Strength and conditioning in Exeter: smart training for adults 40 plus (not just athletes)

I coach evidence led strength & conditioning (S&C) that puts movement quality first and loads you second. Because there's little point being 'strong' if your hips don't rotate, your ankles don't flex, or your shoulders can't reach.

Mobility and control unlock strength you can use in real life.

Bottom line: Move well, then load well. That's how I train for strength, confidence, and longevity.

Movement first, strength second is why quality comes before quantity

For adults 40+, the best results come from building movement capacity before chasing numbers. When you can squat, hinge, push, pull, carry and rotate with good control, the body accepts load more safely.

That means fewer niggles, better training consistency, and steady progress. I coach positions (neutral spine, stable feet, stacked ribs and pelvis), then add resistance you can own and not weights you wrestle.

The S&C pillars for 40+: mobility, strength, power, conditioning, balance

• Mobility: Hips, ankles, thoracic spine, and shoulders need usable range. I use targeted drills to open what's stiff and stabilise what's wobbly
• Strength: Compound patterns (squat, hinge, push, pull, carry) build muscle, bone density, and resilience
• Power: Small, joint-friendly doses of speed (e.g., medicine-ball throws or fast step-ups) keep you agile
• Conditioning: Intervals or brisk steady work improve heart health without wrecking recovery
• Balance & control: The nervous system learns to produce and absorb force safely so crucial for trips, slips, and sport

One smart full-body session (home or gym)

This is a single, well-rounded session you can run 2-3 times per week with a couple of rest days between.

It blends mobility with compound strength so you move well and get strong. Choose the Home or Gym option for each block.

Aim for it to feel challenging but controlled.

A. Mobility primer (5-8 minutes)

• T-spine rotations: 6-8/side
• Ankle rocks (knee over toes): 10/side
• Hip airplanes or supported hip circles: 6-8/side
• Shoulder CARs (controlled circles): 5/side

B. Squat pattern (3-4 sets x 6-8 reps)

• Home: Goblet squat (dumbbell/kettlebell) or backpack front squat
• Gym: Barbell Front/Back squat (neutral spine, full-foot pressure)?

C. Horizontal push (3 sets x 8-10 reps each)

• Home push: Elevated press-ups (hands on bench/table), progress by lowering height
• Gym push: Kettlebell/Barbell push press or cable press

D. Hinge pattern (3-4 sets x 5-6 reps)

• Home: Romanian deadlift with dumbbells, slow 3-second lower
• Gym: Kettlebell Deadlifts or Barbell RDL

E. Horizontal pull (3 sets x 8-10 reps each)

• Home pull: One-arm dumbbell row or band row
• Gym pull: Seated cable row or barbell row?

F. Carry/brace + rotation (3 rounds)

• Carry/brace (30-40 m):
  Home: Suitcase carry (one dumbbell) then swap sides
  Gym: Front-rack carry or farmer's carry
• Rotation (6-8/side):
  Home: Tall-kneeling banded pallof press + rotation
  Gym: Cable pallof press + rotation

G. Conditioning finisher (6-10 minutes)

• Home: 30 s brisk walk up a hill / 60 s easy (6-8 rounds)
• Gym: 30 s bike/rower at moderate pace / 60 s easy?

Progressions (week to week):

• Add 1-2 kg, or 1 rep per set, or 1 extra set - only change one variable at once
• Keep reps in reserve (RIR 2-3). When form wobbles, you've done enough
• Every 4th or 5th week, take a lighter deload to bank adaptations

Why this works: you get all-round stimulus (strength, control, conditioning) in one session without beating yourself up. Mobility is baked in, not bolted on.

Gym vs home: which setup fits your life?

• Private Gym (Sowton, Exeter): Quiet, coach-led sessions with immediate technique feedback and access to barbells, cables, and machines. Ideal if you want structure and accountability
• Home programme: Minimal kit (a couple of dumbbells/bands) can go a long way. I'll programme your week, review form via video, and adjust loads so progress stays safe and steady

If you'd like to talk through either option, learn more about my approach as a fitness coach in Exeter.

Safety and progression: screening, technique, recovery

I start with a simple screen: training history, health status, medications, pain/niggles, sleep and stress. Then I watch you move squat, hinge, push, pull, carry, rotate and from this set starting loads you can control.

Progress is gradual and planned. Recovery matters: 7-9 hours sleep where possible, protein in each meal, hydration, and gentle walking on non-training days. If you have a medical condition or are returning from injury, I adapt where necessary.

What to expect in 12 weeks

Training this full-body session 2 to 3 tines per week (with daily steps) typically leads to:

Stronger lifts and better posture
• Noticeably easier stairs, lifting, and yard/garden tasks
• Improved confidence, energy, and often better sleep
• A sustainable routine that feels like part of life, not punishment

How I coach at GetFit4Life (East Devon, Exeter & Sowton)

My coaching is practical and evidence-led. We'll agree goals, choose movements that fit your body, and progress at a pace you can recover from. I work extensively with adults 40+ who want to get strong and stay mobile because the best strength is the kind you can actually use.

Next steps: book a free consultation

Curious but cautious? Book a free 30 mminute consultation at the Sowton gym (or online). We'll map a sensible first month and set clear markers for progress.

Click Here to Schedule Your Free Consultation

FAQs

Can I start if I feel stiff or 'out of shape'?
Yes. I prioritise mobility and technique, then add load you can control. Most people feel better within a couple of weeks.

Do I need a gym membership or special kit?
No. A pair of dumbbells and a band can cover the home version. Studio sessions are available if you prefer coached, in-person training.

How heavy should I lift?
Heavy enough to be challenging while keeping two good reps 'in the tank'. If form slips, the weight is too heavy for today.

What if I have a niggly knee, back or shoulder?
I adjust range, tempo and exercise selection, strengthen around the joint, and progress as symptoms allow. I can liaise with your physio if needed.

How quickly will I see results?
Most notice better movement and confidence within 2 to 4 weeks, with clear strength gains by 8 to 12 weeks assuming 2 to 3 sessions per week and decent recovery.