PMStrengthCoach

PMStrengthCoach My aim is to make men and women physically and mentally stronger through the power of exercise.

This is what training in your 40s actually looks like.Not the highlight reel and not the big numbers, just turning up an...
15/06/2026

This is what training in your 40s actually looks like.

Not the highlight reel and not the big numbers, just turning up and doing the work.

I’m 42 now and the training has changed. I warm up properly these days where I used to just load the bar and go, and my body soon lets me know if I skip it.

The strength is still there and so is the want, I just have to be a bit smarter about how I get to it.

Recovery is part of the plan now, not an afterthought. Conditioning too, because being strong is no good if you’re blowing out after one event.

Some days are slow and some are heavy and most are somewhere in between, and that’s fine.

If you’re in your 40s and you reckon the door has shut, it hasn’t. You just train a bit different and you keep showing up.

Swipe through for the things that have kept me going.

Phil

The fitness industry made a lot of money telling me things that weren’t true.When I was younger I believed most of it. T...
13/06/2026

The fitness industry made a lot of money telling me things that weren’t true.

When I was younger I believed most of it. Thought lifting heavy would wreck my knees. Thought I needed two hours in the gym or it didn’t count. Thought if I wasn’t crippled the next day I’d wasted my time.

None of it was true.

What actually moved the needle was dull. Lift hard a few times a week. Eat enough. Sleep. Show up again. No tub of powder ever did what a good night’s sleep did.

I wasted years and a fair bit of money learning that the hard way.

The carousel breaks down the six I fell for, and the one thing that actually works underneath all of it.

If you know someone still chasing the magic version, send it their way.

Phil

Turned 42 this year and I’ve been thinking about what I’d say to myself at 30.Back then I genuinely thought my best trai...
12/06/2026

Turned 42 this year and I’ve been thinking about what I’d say to myself at 30.

Back then I genuinely thought my best training years was behind me. Stopped pushing for a while because of it and that’s the bit I regret most.

Twelve years on and I’m still competing with myself. Stronger in some lifts than I was then, which I wouldn’t have believed.

Most of what I’d tell him is in this carousel. The short version is the boring stuff works, sleep matters more than you think, and the doubt never goes away. You just learn to live with it.

If you’ve got a mate who reckons he’s left it too late, send him this.

I was wrong about it and he probably is too.

Phil

You can train hard and eat all your protein and still leave half the session on the table.And most people have no idea i...
08/06/2026

You can train hard and eat all your protein and still leave half the session on the table.

And most people have no idea it’s even happening.

When you train you break the muscle down, and the building back up is a process called protein synthesis. That’s where the actual gains live. No synthesis, no new muscle.

Alcohol blunts that process. There’s research where men trained, then drank, and their muscle building dropped by about a third. And it still dropped even when they got their protein in.

That’s the bit that catches people out. They think the shake cancels it out. It doesn’t.

The worst time for it is straight after a hard session, because that’s exactly when the building should be at its peak.

You don’t have to be perfect.

Just keep the drinks off your training days where you can, leave a gap after the heavy stuff, and get your food and water in first.

Train hard, then actually let it count.

Save this for the next time you’re weighing up a session and a few drinks, and send it to someone who trains.

More on how alcohol affects your training and your goals.You can cut calories all week and still wonder why the fat won’...
03/06/2026

More on how alcohol affects your training and your goals.

You can cut calories all week and still wonder why the fat won’t shift.

And more often than not the answer is sat in your glass at the weekend.

It’s not really the calories in the drink, even if seven a gram adds up quick. It’s everything that comes after.

Your body treats alcohol like a toxin so it stops burning fat until it’s cleared it. You eat more because your willpower’s gone. Your sleep gets wrecked which makes you hungrier the next day. And your hormones take a hit that lasts well past the hangover.

Most people track their food to the gram and never count a single drink. And that’s the gap. That’s where a whole week’s deficit quietly disappears.

You don’t have to give it up.

You just have to count it like you count everything else, keep it off your training days, and protect your sleep.

Drink with your eyes open.

Save this for when the scale stops moving, and send it to someone who’s cutting and can’t work out why it’s not.

Most advice about alcohol and training was written for men.And women keep getting told the same numbers and the same rul...
01/06/2026

Most advice about alcohol and training was written for men.

And women keep getting told the same numbers and the same rules and then wondering why it doesn’t add up for them.

It doesn’t add up because your body doesn’t process it the same way.

Less body water so higher blood alcohol from the same drink. Oestrogen climbs after you drink and that messes with your cycle and your recovery. Sleep takes a bigger hit. And in the luteal phase the strength you’ve worked for is the hardest to hold onto.

After 40 it’s not just about training anymore either. It starts touching bone density and hot flushes and mood, the stuff perimenopause is already doing.

None of this means you have to quit.

It means knowing your own body and building your rule around it instead of someone else’s. Time your drinks around your follicular phase. Keep it away from your heavy sessions. Protect your sleep above everything.

You can train hard and still have a life.

You just deserve the version of this built around your biology, not borrowed from a bloke’s.

Save this so it’s there when you need it, and send it to a woman who trains.

For years I thought a couple of drinks helped me sleep.I’d train hard, have a couple in the evening to switch off and I’...
30/05/2026

For years I thought a couple of drinks helped me sleep.

I’d train hard, have a couple in the evening to switch off and I’d drop off no problem and think that was me sorted.

But I kept waking up around 3 or 4 in the morning and feeling flat the next day even though I’d been in bed 8 hours.

Turns out falling asleep fast isn’t the same as sleeping well, and alcohol knocks you out but it cuts the deep sleep and the REM where you actually recover.

That deep sleep is where a lot of the repair happens after training, so I was doing the work in the gym and then undoing a chunk of it that same night.

I’m not telling anyone to never drink, I still do.

But I stop a few hours before bed now and I keep the heavier nights away from my training days and my sleep is miles better for it.

If you train hard and still feel tired all the time, have a look at this one before you blame the programme.

PM Strength Coach

Most people in their 30’s and 40’s aren’t failing due to the lack of discipline.They’re failing cos they’re still trying...
27/05/2026

Most people in their 30’s and 40’s aren’t failing due to the lack of discipline.

They’re failing cos they’re still trying to train 5 days a week when realistically life only lets them train 3 days a week.

Work runs late. Kids needing picked up. The old routine stopped working years ago and nobody told you how to change it.

This is what works when time is working against us.

Antagonist supersets. Opposing muscle groups back to back. One rests while the other works. Same stimulus in roughly half the time.

Three pairs. 45 minutes. Done properly.

Save this post and give the routine ago the next time you’re at the gym.

26/05/2026

Trying to get my fat ass back into running to improve my fitness. I was doing well at one point where I was running 5k in 25 mins. But because I’ve been lazy I’m nowhere near that.

The aim is to try and get back to as close to it as I can.

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