It’s natural for your training priorities to evolve as you get older. In your 20s and 30s, you might be focused on building a specific physique, chasing new PBs or trying the latest trending workouts. But as you move into your 40s, 50s and beyond, staying strong, capable and injury-free for the long haul can start to matter just as much.
At 59, that’s exactly what fitness trainer Bryan Mataya is chasing.
In a recent Instagram post, he shared the four-day workout split he currently uses to build muscle while managing fatigue and recovery. His approach is simple: two ‘strength’ days and two ‘pump’ days, with plenty of recovery between sessions.
‘Here’s what most guys over 50 miss,’ he wrote in the caption. ‘More training isn’t always better. Better training is better. On strength days, I work at an RPE [rate of perceived exertion] 8-9, usually leaving about 1-2 good reps in the tank. On pump days, volume comes WAY down, but intensity goes up. One hard set taken to technical failure. Then I recover.
‘That combination allows me to train every major muscle group multiple times per week, progressively get stronger and manage fatigue. At 59, I’m not training just to look good today. I’m training to stay strong, muscular and capable for decades.’
Bryan Mataya’s 4-Day Workout Split at 59
Click on the links to see how to do the moves, or visit our movement glossary.
What to read next
Day 1
Do 3 sets per exercise at RPE 8-9.
Day 2
Do 1 hard set per exercise to technical failure, except for the final exercise.
Day 3
Do 3 sets per exercise at RPE 8-9.
Day 4
Do 1 hard set per exercise to technical failure, except for the final exercise.
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.
