What you will get

We Build you a Tailored Muscle Building Plan for You

When you sign up with The 40 Plus Fitness Reset program we don’t rely on generic “one-size-fits-all” programmes. Instead, we create a personalised plan based on your unique situation, age, goals, and lifestyle. Here’s how we approach it:

Personal Assessment & Goal Setting

We begin with a thorough evaluation including your current activity level, body composition (if known), eating habits, lifestyle commitments, and your specific goals (strength, size, mobility, overall health, etc.).

From there, we establish realistic targets for muscle mass, strength, and functional outcomes, aligned with your everyday life (work, time availability, past injuries, etc.).

Nutrition Strategy Focused on Muscle Preservation & Growth

  • We prioritise sufficient, high-quality protein because protein is the key nutrient for repairing and building lean muscle. For older adults, a higher protein intake than standard dietary recommendations can make a meaningful difference.

  • We often aim to spread protein intake evenly across meals and ensure every main meal delivers enough e.g. roughly 20–40 g of high-quality protein per meal (from lean meat, fish, eggs, dairy, legumes, etc.) depending on bodyweight and goals.

  • We also consider overall caloric intake because insufficient calories (or poor nutrition) can undermine muscle gains, especially in older adults.

  • If needed and appropriate we can incorporate supplementation or nutrientrich foods (e.g. omega-3s, leucine-rich protein sources) to support muscle synthesis and recovery, especially when food alone doesn’t meet requirements.

Resistance & Strength Training Tailored for 40+

  • We design a strength training programme that works the major muscle groups (legs, back, chest, arms, core) using methods appropriate for your experience level — from bodyweight exercises and resistance bands to free weights or gym equipment.

  • We ensure the plan is realistic and sustainable, accounting for recovery needs and potential time constraints, so it fits your lifestyle and doesn’t lead to over-training or burnout.

  • Over time, we adjust load, volume and intensity to progressively challenge muscles stimulating growth while respecting the changes and demands of a mature body.

Ongoing Monitoring & Adjustment

  • We track progress not just by scale weight, but by performance, strength gains, body composition (if applicable), and functional improvements (how you feel day-to-day).

  • We monitor nutrition adherence, recovery, energy levels, and any lifestyle factors (sleep, stress, job demands) that might influence results — and make adjustments as needed.

  • We provide continual support, coaching, guidance, and tweaks to ensure that your plan remains effective and sustainable over the long term.