Over 40s specialists
Strength has no expiry date
Your 40s, 50s, 60s and beyond can be the strongest years of your life. We specialise in coaching people over 40 to build muscle, lose weight, move freely and feel full of energy — safely, sensibly and with real results.
Why it matters
The body changes. Your training should too.
From around our 30s, adults gradually lose muscle mass and strength — a process called sarcopenia — and it tends to speed up as the years go by. Bone density declines too, particularly for women through and after menopause.
The good news: resistance training is one of the most effective ways to slow, and even reverse, those changes. The UK Chief Medical Officers recommend muscle-strengthening activity on at least two days a week for every adult, alongside 150 minutes of moderate activity.
We make that achievable, enjoyable and safe — whatever your starting point.
2+
strength sessions a week, as recommended in UK physical activity guidelines
The benefits
What strength training does for you
Build & keep muscle
Resistance training is the most effective way to slow, and even reverse, age-related muscle loss.
Support bone density
Load-bearing strength work helps keep bones strong — especially important through menopause and beyond.
Kinder on your joints
Smart exercise choices and progressions strengthen the muscles that protect your knees, hips, back and shoulders.
Better balance
Stability and single-leg work help you stay steady on your feet and confident in daily life.
More energy, better sleep
Regular, well-dosed training improves energy, mood and sleep quality.
Manage midlife weight
Strength plus sensible nutrition helps tackle the weight that tends to settle around the middle after 40.
Myth vs fact
Let's clear a few things up
Tap each myth to reveal the truth.
MythIt's too late to start.
FactIt isn't. Research consistently shows people in their 60s, 70s and beyond gain strength and muscle with the right training. The best time to start was years ago; the second-best time is now.
MythLifting weights is bad for your joints.
FactWell-coached strength training builds the muscles, tendons and ligaments that support your joints. For many people with achy knees or backs, getting stronger is part of the solution.
MythWalking and cardio are enough.
FactCardio is brilliant for your heart, but on its own it won't stop muscle and bone loss. UK guidelines recommend muscle-strengthening activity on at least two days a week too.
MythWomen over 40 will get bulky.
FactBuilding significant bulk takes years of very specific training and eating. What you will get is strength, shape, confidence and support for long-term bone health.
Our approach
Train smarter, not softer
Coaching people over 40 isn't about going easy — it's about going intelligently. Here's how Michael Alldis structures every programme.
- 01
Thorough screening
Health history, injuries, medication and a movement screen before we lift a thing.
- 02
Joint-friendly choices
Exercises picked to suit your body today, with variations for every niggle.
- 03
Sensible progression
Steady, measurable increases — challenging enough to change, never reckless.
- 04
Recovery built in
Sessions, rest and weekly volume planned around how you recover now.
Good to know
If you have a medical condition, are recovering from surgery or are new to exercise after a long break, we may ask you to check in with your GP first. We're always happy to work alongside your healthcare team.
FAQs
Over-40s questions
I haven't exercised in years — where do I start?
With a consultation. We'll talk through your health and history, check how you move, and build a gentle starting point that progresses as your confidence and fitness grow.
I have arthritis or back pain. Can I still train?
In most cases, yes — and the right exercise often helps. We adapt exercises around your symptoms, and if needed we'll ask you to check with your GP or physiotherapist first.
Can you help during menopause?
Yes. Strength training, recovery and nutrition can all be adjusted to support you through perimenopause and menopause. We'll always work alongside, not instead of, medical advice from your GP.
How soon will I notice a difference?
Everyone is different, but with consistent training many people feel more energetic and confident within a few weeks, and changes in strength and shape usually follow over the following months.
Power your potential
Your strongest years start now
Book a relaxed, no-pressure consultation. We'll talk through your health, your goals and the right first step.