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

Send a message/question here!

https://ovr40.co/chat to set up a time to chat about your goals and challenges and coaching.

In this episode, I break down which supplements are complete BS (testosterone boosters, multivitamins, fat burners, pre-workout supplements) and reveal the 5 best supplements men over 40 should actually take to boost testosterone naturally, build muscle after 40, improve sleep quality, reduce belly fat, and optimize health after 40.

Supplements to AVOID After 40:

Testosterone booster supplements (don't work, waste of money)
Multivitamins for men (ineffective approach)
Fat burner supplements (just expensive caffeine)
Proprietary pre-workout supplement blends (underdosed ingredients)
Anti Inflammatory supplements for men (your body breaks them down anyway)

The 5 Best Supplements for Men Over 40:

✅ Magnesium Glycinate (400mg before bed) - improve sleep quality, muscle recovery, natural testosterone support, reduce stress

✅ Vitamin D3 (4000 IU daily) - boost testosterone levels, improve mood, support immune system, bone health for men over 40

✅ Zinc Picolinate (30mg with food) - increase testosterone production, immune support, faster workout recovery, hormonal balance

✅ Creatine Monohydrate (5g daily) - build muscle after 40, increase strength, improve brain function, cognitive health for older men

✅ Ashwagandha (600mg evening) - lower cortisol levels, stress management, better sleep, support healthy testosterone levels

If you're a man over 40 struggling with low energy, difficulty losing weight, declining testosterone, poor sleep, or lack of motivation to work out, these supplements actually work.

After 16 years of coaching men in their 40s and 50s and trying every supplement on the market myself, these are the only ones that deliver real results for fat loss, muscle gain, hormonal health, and overall wellness after 40.

Perfect for busy professionals, dads, and guys who want to get back in shape, lose belly fat, build lean muscle, and feel energized without complicated supplement stacks or expensive testosterone boosters that don't work.

MORE FREE RESOURCES FOR MEN OVER 40:

📧 Get my free Sunday Reset weekly planning template for staying lean and healthy: https://ovr40.co/sunday

Free eBooks: https://ovr40.co/books


CHAPTERS:
0:00 - Mens Supplements 101
0:18 - 5 Supplements That Don't Work for Men Over 40
2:50 - The 5 Best Supplements Men Over 40 Should Take
5:58 - Why This Approach Works After 40
6:29 - Get Personalized Coaching Help

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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!

Go to https://ovr40.co/chat to set up a quick chat with me about your goals and challenges and how my coaching works.

This episode dives into the high volume workout trap men fall into when it comes to trying to get fit after 40 - we either avoid working out because we don't have 5 hours a week, or we start working out 5 hours a week and it's all too much and we stop.

Intensity beats volume for older guys. We can work hard (intensity) but we need extra time to recover and grow so we need to dial down the volume (number of sets).

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