1. Do I need a gym to follow this programme?

Yes. This is a gym-based programme built around resistance machines, free weights and cardiovascular equipment, so you will need access to a commercial gym or fitness centre. Almost any standard gym will have everything you need. There is no specialist kit involved.

2. How much time will this take each week?

Four sessions a week. Three full-body resistance sessions and one cardiovascular session. You choose the length that fits your week: 30 minutes for two sets, 45 minutes for three, or 60 minutes for four. The programme is identical, only the volume changes, so a busy week does not mean a wasted week.

3. I have not trained properly for years. Is this still for me?

Yes, and it is one of the most common reasons people join. Every one of the 14 exercises is demonstrated on video so you know exactly what to do before you walk in. Start with a weight that feels comfortable, build slowly, and let the structure do the work. You are not competing with anybody in the room.

4. I am in my sixties or seventies. Is this too much?

No. The programme was written for people in their 40s, 50s, 60s, 70s and beyond, and Bruce follows it himself at 62 while racing internationally. You choose your own weights and your own session length. The structure stays the same at every age, the loading is yours to set.

5. Will this help with my sport?

That is the point of it. The programme builds general strength, mobility and cardiovascular fitness, which is the foundation under every sport. Members use it for skiing, golf, tennis, padel, cycling, hiking and running. One programme, every sport.

6. What exactly do I get?

Lifetime access to the members' area, which includes 14 full-body gym exercise videos demonstrated individually, cardio session videos for the bike, cross trainer and incline treadmill, a digital training tracker to record every workout and weight, the blog and knowledge hub, and the members' chat.

7. Is this a subscription?

No. One payment, lifetime access, no monthly fees and no hidden costs. You pay once and the programme is yours.

8. How do I access it, and on what device?

Everything is online and works on a phone, tablet, laptop or desktop. Most members follow the videos on their phone at the gym. You will receive your login details by email as soon as you have paid.

9. What if I have an injury or a medical condition?

Please speak to your doctor or physiotherapist before you start. This is a general fitness programme, not rehabilitation, and it is not a substitute for individual medical advice. If you have an injury, a diagnosed condition, take medication that affects exercise, or have been inactive for a long period, get cleared first. Full detail is in the Legal Notice and Fitness Disclaimer.

10. How quickly will I see results?

Most people notice they feel stronger and move more easily within four to six weeks, provided they train consistently. Visible change takes longer and depends on your starting point, your effort, your sleep and your diet. Nobody can promise you a figure. What the programme gives you is a structure that works if you turn up.

11. Do I need to be fit before I start?

No. You do not need to reach a particular level of fitness before starting. The programme allows you to begin at a level appropriate to you by choosing manageable weights, resistance and intensity. The important thing is to start sensibly, learn the exercises and build progressively.

If you have been inactive for a long time or have concerns about your health, speak to your doctor or another appropriate healthcare professional before beginning.

12. Is the programme suitable for both men and women?

Yes. The programme is designed for both men and women over 40. The exercises and training principles are not based on gender — you simply select weights and resistance appropriate to your own ability and progress.

13. Why is the programme specifically for people over 40?

Because our priorities often change as we get older. For most of us, fitness becomes less about how we look and increasingly about remaining strong, mobile, capable and able to enjoy life.

The programme therefore focuses on sustainable resistance and cardiovascular training that can become part of your life for years rather than an intensive short-term fitness challenge.

14. What does a normal training week look like?

The programme is built around four structured sessions:

Day 1 — Resistance Training
Day 2 — Resistance Training
Day 3 — Cardio Training
Day 4 — Resistance Training

You decide where those four sessions fit into your week. The remaining days are yours to recover, enjoy your sport, walk, play golf, ski, cycle, spend time with your family — or simply relax.

Train Four Days. Enjoy Seven.

15. Do I have to train on four consecutive days?

No. In fact, you can arrange your four sessions around your own work, family and sporting commitments. The programme is deliberately designed to fit into real life.

Try to establish a regular weekly routine and allow sensible recovery between training sessions.

16. What happens if I miss a workout?

Nothing disastrous. Don't try to punish yourself by doubling up unnecessarily or abandon the programme because you've had a busy week.

Continue with your programme and get back into your normal routine.

Consistency over months and years matters far more than one missed session.

17. Do I have to do 60-minute workouts?

No. This is one of the important features of the programme.

You can choose:

30 minutes — 2 sets
45 minutes — 3 sets
60 minutes — 4 sets

So when life becomes busy, you can shorten your training rather than skipping it completely.

18. How do I know what weight to start with?

Begin conservatively. Choose a weight that allows you to complete the exercise with good technique and control.

The final repetitions should feel challenging, but you should not have to sacrifice your technique to complete them.

As you become familiar with each exercise, you can gradually adjust the resistance.

19. When should I increase the weight?

When you can complete your planned repetitions consistently with good control and feel that the current resistance is no longer sufficiently challenging, consider making a small, sensible increase.

There is no prize for lifting the heaviest weight in the gym.

Form before weight. Always.

20. How do I know whether I am progressing?

This is exactly why we created the Digital Training Flipbook & Progress Tracker.

Record your weights, resistance, sets, repetitions, cardio performance and notes after each session. You can then compare your current training with previous weeks and see how you are progressing.

Progress might mean lifting more weight, completing more controlled repetitions, improving your cardio performance, recovering more easily or simply feeling stronger and more confident.

21. What is the Digital Training Flipbook?

It is your personal digital training diary within the Members' Area.

Each week contains separate pages for your three resistance sessions and cardio session. You record your results as you train, creating a personal history of your fitness journey that you can refer back to as the weeks and months progress.

22. Do I need to use the Training Flipbook?

We strongly recommend it.

You can follow the programme without recording every workout, but tracking your training makes progression much easier to see and helps you make informed decisions about when to increase resistance or intensity.

What gets recorded can be reviewed. What gets reviewed can be improved.

23. What if my gym has a slightly different machine from the one Bruce demonstrates?

That is completely normal. Equipment varies between manufacturers and gyms.

The exact appearance, adjustment mechanisms and resistance scales may differ, so always familiarise yourself with the particular machine and follow its instructions. If you are uncertain about its set-up, ask a qualified member of your gym team for assistance.

24. What if my gym doesn't have one of the exercises or machines?

Most commercial gyms should have the equipment required for the programme, but equipment does vary.

If something is unavailable, ask a qualified member of your gym team whether they have an equivalent machine or exercise that trains the same muscle group. Do not improvise with unfamiliar equipment if you are unsure how to use it safely.

25. Do I need a personal trainer as well?

No. The programme has been created so that you can follow the structured workouts yourself using the instructional videos and written exercise guides.

However, if you are unfamiliar with gym equipment, uncertain about your technique or simply want additional individual guidance, there is nothing wrong with asking a qualified gym instructor or personal trainer to help you.

26. Is this a weight-loss programme?

Not specifically.

40 Plus Performance Blueprint is primarily a fitness, strength and conditioning programme. Regular exercise can form an important part of managing body weight and body composition, but weight loss is also heavily influenced by nutrition, total activity and individual circumstances.

We therefore don't promise a particular amount of weight loss.

27. Does the programme include a diet or nutrition plan?

No. We deliberately concentrate on what the programme is designed to do well: provide a straightforward, structured approach to resistance and cardiovascular training.

We may publish general lifestyle and nutrition-related articles within the Members' Area, but these are educational information rather than personalised dietary advice.

28. Can I do other exercise or sport alongside the programme?

Absolutely. That's one of the main reasons the programme exists.

Bruce uses gym training to enable him to continue doing the sport he loves. Your reason might be skiing, golf, tennis, padel, cycling, hiking, running or simply keeping up with your family.

You should, however, manage your overall training load sensibly and allow yourself sufficient recovery.

29. What happens after the first six weeks?

You carry on.

This isn't a six-week transformation challenge. At six weeks, we encourage you to review your Training Flipbook, look at what has improved and make sensible adjustments to your weights and resistance.

Then you continue building.

The objective is to create a training habit that can remain part of your life for years.

30. Is there anyone I can contact if I have a question?

Yes. Members can use the Members' Chat to discuss the programme and exchange experiences with the community.

You can also contact us at info@40plusperformanceblueprint.com with questions about accessing or using the programme.

Please remember that we cannot diagnose injuries, medical conditions or provide individual medical advice.

31. What is the Members' Chat for?

It is a place for members to share their experiences, discuss how their training is progressing, talk about the sports and activities they're training for, ask general programme questions and encourage one another.

It is intended to be a positive and supportive community — not a substitute for professional medical, physiotherapy or individual fitness advice.

32. Will new material be added to the Members' Area?

Yes. We intend the Members' Area to develop over time with new blogs, insights and other useful member content.

Your one-off payment gives you continued access to the programme and Members' Area in accordance with the applicable membership terms.

33. Can I share my login with somebody else?

No. Your membership is for your personal use.

Your account, programme materials, videos and Training Flipbook should not be shared with other people. Anyone wishing to follow the programme should purchase their own membership.

34. Can my partner and I use the same membership?

Each membership is intended for one individual, so your partner should have their own account.

This is particularly important because the Digital Training Flipbook contains the individual member's personal training history.

35. Can I use the programme when travelling?

Yes provided you have access to a suitably equipped gym.

Because the programme uses equipment found in most commercial gyms, you can continue training at another gym, hotel health club or fitness centre while travelling, subject to the equipment available.

Your Members' Area can be accessed online from your phone, tablet or computer.

36. What happens if I forget my password?

Simply select Forgot Password on the Members' Area login page and follow the instructions sent to your registered email address.

Your username is the email address you used when you joined.

37. Can I cancel my membership?

There is no recurring membership payment to cancel.

You make one payment when you join. There are no monthly subscription charges afterwards.

Any cancellation or refund rights applying to your purchase are explained separately in our Terms & Conditions and Refund Policy.

38. Is my training information private?

Your Training Flipbook is attached to your personal member account and is intended for your own use.

Your personal information and account data will be handled in accordance with our Privacy Policy. Never post medical or other sensitive personal information in the public Members' Chat.

39. What makes 40 Plus Performance Blueprint different from a fitness app subscription?

Simplicity.

There are no endless programmes to choose from and no monthly subscription to justify.

You receive a structured weekly training system, exercise demonstrations, written guidance, your own interactive training record and access to the Members' Area for one payment.

The objective is not to keep finding you another workout.

It is to give you a programme you can actually keep doing.

40. Who created 40 Plus Performance Blueprint?

The programme was created by Bruce Cave, who at 62 continues to train regularly and competes internationally for the GB Masters Alpine Ski Team in Slalom, Giant Slalom and Super-G.

Bruce has trained in gyms since he was 17 and created the Blueprint around the principle that fitness should enable you to keep doing the things you enjoy as you get older rather than becoming an end in itself.

Train Four Days. Enjoy Seven.