Send a message/question here!

Get your free personalized coaching video: https://ovr40.co/freevideo

You know what to do to get in shape after 40 - lift weights, eat protein, sleep more. So why aren't you doing it?

I will break down how to win the mental game of getting fit after 40 by building systems that make healthy choices automatic.

After 16 years coaching men over 40, I've learned that willpower and motivation always fail. You need a system that removes daily decisions and makes fitness happen on autopilot.

I'll show you my DREAM Formula - a five-pillar system covering daily activity, nutrition habits, evening routines, advance planning, and smart supplementation.

This isn't about motivation or discipline. It's about building habits for men over 40 that work WITH your busy life instead of against it. Learn how to make working out automatic, how to meal prep without spending hours in the kitchen, and how to protect your sleep when your brain wants to keep you up scrolling.

In this video you'll learn:

• Why fitness goals fail after 40 and what you need instead
• The DREAM Formula: 5 pillars for sustainable fitness over 40
• How to build systems for daily exercise that remove morning resistance
• Meal planning and protein prep strategies for busy men
• Evening routine systems that protect your sleep and recovery
• How advance planning prevents self-sabotage before it happens
• Simple supplement routines that actually stick

Stop relying on willpower. Start building systems that make getting fit after 40 automatic. Whether you're struggling with consistency, motivation, or just knowing where to start, this system-based approach to fitness for men over 40 will show you exactly how to set up your life so the healthy choice is the easy choice.

Ready to build your personalized system?

Fill out the form at https://ovr40.co/freevideo and I'll send you a custom coaching video showing exactly what to do.

Chris Davidson Fitness Coach for Men Over 40 Belfast, Ireland

#fitnessover40 #menover40 #healthyhabits #systemsthinking #workoutmotivation #mealprep #sleepoptimization #fitnessforoldermen #gettingfitat40 #consistencyoverperfection

Get your free personalised coaching video by completing this short Get Unstuck form (takes you 2 mins, and I'll shoot your video and send it to you within 48 hours!) - https://ovr40.co/freevideo

Send a message/question here!

Complete this short form about your goals and challenges and I'll shoot you a free coaching video - https://ovr40.co/freevideo

This episode covers workout volume and why working out 6 days a week probably means you're making minimal progress (and fall into one of the two camps I explain). Email me chris@offacoach.com with questions or to discuss my coaching programs.

Email me chris@offacoach.com with questions or for more details on coaching, or book a quick chat with me here: https://ovr40.co/chat

Send a message/question here!

https://ovr40.co/chat to book a free chat with me and Get Unstuck with workouts, diet and lifestyle habits.

For years I struggled to understand how to structure my workouts in my 40s - training too much and feeling exhausted, or not doing enough and making zero progress.

Then I figured out this 3-dial framework that changed everything. Now at 49, I'm in better shape than I was at 31, training just 3 times a week for 40-45 minutes.

In this episode, I break down the three workout variables every man over 40 needs to balance when working out:

Intensity, Frequency, and Volume.

Get these wrong and you'll either burn out or see no results.

Get them right and you'll finally make consistent progress without living in the gym.

The 3 Workout Dials:

Intensity - How hard you push yourself during each workout
Frequency - How often you train per week
Volume - How many exercises and sets you do

The Secret: Turn TWO dials up high, keep one low. Not one (not enough stimulus), not three (can't recover after 40).

My Recommendation for Men Over 40:
✅ High Intensity - Push hard on every set
✅ High Frequency - Train 3-4 times per week
❌ Low Volume - Keep workouts to 4-5 exercises, 3 sets each

This approach works because it gives your body enough stimulus to build muscle and strength without overwhelming your recovery. After 40, testosterone drops, cortisol runs higher, and recovery becomes harder. You can't train like you did in your 20s.

After 16 years of coaching men over 40, this is the framework that gets the best results for sustainable fitness, muscle building, fat loss, and overall health without burnout or injury.

MORE RESOURCES FOR MEN OVER 40:
📧 Get my free Sunday Reset weekly planning template: https://ovr40.co/sunday
💪 Variable Intensity Training - workout program for men over 40: https://ovr40.co/vitgo
🍔 Over 40 Reboot - https://ovr40.co/rebootme

CHAPTERS:
0:00 - How I Finally Made Progress Working Out After 40
0:44 - The 3-Dial Framework (Intensity, Frequency, Volume)
1:36 - What Happens When You Don't Understand This
2:32 - Getting Your Dials Wrong
4:10 - The BEST 2 Dial Approach For Us
5:09 - Why This Works After 40
6:26 - Get Personalized Coaching Help

👋 I'm Chris Davidson from Over 40 Freakin Awesome - I help men in their 40s and 50s lose the dad bod, regain their energy, and build sustainable habits that actually stick without turning their lives upside down.

If you're carrying 20+ pounds you want to lose, feeling like your strength and confidence have declined with age, and you're tired of starting and stopping fitness programs that don't fit your busy life - you're in the right place.

Email me chris@offacoach.com with questions or for more details on coaching, or book a quick chat with me here: https://ovr40.co/chat