Key Points
- Balanced training across several modalities
- Integrated lifestyle changes enhance recovery and reduce stress
- Integrated balance training improves performance outside the gym
- Well laid out and easy to follow
- At home mods included for those who don’t have access to a full gym (see below under “what I don’t like”)
- Improves strength, balance, recovery, and stress levels all in one program
- Appropriate for anyone who can’t train as hard as they used to but still wants great results
- Has a very smartly programmed pre-phase to ease people in that haven’t trained in 3-6 months or more (or at all)
My Quick Take
After running through MAPS 40+ twice, and recommending it to quite a few friends and family members, I’ve put this program into a permanent spot in my yearly training rotation. With a few movement modifications (explained below) this has been an ideal program to foster recovery, make strength progress, and correct training imbalances.
This is the first Mind Pump program that incorporates lifestyle modifications along with the training, and while I don’t (and won’t) do some of them, they all have value to different groups of people.
While I get the marketing of “40+” and it’s definitely a great program for that age group, I also see a ton of value for people under 40 who have been overtrained or stuck in a single training modality for a long period of time. It’s both restorative and anabolic (promotes muscle and strength gains) at the same time.
While I’ve maintained several of the lifestyle changes permanently, I’m looking to run this program every third 12 week cycle in my overall training plan. It has taken the place of both MAPS Symmetry (I would still go back to Symmetry if I developed a significant imbalance, but 40+ has a lot of Symmetry components in it) and MAPS Performance in my regular training regimen.
One aspect I particularly love is the integration of balance and HIIT training. It’s not only improved my balance and explosiveness, but has significantly improved my sports (disc golf and golf) performance. I’m throwing the disc further than ever at age 54 and my accuracy on the golf course is way up.
Done with the modifications I list below, this is a tremendously useful program that belongs in a lot of people’s training tool box!
What Equipment You’ll Need For MAPS 40+
I’m fortunate enough to have all the needed gear for this program in my home gym, but many people will not. I list subsitutions where I can, but to get the most out of this program, you’ll want to make sure you have all of the below listed gear.
While there are “at home mods” in this program, to me they felt kind of thrown together and disappointing. If you don’t have access to the below equipment, I think that MAPS Symmetry (see my full review here), or MAPS Suspension (the at home mod is basically all suspension work) would be better choices.
- Sled (standard prowler type or magnetic resistance both work great)
- You can simulate sled work on a treadmill, but it’s not quite the same..
- Dumbbells (I substituted kettlebells for most movements)
- Stability ball
- Squat rack
- Barbell
- Weight plates
- Box for box squats, box jumps, and step ups
- Pull up bar
- Suspension trainer or rings
- Cable system (substituting with bands works great)
- Trap bar
- Adjustable bench
Who I Think Would Benefit From MAPS 40+
Anyone who has found their recovery ability to be slipping will benefit from this program. That includes folks at more advanced ages (although I’m not sure being 41 should be considered “advanced age”😂) as well as anyone who regularly pushes way too hard in the gym and has trouble backing off.
I found great value in this program as off season (for me, that’s winter) training for older athletes, especially those that play rotational type sports. Golf, disc golf, tennis, and softball come to mind immediately.
I also see a lot of value in plugging this program in once a year for those that consistently train heavy. Powerlifters, strongmen, and CrossFitters can all benefit from the well-rounded approach this prgram brings.
What Goals MAPS 40+ Can Help You Achieve
Recovery, balance, and endurance all noticeably improved while still making strength gains. I don’t think this is the perfect program for those soley focused on maxing out strength and hypertrophy, but for those training for the long haul, this program works really well.
This is also an ideal program for those that have a habit of driving too hard. If you can commit to following the program and not adding extra, it will help you develop a very healthy approach to overall health, including strength training.
What I Like About MAPS 40+
This is truly a lifestyle program integrated with a highly effective strength training program. If your focus is on training for everyday life, this is an ideal program. It balances all needed aspects of strength, symmetry, athleticism, and recovery in an easy to follow program.
If you follow all aspects of the program, you’ll absolutely feel the difference. With many programs you might feel a bit stronger, but very few make you feel overall better like MAPS 40+.
I don’t put many things into my permanent training rotation and MAPS 40+ has earned a spot for exactly this reason. I like to push hard in the gym and this yearly reset is just what the doctor ordered (sometimes literally😂).
What I Don’t Like About MAPS 40+
While I like the integration of lifestyle changes, some of them are simply the health fad of the day you can hear on countless podcasts. There are a few things I just won’t do as the actual benefit isn’t anywhere close to what people make it out to be.
Cold showers are a great example. If taking a cold shower makes you feel better or wakes you up, go for it! But please don’t buy into the already disproven benefits that “many studies show” as a lot of people try to point out.
This program requires a good amount of equipment to do as prescribed. While a lot of MAPS programs have solid “at home mods”, this one does not.
At home mods are modifications written to substitute in when you don’t have all of the called for equipment. This one feels quickly thrown together and lacking in a lot of the programming aspects that normally make MAPS programs so effective.
If you don’t have the equipment I list above, then you are better off going for MAPS Suspension. The at home mod in 40+ is suspension trainer heavy anyway, and MAPS Suspension is a far superior suspension training program.
Alternatives To MAPS 40+
If MAPS 40+ doesn’t sound like it fits your training goals, here are a couple of alternatives based on your training goals.
If you are looking to push a little harder in the gym and aren’t so concerned about integrating lifestyle changes outside of the gym, you simply can’t go wrong with MAPS Anabolic. This is the core MAPS training program and I find it highly effective for people of all ages. It scales well and I have run it more than any other MAPS program. You can see my full review here, and check its current price here.
If you like the restorative aspect of MAPS 40+, one of my favorite MAPS programs to prescribe to people I train over 40 is MAPS Symmetry. This is another program that will leave you feeling noticeable better, help you to recover from overtraining, and set you up nicely for your next training block. You can see my full review here, and check its current price here.
If you still aren’t sure where you’d like to take your training, you can always email me directly with your training goals and questions at tim@gymcrafter.com and I can help make an alternate recommendation for you.
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