💪 Mobility Isn’t Optional—It’s Your Secret Weapon After 40

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Mobility Isn’t Optional—It’s Your Secret Weapon After 40

You can lift heavy and stay lean, but if you can’t move well, you’re still limited.

Mobility is what allows you to train harder, recover faster, and avoid the injuries that sideline most guys in their 40s and 50s. It’s not about doing yoga—it’s about maintaining a full, pain-free range of motion in your hips, shoulders, spine, and ankles.

Add 5–10 minutes of mobility work before your lift or after your walk:

• Hip mobility drills (e.g., 90/90s, deep lunges)

• Thoracic spine rotations

• Shoulder dislocates or wall slides

• Ankle dorsiflexion work (calf stretches + wall drills)

Mobility isn’t a warm-up. It’s longevity insurance.

Mindset Shift: Don’t Just Train for Now—Train for 10 Years from Now

It’s easy to get caught up in chasing short-term wins—more weight, less fat, a visible vein in the bicep. That’s great. But what’s even better?

Still training hard at 50, 60, 70+.

That’s the real flex.

When you build your workouts, ask:

• Will this lift support my joints long-term?

• Am I recovering well enough to train again tomorrow?

• Is this plan helping me live better or just look better?

Train for now—but with your future self in mind.

Question from Our Readers:

"Is it better to get all my protein in one big meal or spread it out?"

– Jacob, 52, from Seattle, WA

Great question—especially for men over 40 focused on muscle retention and fat loss.

Here’s the deal:

• Your body can only use ~30–40g of protein per meal efficiently for muscle protein synthesis

• Spacing your protein every 3–4 hours gives your body repeated opportunities to build and repair

• One giant protein meal won’t make up for inconsistent intake

Best approach:

Eat 4 meals per day, each with 30–40g of protein.

Include high-quality sources like eggs, chicken, Greek yogurt, or whey.

It’s not just how much protein you eat—it’s how you time it that makes the difference.

Fit Trivia: What action star is known for doing full splits between two moving trucks in his 50s?

Answer: Jean-Claude Van Damme! In a legendary Volvo commercial, Van Damme showcased his iconic flexibility and core control—proving that mobility, when maintained, is a lifelong superpower.

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Publisher: Ryan Engel

Editor: Michael Pender

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