rows -> Use a Seated Row Machine (spine supported)
Instead of Overhead Press -> Use a Machine Shoulder Press

These allow proper muscle loading without being limited by balance, stability, or mobility constraints, making them ideal for older or deconditioned trainees building a foundation.

3. Which training style is more ideal for those 40+ and why?

For most lifters over 40, full-body (3x/week) or upper/lower splits (4x/week) are the most effective and sustainable approaches. While bro splits (training one muscle group per day) can work for advanced bodybuilders or longtime trainees, even those individuals typically can see better results at this age with moderate-frequency full-body or upper/lower routines that emphasize compound lifts and joint-friendly variations.

Why Full-Body or Upper/Lower Splits Work Best

Higher Frequency per Muscle (2–3x/week): This keeps muscles in a state of repeated protein synthesis, supporting lean mass preservation and growth.
Recovery-Friendly: Shorter, moderate sessions align better with slower post-40 recovery rates and reduce cumulative joint stress.
Built-In Flexibility: Missing a day is less disruptive since each muscle group is trained multiple times per week.

Why Not Bro Splits?

Traditional bro splits typically train each muscle once per week, which is suboptimal for hypertrophy and maintenance past 40 unless you’re training 6–7 days weekly. For older lifters:

High single-session volume increases fatigue and joint wear.
Longer recovery times delay subsequent training quality.
Lower frequency per muscle misses the opportunity for more efficient, repeated stimulus throughout the week.

4. How should someone structure a weekly routine for strength, muscle, and joint health after 40?

Here’s a weekly framework integrating strength, hypertrophy, power, and machine-based options:

Option A: 3-Day Full-Body

Day 1 (Monday):

Med Ball Chest Pass (Power) – 3x5-8
Squat → Machine Swap: Leg Press (3x6–8)
Bench Press/DB Press → Swap: Machine Chest Press (3x8)
Bent-Over Row → Swap: Seated Row Machine (3x8–10)
1-2 Accessory Isolation Movements based on goals or lagging body parts
Core work: Miner Fitness Core Circuit

Day 2 (Wednesday):

Kettlebell Swings – 3x10
Trap Bar Deadlift or Romanian Deadlift Variation (3x5)
DB Overhead Press → Swap: Machine Shoulder Press (3x8–10)
Lat Pulldown or Assisted Pull-Up – 3x8–10
1-2 Accessory Isolation Movements based on goals or lagging body parts
Core work: Miner Fitness Core Circuit

Day 3 (Friday):

Low Box Jumps or Box Jumps – 3x3–5
Hack Squat or Goblet Squat (3x10)
Incline DB Press → Swap: Incline Machine Press or Smith Machine Press (3x10–12)
Seated Row or Face Pulls (3x12)
Hamstring Curl (3x12–15)
Core work: Miner Fitness Core Circuit

Option B: 4-Day Upper/Lower Split

Upper Focus Days (Mon & Thu):

Med Ball Chest Pass – 3x6
Low Box Jumps – 3x4–6
Incline Press → Swap: Incline Chest Machine – 3x6-10
DB Row → Swap: Machine Row – 3x8–12
DB Shoulder Press → Swap: Machine Shoulder Press – 3x8–12
Lat Pulldown or Assisted Pull-Up/Chin-Up – 3x8–12
Face Pull (Cable) – 3x12–15

Lower Focus Days (Tue & Fri):

Kettlebell Swing – 3x10
Squat → Swap: Leg Press or Hack Machine – 3x6–8
Bulgarian Split Squat → Swap: Smith Split Squat – 3x8
RDL → Swap: Hamstring Curl Machine – 3x8–10
Glute Bridge or Hip Thrust 2-3x-8-15
Calf Raise – 3x15
Core work: Miner Fitness Core Circuit

Miner Fitness’ S.T.R.E.T.CH. Flow

To complement strength and power work, finish every session with a 5–8 minute mobility sequence. This flow helps maintain joint range of motion, reduce stiffness, and aid recovery, a priority for lifters over 40, but beneficial for any age.

S – Spider-Man Stretch (World’s Greatest Stretch): Opens hips, hip flexors, and adductors while incorporating thoracic rotation. 5 reps per side
T – T-Spine Rotation: On all fours, thread one arm under the body, then rotate open toward the ceiling. 5 reps per side.
R – Release or Rotate the Hip/Glute (Figure-4 or 90/90 Stretch): Targets glutes and deep hip rotators. Hold 30 seconds per side.
E – Extend the Spine (Cat-Cow): Moves the spine through flexion and extension to improve mobility and blood flow. 5-10 slow reps.
T – Tuck the Chin (Chin Tucks): Strengthens deep neck flexors and counters forward head posture from screens/driving. 5–10 reps, slow and controlled.
CH – Chill (Child’s Pose): A restorative position to relax the spine and hips while deepening breath control. Hold 30–60 seconds.