I have had to modify my approach to strength training pretty significantly as I’ve approached (and passed) the age of 40.

See, back in my pro football days, I would typically be always training to get as big and strong as possible, always trying to go heavier / set a personal best, pretty much every workout.

This approach definitely does result in progress if you do it right!

However, over the years, injuries pile up... your recovery is not quite as quick... and it just doesn't work like it used to.

This is why taking a little bit different approach as you pass the age of 40 can be wise. I’ve gravitated towards more innovative approaches for myself and my clients in recent years such as Time-Volume training.

If you are looking to gain strength and lean muscle while not having to lift as heavy of weights and also taking it easy on your body at the same time, I highly recommend you check it out!

I shared an example a couple of days ago on how you might use time volume training to train the lower body. Today I'll share an a sample upper body - focused day:

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Killer 8-min Upper Body KB Challenge Workout
sample workout in the style of Time-Volume training

NOTE: Do NOT go to failure on any of your reps. The idea is to manage fatigue so that you can maximize training volume.

• Start by doing a set of 3 reps of kettlebell presses per side.
• Stop and rest 10 seconds.
• Do another set of 3 reps.
• Stop and rest 10 seconds.
• Keep going, using 3 rep sets and 10 seconds rest until you can’t get 3 reps anymore.

NOTE: You’ll need to pick the right weight – not too light, not too heavy – to get the proper benefit.

• When you hit this point, begin taking 20 SECONDS rest in between your 3 rep sets.
• Keep going using 3 rep sets and 20 seconds rest until you again can’t get 3 reps anymore.
• Then take 30 SECONDS rest in between your 3 rep sets.
• If you have to increase again, go to 40 seconds, and so on.
• Keep going in this fashion until your 7.5 minutes are up.

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To sum up, you don’t have to use heavy weights to build strength when you have an innovative approach like time volume training. If you are looking for the complete program to help you get maximum results, click the link below:

-> Time-Volume training

Enjoy the rest of your weekend, and talk soon! -

-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net