Forge40 - Built Beyond 40

Forge40 - Built Beyond 40 🥊 Strength & Muay Thai Coach
🔥 Forged Beyond 40
💪 Helping 40+ rebuild strength & power
🌍 Online Coaching Worldwide
📍 West London | 1-1

02/08/2026

You don’t lose mobility and strength because you turn 50; you lose it because you stop challenging your body

Combining bodyweight power like burpees and push-ups with hill sprints keeps your heart strong, joints resilient, and energy high. It’s not about training harder than everyone else—it’s about consistent, functional movement that keeps you athletic for life.
Save this routine for your next outdoor session and keep moving. 🔥

29/07/2026

Age is just the frame—you choose the picture. 💥

Not chasing how I used to move in my 20s. I’m building strength, mobility, and energy for the long haul.
No fancy equipment needed—just showing up, putting in the work, and proving that consistency always wins.
Drop a 💪 if you’re putting the work in today!

Could stopping your meals at 6 PM be the key to keeping your mind sharp? 🧠⏰Swipe through to see what researchers at Rutg...
27/07/2026

Could stopping your meals at 6 PM be the key to keeping your mind sharp? 🧠⏰

Swipe through to see what researchers at Rutgers University just discovered about Time-Restricted Eating and cognitive decline. 👉

Here’s the breakdown:
In a 6-month clinical trial, participants who restricted their eating to a 9-hour window (and stopped eating 4 hours before bed) showed significant improvements in:
✅ Spatial planning & problem solving
✅ Memory & retention tests
✅ Overall executive brain function

The most interesting part? Both groups in the study lost the exact same amount of weight (~15 lbs). But ONLY the group that narrowed their eating window saw these major cognitive upgrades. 💡

Swipe to Slide 7 to see what a sample 9-hour daily schedule looks like!

—

💬 What’s your current dinner time? Could you finish all meals by 6 or 7 PM? Drop your thoughts below!

📌 SAVE this post to refer back to the schedule, and SHARE it with someone who cares about healthy aging!

26/07/2026

Random workouts equal random results. Here is what to do instead...

Age is just a number. Loss of muscle mass is a decision. 💥In your 50s and beyond, the game changes. Sarcopenia (age-rela...
20/07/2026

Age is just a number. Loss of muscle mass is a decision. 💥

In your 50s and beyond, the game changes. Sarcopenia (age-related muscle loss) speeds up, recovery takes longer, and joint stiffness becomes real.
But here’s the truth: Your body doesn’t need less challenge—it needs the RIGHT challenge.
If you want to build a lean, strong, and pain-free body at 50+, lock in the 4 Non-Negotiables

Stop treating your 50s like the finish line. It’s actually the starting line for your best fitness era. 🌳💰💯
20/07/2026

Stop treating your 50s like the finish line. It’s actually the starting line for your best fitness era.

🌳💰💯

18/07/2026

Stop copying workouts. Start building your own.

This is why so many older adults never fully recover after a fall…That’s all it can take for an older adult to lose sign...
16/07/2026

This is why so many older adults never fully recover after a fall…

That’s all it can take for an older adult to lose significant muscle and strength during bed rest.

The scary part?

It isn’t always the illness or the fall that takes away independence…

It’s the muscle loss that follows.

Research shows that periods of inactivity can rapidly reduce muscle mass and strength in older adults, making everyday tasks like walking, climbing stairs, and getting out of a chair much harder.

That’s why I keep saying this:

Don’t just stay active. Stay strong.

Walking is brilliant.
Gardening is brilliant.
Housework is brilliant.

But none of them replace resistance training.

After 50, muscle isn’t about looking good in the mirror.

It’s about protecting your independence, your confidence, and your future.

💬 How old are you, and do you currently do strength training? Let me know below.

⸻

📚 Research
• Kortebein et al. JAMA (2007)
• WHO Physical Activity Guidelines (2020)
• ACSM Position Stand: Resistance Training for Older Adults

12/07/2026

The biggest lie we’ve been told in fitness? ‘No pain, no gain.

We’ve all heard the saying “No pain, no gain.”

I’ll be honest… I used to believe it too.

This week, I pulled my calf while skipping. Years ago, I probably would’ve carried on just to prove I was tough.

Not anymore.

One of the biggest lessons I’ve learned after turning 50 is that your body is always talking to you. Pain isn’t weakness. It’s feedback.

Training smarter doesn’t make you soft.
It keeps you in the game.

I’d rather miss one workout than miss the next six weeks because I ignored what my body was telling me.

If you’re over 50, stop trying to train like you’re 25.

Train with purpose.
Recover properly.
Play the long game.

💬 Have you ever ignored an injury and regretted it? Let me know in the comments.

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2, Pitshanger FC Clubhouse, , 217 Argyle Ra, London
Ealing
W13OAY

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+447980070563

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