If you are not able to dedicatedly follow the fitness after 40 regimen, you can still gain fitness by working out at random whenever you feel like. Use the volumes at will, work high or low repetitions, just have fun with the workouts. You will still benefit from it if you take care of the following: 1) Note down the exercises you have performed. 2) Be more alert of training to “failure”, i.e. until your muscles fail to do any more reps. 3) Vary the volume and reps rather than adhering to a specific set. 4) After 10 to 12 weeks of freestyle training, revert to normal training to see if your strength has increased. If it has, you may continue with freestyle.

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