Why Doing More AFTER 40 Isn’t BETTER (And IS Holding You Back)

“Doing two sessions back-to-back or trying to ‘make up’ for a bad week won’t fix your fitness.”

Here’s the reality
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You’ve probably done this before.

Missed a few sessions. Busy week. Then tried to cram it all in.

However, fitness after 40 isn’t about doing more or going harder.

It’s about applying the right training stress and allowing your body to recover and adapt properly.

If that part is off, it doesn’t matter how many sessions you do.

You’ll either spin your wheels or end up more tired, sore, and frustrated than when you started.

Most people don’t realise this

They miss a session or have a tough week.

So what do they do?

They try to make up for it.

Double sessions. Training every day. Going flat out.

Or the opposite.

They show up… but play it safe. Stay well within themselves. Carrying dumbbells you could bicep curl… but struggling with shopping bags at home.

Finish a session feeling like they “could’ve done more”.

Both miss the point.

Because fitness isn’t about effort in isolation.

It’s about the right level of stress… applied consistently… with enough recovery to actually improve.

This is why we focus so much on movement quality.

Being able to:

- Turn your head properly
- Reach overhead
- Catch yourself if you trip
- Carry things without pain
...That’s a real measurement of your fitness.

Think of it like this

If you benched 50kg a couple of weeks ago, missed a session, you wouldn’t come back and try 100kg to “make up for it”.

That would be ridiculous.

But doing two sessions back-to-back is the same idea.

It’s just less obvious.

On the flip side, if you always stay comfortable, always lift light, always avoid pushing a bit… there’s no real reason for your body to change either.

No stress = no adaptation.

Too much stress = no recovery.

Both lead to the same place.

No progress.

What I see all the time

We see this all the time with 40+ men & women in Coolock, Artane and Raheny.

Busy week.

Work, kids, life gets in the way.

Then the panic kicks in.

“I need to do more.”

Or…

“I’ll just take it handy today.”

Neither works long term.

So what should you do instead?

Train 2-3 times per week (on average).

Not 5. Not 6. Not when life is already busy.

When you train, actually train.

Lift weights that challenge you.

Put a bit of effort into it.

Not every session needs to feel like a max-out, but it shouldn’t feel like a warm-up either.

Then recover.

Eat properly. Sleep as best you can. Give your body time to adapt.

And repeat that week after week.

That’s where results come from.

Not from one “hero” session.

If you’re tired of guessing and just want to know you’re doing the right thing…

Apply for a place on our 6 Week Kickstart: APPLY NOW

Here’s the mindset shift you might need

You don’t need (to do) more.

You need better.

Better structure.

Better effort.

Better understanding of what you’re actually trying to achieve.

The goal isn’t to feel wrecked.

The goal is to get stronger, move better, have more energy, and actually see progress over time.

That only happens when training and recovery work together.

When you are ready to train properly.....Apply for a place on our 6 Week Kickstart.

FAQ

Should I train every day to get results?

No. Most adults 40+ get better results from 2–3 well-structured sessions per week with proper recovery.

Is it bad to do two sessions in one day?

Occasionally it’s fine, but doing it regularly to “make up” for missed sessions usually leads to fatigue, not progress.

What if I feel like I’m not doing enough in sessions?

It’s more about quality than quantity. If the weight and effort are right, you’re doing enough.

How hard should I be training?

Hard enough to be challenged, not so hard that you can’t recover for your next session.

Why am I not seeing progress even though I’m training a lot?

You’re likely either doing too much without recovering, or not applying enough meaningful training stress.
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David "better is better" Knowles
Gym owner & Coffee drinker
Almost 20 years as a coach
Proud dad x 5 amazing little humans
Still holding out for my big musical break (honest)