{"id":657948,"date":"2026-08-26T19:19:15","date_gmt":"2026-08-26T19:19:15","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/657948\/"},"modified":"2026-08-26T19:19:15","modified_gmt":"2026-08-26T19:19:15","slug":"strong-for-decades-59-year-old-trainer-shares-the-exact-4-day-plan-he-uses-to-build-strength-that-lasts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/657948\/","title":{"rendered":"‘Strong for Decades’: 59-Year-Old Trainer Shares the Exact 4-Day Plan He Uses to Build Strength That Lasts"},"content":{"rendered":"

It\u2019s 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.<\/p>\n

At 59, that\u2019s exactly what fitness trainer Bryan Mataya is chasing.<\/p>\n

In a recent Instagram post<\/a>, 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.<\/p>\n

\u2018Here\u2019s what most guys over 50 miss,\u2019 he wrote in the caption. \u2018More training isn\u2019t always better. Better training is better. On strength days, I work at an RPE<\/a> [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.<\/p>\n

\u2018That combination allows me to train every major muscle group multiple times per week, progressively get stronger and manage fatigue. At 59, I\u2019m not training just to look good today. I\u2019m training to stay strong, muscular and capable for decades.\u2019<\/p>\n

Bryan Mataya\u2019s 4-Day Workout Split at 59 <\/p>\n

Click on the links to see how to do the moves, or visit our movement glossary<\/a>.<\/p>\n

Day 1<\/p>\n

Do 3 sets per exercise at RPE 8-9.<\/p>\n

Day 2<\/p>\n

Do 1 hard set per exercise to technical failure, except for the final exercise.<\/p>\n

Day 3<\/p>\n

Do 3 sets per exercise at RPE 8-9.<\/p>\n

Day 4<\/p>\n

Do 1 hard set per exercise to technical failure, except for the final exercise.<\/p>\n

If there\u2019s one thing Kori Sampson knows, it\u2019s 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 \u2013 all while improving your muscle-to-fat ratio.<\/strong><\/p>\n

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the Men\u2019s Health app.<\/strong><\/p>\n

\"kori\"Headshot<\/p>\n

Lauren Geall is deputy site editor for Women\u2019s Health UK and Men\u2019s 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\u2019s 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\u2019s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses\u2019 latest win.\u00a0<\/p>\n