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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 [email protected] with questions or for more details on coaching, or book a quick chat with me here: https://ovr40.co/chat