Strength & Conditioning

Strength & Conditioning for Adults 40+: Built for Real Life. Backed by Science.
At Instinct Boxing & Fitness in Bishop’s Lydeard, Taunton, our Boxing-Inspired Strength & Conditioning classes are designed for adults 40+ who want to build strength, boost energy, and train smart — all while juggling work, family, and life’s demands.

This is no random bootcamp class or crossfit workout — it's a targeted, results-driven program that focuses on longevity, confidence, and everyday resilience.

Why Strength & Conditioning After 40?
As you get older, your training needs shift. Muscle mass declines, joints get stiffer, and your core doesn’t hold you like it used to — all while you're busier than ever. That’s why we’ve designed a program that’s:

Time-efficient and purpose-built
Joint-friendly, yet results-driven
Scalable to your level
Movements adapted around injuries 

Focused on long-term strength and confidence

You’ll move better, feel stronger, reduce everyday aches, and build a more capable version of yourself — inside and out. 

What Makes Our Program Different?

Our sessions are thoughtfully structured around four core components, each addressing the unique physical and lifestyle needs of adults over 40 — helping you build strength, stay injury-free, and feel your best without burning out. 

We understand that injuries can make exercise challenging. That’s why we adapt movements around common issues like knee pain, lower back discomfort, shoulder strains, ankle instability, and hip pain. By adjusting exercises to avoid aggravating these areas and focusing on rebuilding strength and stability, we help you move confidently and pain-free.

Strength Development

As we age, especially 40 we naturally lose muscle and bone density. This can lead to reduced mobility, joint pain, and greater risk of injury. Our program focuses on functional strength training*  using squats, presses, rows, and deadlifts — to build lean muscle, stabilize joints, and reinforce posture, so you can stay strong, mobile, and independent for years to come.

Grunt Work

Over 40, it’s vital to develop real-world strength— not just gym muscles. Our "grunt work" mimics life’s physical challenges: lifting groceries, moving furniture, or chasing kids. By flipping tyres, dragging sleds, and carrying sandbags, you’ll build practical, total-body power, maintain bone health, and reduce your risk of injury during daily activities.

Conditioning

Long tedious cardio sessions often lead to overuse injuries, especially later in life. Our boxing-inspired conditioning. delivers high-intensity bursts that protect your joints while strengthening your heart, increasing stamina, and burning fat. It also builds mental resilience, so you feel capable and energized — not drained — after every session.

Core Integration

The core is your body’s stabilizer — and as we age, it weakens without targeted work. Instead of crunches, we use real-life core training: anti-rotation, loaded carries, planks, and twists. This reinforces your spine, improves balance, posture, and total-body control, which are critical for avoiding back pain, improving mobility, and staying active as you age.

Each element of our program is designed to meet you where you are — and take you further than you thought possible.
Smart training. Real results. For life over 40.