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Tim Winter | Coach for men 35+

@timwinterperformance

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Helping men 35+ get strong for life 💪
PT at 48. Stronger now than in my 20s
🏋️ Men over 40 tests: new every week
📩 DM "STRONG" for 1-to-1 coaching

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Most men over 35 don't need another app or a 30-day challenge. They need a plan that fits their life, and someone in their corner. 💪

I'm opening 5 places for 1-to-1 online coaching.
I'm 48. I didn't take training seriously until my mid-30s, when I needed it most.

It changed everything for me, and I became a PT at 48 so I could help other men do the same. I'm stronger now, physically and mentally, than I was in my 20s, so it's never too late to start.

This is for you if:
✔ You've let things slip and want to start again, properly this time
✔ You're already training but feel stuck and want better results
✔ You're busy with work and family and need a plan that fits around it
✔ You want to feel strong for life

What you get:
→ Training built around your week
→ Nutrition that fits real life. No crash diets
→ Weekly check-ins with me, adjusted as you go
→ Strength, fitness and energy built to last

It's not a quick fix, and it's not for everyone. It's for men who want to get strong and stay strong for life.

Only 5 places. DM me "STRONG" and I'll send you how it works, the price, and how to apply. by @timwinterperformance

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6 days ago

How long can you hang?

A dead hang looks simple — until you actually try to hold it for 60 seconds.

It’s a great test of grip strength, but it also challenges your forearms, shoulders and your ability to control your own bodyweight.

And as I get older, that’s the kind of strength I care about.

Not just looking strong. Being strong. Staying capable.
Try it and drop your time below 👇

No straps. No feet touching the floor. One continuous hang.

How long have you got? by @timwinterperformance

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20 days ago

I didn't take my health and fitness seriously until I was 40.

At the time, I was going through one of the hardest periods of my life. I wasn't trying to build the perfect physique... I was trying to rebuild myself.

What started as a way to cope became a passion for training, nutrition, recovery and long-term health.
I'm still learning every day.

I still enjoy weekends, holidays and a beer with friends. I don't believe you have to be perfect to build a strong, healthy body.

If you're over 35 and wondering if you've left it too late...

You haven't.

This page is where I'll share everything I've learned—the successes, the mistakes, and the strategies that actually work for building muscle, improving health and performing better as you get older.

Follow along if that sounds like your kind of journey. by @timwinterperformance

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2 months ago

Men over 40: think it's too late to get in shape? I didn't train properly till my late 30s. This was younger me 🎧

Pirate radio in my teens, then drum & bass DJ and producer through my 20s. Then years of various jobs, and I still run a business with my wife.

In my late 30s I was struggling with my mental health. Training is what helped me through it. It started as a way to clear my head, and it ended up changing my life.

Today I'm 48 and a qualified PT. It's never too late to start.

What made you start training, or what would make you start again? 👇

I've just opened 5 places for 1-to-1 online coaching for men 35+. DM me "STRONG" to get yours. by @timwinterperformance

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3 days ago

Everyone's posting the "how rare is your pull-up" trend. Top 1%, top 0.1%, top 0.01%… none of it comes from real data. Nobody has tested enough men, at any age, to put a percentage on it.

So here's a real test: 18 pull-ups at 48. Dead hang, chin over the bar, no swinging, no half reps. I only started training properly in my late 30s, so it's never too late.

Comment your age + number 👇

(And yes, the bar's so high I need a ladder 😂)

I've just opened 5 places for 1-to-1 online coaching for men 35+. DM me "STRONG" if you want one. by @timwinterperformance

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4 days ago

48 years old and I get into freezing water on purpose 🥶

Two minutes is my max. How long could you last?
Why I do it. Some of this is backed by research, some is still being studied, and some is just how it makes me feel

☕ Wakes me up better than coffee. The cold triggers a big rush of dopamine and noradrenaline
🧠 Lower stress for hours afterwards
😴 Better sleep
🤒 One study found 29% fewer sick days in people who took cold showers
💪 May ease muscle soreness after hard sessions
🔥 Research suggests it may activate "brown fat", which burns energy to keep you warm
😊 A lift in mood that lasts most of the morning if not the full day
🧱 Mental toughness. If you can sit calmly in freezing water, the rest of the day feels easy

New to it? Start with 30 seconds of cold at the end of your shower. Don't jump in on day one, and check with your GP first if you have a heart condition.

Want help building the training, food and habits that keep you strong past 35? I've opened 5 places for 1-to-1 online coaching for men 35+. DM me "STRONG" and I'll send you the details.

👇 Comment your time, and send this to a mate who'd never get in. by @timwinterperformance

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5 days ago

I'M 48. HERE'S HOW I SHOP TO STAY LEAN AND STRONG.

You don't need a perfect diet, and you certainly don't need to cut out everything you enjoy. For me, it's about making good choices consistently.

🥩 Prioritising protein to support muscle growth and recovery.

🍚 Eating enough carbohydrates to fuel my training.

🥑 Including healthy fats, fruit and plenty of nutrient-rich foods.

🍫 Still enjoying dark chocolate most evenings!

And yes, I'll have a drink when I'm out socially.
It's not about restriction. It's about finding a balance you can maintain for years, not just weeks.
What you do consistently matters far more than what you do occasionally.

👇 What's one food you couldn't give up?

Follow @timwinterperformance for more on staying strong, lean and healthy as you get older.

STRENGTH • HEALTH • LONGEVITY by @timwinterperformance

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9 days ago

💪 MEN OVER 40 — HOW MANY PUSH-UPS CAN YOU DO?

Think you could manage 40? Give it a go!

A 2019 Harvard study followed over 1,100 male firefighters for 10 years and found that those capable of more than 40 push-ups had a 96% lower incidence of cardiovascular events compared with those who could manage fewer than 10.

Now, that doesn't mean push-ups prevent heart disease, but it highlights the connection between physical fitness and long-term health.

🎯 THE CHALLENGE: As many full push-ups as you can, without stopping. No half reps!

👇 What's your number? Drop it in the comments.

📲 Send this to a mate and see who comes out on top!

Follow for more on staying strong and healthy as you get older.

STRENGTH • HEALTH • LONGEVITY by @timwinterperformance

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10 days ago

If I could tell my younger self one thing, it would be this…

I wish I’d understood sooner just how much consistent training can give you.

Yes, it can make you stronger and change how you look. But for me, the biggest changes have happened away from the mirror.

Discipline. Confidence. Resilience. Purpose. And something positive to focus on when life gets difficult.
Training has taught me to turn up when I don’t feel like it, do difficult things when they’re uncomfortable, and keep going when my head tells me to stop.

And those lessons don’t stay in the gym.

I trained when I was younger, but never consistently. Looking back, I wish I’d made it part of my life much sooner.

But that’s really the point…
It doesn’t matter where you are in life right now. You can start today and change your life for the better.

➕ Follow @timwinterperformance for more on getting stronger as you get older.

STRENGTH • HEALTH • LONGEVITY by @timwinterperformance

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12 days ago

Think a 60-second plank is easy? 👀

There’s a difference between staying off the floor for a minute and holding a plank properly for a minute.

Keep your body in a straight line, brace your core, squeeze your glutes and don’t let your hips drop as you start to fatigue.

No equipment. No gym needed. Just you against the clock.

⏱️ The challenge: 60 seconds with proper form.

👇 Give it a go and comment your time and age below.

📲 Send this to someone you think should try it.

➕ Follow @timwinterperformance for more on staying strong and capable as you get older.

STRENGTH • HEALTH • LONGEVITY by @timwinterperformance

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14 days ago

Do you know your resting heart rate? ❤️

It’s one of those numbers most of us can see on our watch every day — but probably don’t pay much attention to.

As we get older, I think the numbers that tell us something about our health and fitness become far more important than just the number on the scales.

I’m 48, and for me training isn’t just about looking fit. I want my body — and my heart — to actually be fit.

Strength training, staying active, getting your steps in, sleeping well and looking after your overall health all matter.

Your resting heart rate is just one piece of the picture, but it’s an interesting one to keep an eye on over time.

👇 What’s yours? Drop your age and resting heart rate below.

➕ Follow @timwinterperformance for more on staying strong, fit and capable over 40.

STRENGTH • HEALTH • LONGEVITY by @timwinterperformance

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17 days ago

Out of breath at the top of the stairs? In pain sitting down to put your socks on? 😮‍💨

It’s easy to put it down to “just getting older.”

But as early as your 30s, you can start to gradually lose muscle — and if you’re not doing anything to maintain it, everyday things can slowly start to feel harder.

The good news? It’s not too late. Men in their 40s, 50s and beyond can still build strength.

You don’t need to lift what I lift. You just need to lift something. Even 2–3 strength sessions a week can make a real difference.

The gym is where you build it. Life is where you use it. 💪

👇 What’s started feeling harder than it used to?

Send this to someone who gets puffed out on the stairs 😅

Follow for more on staying strong over 40

STRENGTH • HEALTH • LONGEVITY by @timwinterperformance

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19 days ago