Bas Strength

Bas Strength Helping 30+ year olds build strength, lose body fat, and regain their energy & confidence through training and nutrition

29/09/2026

10/10 habits that make getting lean after 30 easier — Part 1 👇

Start with the basics: protein + fibre.

🥩 Protein keeps you fuller, helps you maintain/build muscle and makes a calorie deficit much easier to stick to.

🥦 Fibre helps with fullness, digestion and getting more nutrients from your diet.

You don’t need to eat perfectly.

Just make most meals revolve around a good protein source + plenty of plants.

Do this consistently and getting lean becomes a whole lot easier.

Part 2 → 👀

Follow for more simple strategies to get strong & lean after 30

10/08/2026

Want your first chin-up after 30?

You’re not too old and you don’t need to be naturally strong.

You just need to train for it consistently and progress the right way.

Your first rep is closer than you think. 💪

Save this and give it a go.

24/07/2026

Your 30s aren’t when your body starts falling apart.

They’re when strength training becomes more important.

A lot of people hit their 30s and assume:
❌ Their metabolism is broken
❌ They can’t build muscle anymore
❌ They’re “too old” to get back in shape

But the reality is, your body still responds to the right inputs.

Lift weights consistently.
Eat enough protein.
Recover properly.
Build habits you can maintain.

The goal isn’t to train like you’re 20 again.

It’s to become stronger, healthier and more confident for the next decade.

I’m 33 now, and I’m stronger and in better shape than I’ve ever been.

Getting older isn’t the problem.

Losing the habits that keep you strong is.

If you’re over 30 and want to get back in shape without living in the gym — this is exactly what I help people do.

23/06/2026

Protein is often talked about for building muscle — and it absolutely does. But its role goes far beyond that.

It helps repair tissue after training, supports your immune system, regulates hormones and enzymes, and helps keep you full when calories are lower.

For most strength athletes, aiming for 1.6–2.2g per kg of bodyweight is a great starting point. Even better, spread it across multiple meals throughout the day rather than trying to cram it all into one shake.

Small habits, repeated consistently, drive big results.

What’s your current protein target? Let me know below 👇

20/06/2026

Squat Tech w Mel 💥
A few tweaks and adding squat variation to work on the positions we needed more work in has helped build a consistent squat

Emily lost 5kg in just 7 weeks.The result wasn’t achieved through crash dieting, excessive cardio, or cutting out foods ...
19/06/2026

Emily lost 5kg in just 7 weeks.

The result wasn’t achieved through crash dieting, excessive cardio, or cutting out foods she enjoyed.

Instead, we focused on:
• Creating a sustainable calorie deficit
• Increasing protein and fibre intake
• Strength training consistently
• Building habits around steps, hydration, and sleep
• Weekly accountability and support

The best transformations come from doing the basics consistently

If you’re looking to improve your body composition, performance, or recovery and want a structured plan with accountability, send me a DM with the word COACH.

15/06/2026

If you struggle to feel your lats during pulldowns, this variation might be the answer. 👇

The bench-supported single-arm pulldown helps improve stability, minimise momentum, and keep tension where you want it most — the lats.

Think elbow to hip, not elbow behind the body. Bigger range of motion doesn’t always mean better results.

💬 Save this for your next back session and send it to someone who always turns pulldowns into a row.

SLEEP 💤Poor sleep can impact your recovery, training performance, appetite regulation, and decision-making throughout th...
09/06/2026

SLEEP 💤

Poor sleep can impact your recovery, training performance, appetite regulation, and decision-making throughout the day.

If you’re serious about your health and performance, prioritising sleep is one of the highest-return habits you can build.

💾 Save this post so you can come back to these tips when your routine starts to slip.

05/06/2026

You probably need more fibre 🥦

Most athletes know exactly how much protein they’re eating, but have no idea how much fibre they’re getting each day.

Fibre supports gut health, digestion, blood sugar control, recovery, satiety, and can even help manage cholesterol levels.

If your nutrition isn’t where you want it to be, don’t just look at protein. Look at the whole picture.

Aim for 25–35g of fibre per day from fruits, vegetables, wholegrains, legumes, and oats.

How much fibre are you getting each day? 👇

03/06/2026

Carbs aren’t the enemy, especially if you train 💥

Yes, reducing calories is important for fat loss. But cutting carbs too aggressively often comes at a cost.

Lower training performance.
Poorer recovery.
Reduced training quality.
Higher fatigue.

For strength athletes and active individuals, carbohydrates are the primary fuel source for hard training. The goal during a fat-loss phase isn’t just to lose weight—it’s to maintain performance, preserve muscle, and keep training productive for as long as possible.

The amount, timing, and overall calorie intake matter far more than simply removing them from your diet.

Comment CARBS below and I’ll show you how to set your carbohydrate intake around training.

carbs carbohydrates powerlifting strengthtraining gymnutrition onlinecoach performancenutrition powerlifter fitnesseducation nutritiontips

Address

City Of Yarra, VIC

Website

Alerts

Be the first to know and let us send you an email when Bas Strength posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Bas Strength:

Shortcuts

Share

Category