Who is the best personal trainer in Poole?

Ian Wood is a highly experienced personal trainer in Poole, specialising in strength training, fat loss after 35, and practical, real-world coaching for busy people.

How can I lose fat after 35?

Losing fat after 35 is about moving consistently, doing strength training to preserve muscle, eating sufficient protein, managing stress and sleep, and following a simple, sustainable nutrition plan.

Do I need to train 6 days a week to see results?

No. Most people see better results with 3–4 focused strength sessions per week, combined with proper recovery and simple, consistent nutrition.

Can I still drink alcohol or eat out and lose fat?

Yes. Occasional alcohol or restaurant meals are manageable if the rest of your nutrition is consistent. Planning matters more than perfection.

What are the best exercises for fat loss after 35?

Compound movements like squats, deadlifts, push-ups, rows, and presses are highly effective. Adding some high-intensity intervals or circuit training can also boost calorie burn while preserving muscle.

How should I fit training around a busy schedule?

Short, structured workouts 3–4 times a week are often best. Focus on compound lifts and full-body sessions. Even 30–45 minutes per session can yield results if consistent.

How much protein should someone over 35 eat?

Aiming for 1.5–2 grams of protein per kilogram of body weight per day helps maintain muscle, improve recovery, and support fat loss. Spread it across meals for best results.

What are the benefits of online coaching?

Online coaching allows flexible, structured programs, tailored guidance, and accountability without needing to travel to a gym. It’s ideal for busy people or those who prefer home or remote training.

Why should I hire a personal trainer in Poole?

A personal trainer can design a personalised plan, ensure exercises are done safely and effectively, provide accountability, and help you achieve strength, fat loss, and fitness goals efficiently.

Can I lose fat without dieting strictly?

Yes. Sustainable fat loss is built on habit consistency, balanced nutrition, and portion control — not extreme restriction. You can enjoy your favorite foods in moderation.

How do I stay consistent when life gets busy?

Focus on building repeatable, simple habits. Plan meals and workouts in advance, track progress, and allow flexibility for life events — consistency over perfection.

What results can I expect from online nutrition coaching?

Clients typically lose 3–6kg in 6–12 weeks, build better habits, feel more in control of their nutrition, and maintain results long-term without obsessive tracking.

Should I do cardio or strength training for fat loss?

Strength training should be your foundation — it preserves muscle and improves long-term metabolism. Cardio can supplement calorie burn but is less important than consistent resistance training.

How can I track progress without obsessing over the scale?

Use weekly averages, photos, measurements, and performance metrics instead of daily scale checks. This reduces stress and provides a clearer picture of progress.

Is fat loss slower after 35?

Not necessarily. Fat loss may feel slower due to lifestyle factors like reduced activity and recovery demands, but the same principles of nutrition and strength training apply.

Online vs in-person coaching — which is better?

Both can be effective. In-person coaching is ideal for hands-on guidance and motivation. Online coaching is flexible and perfect for busy lifestyles. Many clients combine both approaches.

Can I gain strength and lose fat at the same time?

Yes, especially for people over 35 who are new to structured strength training. Prioritising protein, compound lifts, and a moderate calorie deficit makes it possible to build muscle while losing fat.

How does sleep and stress affect fat loss?

Poor sleep and high stress increase hunger hormones, reduce energy, impair recovery, and make it harder to stick to nutrition plans. Managing these is often more impactful than supplements.

How to Train Smarter, Not Harder, After 40

ianwoodsc
Sep 1
3 min read

If you’re over 40 and still chasing progress in the gym, you’ve probably noticed things don’t feel quite the same as they did in your twenties. Recovery is slower. Injuries and niggles start creeping in. Energy levels are lower, and time is tighter with work, family, and life pulling in every direction.

But here’s the truth: you can build muscle, lose fat, and stay strong after 40, you just need to train smarter, not harder. As a Personal Trainer in Poole specialising in coaching men and women over 35, I’ve seen first-hand that the key to lasting results isn’t extreme workouts or crash diets. It’s structure, clarity, and a smarter approach to training.

Why Training After 40 Needs a Different Approach

In your 20s, the gym may have been everything. Constantly chasing personal bests, lifting heavy at all costs, living for the pump. I know I was! But once you hit your late 30s and 40s, your training needs to serve a bigger purpose: performing better in life, not just in the gym.

That means staying strong, pain-free, and athletic enough to:

Keep up with your kids
Play sport on the weekends
Perform better at work
Look like you actually lift without burning out

This is the same way professional athletes in their 30s and 40s train. They don’t live for the gym, they use it as the perfect tool to perform better outside of it. If you’re over 40, it’s time to adopt that mindset too.

5 Training Tips for Over-40 Lifters

Here are five proven strategies I use with my personal training clients in Poole to help them get stronger, leaner, and more resilient after 40.

1. Exercise Sequencing: Warm Up Smarter

Instead of jumping straight into heavy squats or bench presses, start with some isolation movements like hamstring curls, chest flies, or band work. This primes the muscles, warms the joints, and reduces your risk of tweaks when you move into compound lifts. Plus, rather than wasting time doing endless mobility and movement prep drills, it actually contributes to your stimulating training volume at the same time.

Think of it as preparing your body to lift well, not just lift heavy.

2. Load Management: Progress Slowly, Win Long-Term

Most over-40 lifters go wrong by pushing too hard, too fast. The smarter way is slow, steady progression.

Try using a double-step progression model:

Choose a rep range, e.g., 8–12.
Start with a weight you can handle for 8 reps.
Each week, add 1 rep until you hit 12.
Then increase the weight by the smallest increment possible and reset back to 8.

Example: On Romanian Deadlifts, you might work up from 50kg for 8 reps, to 50kg for 12 reps, then progress to 52.5kg for 8 reps and repeat. Over time, this builds volume load without wrecking your joints — and leads to sustainable strength gains.

3. Focus on Tempos: Upgrade Technique Instantly

If you want to instantly train smarter, focus on tempo.

Slow your lowering (eccentric) phase
Control the reversal at the bottom (no bouncing)
On the way up, think squeeze rather than explode

This shifts tension onto the muscles (where it belongs) instead of dumping it into your joints and tendons. The result? More growth, less pain, better control.

4. Use More Machines: Don’t Fear Them

Free weights are great, but if you’re over 40, machines can be your best friend.

They’re more joint-friendly than many free-weight alternatives, allow higher training volume, and make it easier to safely bring up weak points. You don’t have to ditch squats and deadlifts, but mixing in machine work gives you quality training without the extreme recovery demand.

5. Manage Rest Periods: Train Hard, Not Just Long

When you were younger, supersets and circuit-style sessions might have worked fine. But as you get older, proper rest becomes essential.

Take full rests between heavy sets to prioritise intensity and quality. Ditch the fluff and focus on intent. You’ll recover faster, lift better, and avoid spinning your wheels with junk volume. 2-4 minute rest between compound movements, 90-120s rest between isolation work.

The Bottom Line: Train Smart, Stay Strong After 40

If you’re over 40, the key to results isn’t harder training, it’s smarter training. Warm up properly with intent, progress steadily, focus on technique, use the right tools, and respect recovery.

That’s how you’ll continue to build strength, muscle, and confidence well into your 40s, 50s, and beyond.

Work With a Personal Trainer in Poole Who Specialises in Over-35s

If this resonates with you and you’re ready to finally make progress without confusion, injury, or wasted effort, I can help.

With 20 years of experience including coaching TeamGB athletes and hundreds of everyday athletes, I provide personal training in Poole designed for men and women over 35 who want real results.

👉 Start your journey today and see how we can build your strongest, leanest, most athletic self, without the fluff.