80–100
High capacity. Usually 4 hard training days per week, with mobility and walking layered in.
Free over-40 training tool
Over-40 Recovery Calculator
Find out how many hard training days your body can realistically recover from based on sleep, stress, soreness, joint pain, energy, training age, and current workload.
40+Built for adults
2–4Training day range
BPFPurpose-driven plan
What your score means
60–79
Moderate capacity. Usually 3 hard training days per week. Perfect fit for structured fat loss.
40–59
Limited capacity. Usually 2–3 hard days while sleep, soreness, and joints improve.
Under 40
Recovery deficit. Temporarily reduce intensity and rebuild consistency, mobility, nutrition, and sleep.
Next step
Train hard enough to progress, not so hard you quit.
The best plan after 40 is not the most extreme plan. It is the plan you can recover from, repeat, and improve.