Hi, it’s Rob Richley, Personal Trainer, Fitness Competitor and founder of Lean Over 40 for Men.
When it comes to fitness advice for men over 40, there’s a lot of noise out there—train more, eat less, buy this supplement, or follow that program.
But what if I told you that the most effective and sustainable way to build muscle, stay lean, and maintain your energy levels is to train just two times per week?
For years, I’ve advocated training three times per week for men over 40. It’s a great system that works.
However, after experimenting with twice-a-week training, I’ve discovered it offers even better results for many men, especially those managing busy lives, injuries, or simply wanting to optimize their workouts without overdoing it.
Don’t get me wrong though, I’m not advocating training twice per week just because we’re busy. I’m advocating it because I believe it delivers better results!
Avoiding Burnout and Maximizing Recovery
Training more frequently—three, four, or even five days a week—might sound like a good idea, but for men over 40, it can quickly lead to burnout.
Life is already demanding, with work, family, and other responsibilities. Add intense training on top of that, and your body may struggle to recover.
The truth is, recovery is where the magic happens.
Muscle growth and strength improvements occur when your body is allowed to repair itself after a workout. By training just twice a week, you give your body ample time to recover, reduce the risk of overuse injuries, and ensure every workout is productive.
The Power of Simplicity
When you train twice a week, you’re forced to focus on what matters most—compound movements. Exercises like squats, deadlifts, bench presses, and rows work multiple muscle groups simultaneously, giving you the most bang for your buck.
Forget endless isolation exercises. Sure, bicep curls and tricep pushdowns might give you a pump, but they’re not the key to building functional strength or an impressive physique.
Stick to compound exercises, and you’ll build muscle faster while saving time and energy.
Why Only 2 Sets Per Exercise?
Another shift I’ve made is focusing on two highly focused sets per exercise.
Why? Because quality trumps quantity. When you give 100% effort to just two sets, you’ll achieve better results than half-heartedly grinding through four or five sets.
For men over 40, this approach reduces the stress on your joints and nervous system while still pushing your muscles to grow. It’s efficient, effective, and sustainable.
Learning From Experience
I’ve been there—pushing myself too hard and paying the price.
A bad back recently forced me to reduce the weight I was lifting and rethink my training. This setback turned out to be a blessing in disguise. It taught me the value of training smarter, not harder, and led me to the twice-a-week system I use today.
If you’re dealing with nagging injuries or simply feeling drained, this approach could be a game-changer for you too.
The Truth About Supplements
Let’s talk about supplements. The fitness industry loves to push powders, pills, and potions as the “secret” to results. But for most men over 40, they’re a complete waste of money.
Focus on a diet rich in whole, unprocessed foods, and you’ll get everything your body needs. Save your money and invest it in things that truly matter—like a solid training plan and your health.
Try It for Yourself
If you’ve been following my channel, you know I’ve always been about helping men over 40 train smarter.
While I still stand by my three-times-a-week programs, I’ve updated my course, Ripped Abs Over 40, to include this twice-a-week approach.
I encourage you to give it a try.
Start with just two focused workouts each week, emphasizing compound movements and quality over quantity. Track your progress and see how you feel—it might just be the best decision you make for your fitness journey.
Here’s to your success!
