🏋️ Strength After 40 Isn’t About Lifting More—It’s About Lifting Smarter

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Strength After 40 Isn’t About Lifting More—It’s About Lifting Smarter

You don’t need to train like a 22-year-old powerlifter to get strong. In fact, if you're over 40, the smartest move is to train with purpose, not ego.

Here’s what smarter strength training looks like:

• Focus on compound lifts (squat, deadlift, press, row)

• Prioritize form, control, and a full range of motion

• Add joint-friendly accessory work (cables, dumbbells, mobility)

• Recover like a pro—more isn’t better if it breaks you down

Strong isn’t about numbers—it’s about resilience, control, and longevity.

Training Tip: How to Build a Weekly Strength Routine That Works With Your Life

The best training program? The one you actually stick to.

Here are two powerful options for men over 40:

Option 1: Full-Body (3x/week)

• Day 1: Push + pull + legs + core

• Day 2: Mobility + heavier compound lifts

• Day 3: Lighter full-body circuit + cardio finisher

Option 2: Upper/Lower Split (4x/week)

• Mon: Upper

• Tues: Lower

• Thurs: Upper

• Fri: Lower

Add walks, mobility, or light cardio between.

Structure + consistency > intensity once in a while.

Question from Our Readers:

"Should I do full-body workouts or a split routine?"

– James, 48, from Denver, CO

Both work—what matters most is your schedule and recovery.

Choose full-body if:

• You train 3x/week

• You prefer shorter, all-in-one sessions

• You’re returning from a break or want simplicity

Choose a split routine if:

• You enjoy training 4–5x/week

• You want more volume per muscle group

• You’re already consistent and want to level up intensity

No wrong answer—pick the system that you’ll follow for the next 6+ weeks. That’s where results come from.

Fit Trivia: Which action star trained with a classic push-pull-legs split and never missed a session—even during filming?

Answer: Sylvester Stallone! While filming Rocky and Rambo, Stallone followed a classic 6-day split—push, pull, legs—on repeat. He trained twice a day, six days a week, with brutal intensity and laser-like consistency. His belief? Structure wins when motivation fades.

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Publisher: Ryan Engel

Editor: Michael Pender

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