🏋️‍♂️ Strength After 40 Isn’t Optional—It’s Essential

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Strength After 40 Isn’t Optional—It’s Essential

As we age, we naturally lose muscle; unless we fight back.

And no, cardio won’t cut it.

Here’s why strength training is non-negotiable for men over 40:

• It increases testosterone naturally

• Preserves (and builds) lean muscle mass

• Speeds up metabolism; more muscle means more calories burned, even at rest

• Protects joints and improves bone density

And no, you don’t need to live in the gym.

3–4 smart sessions per week with compound lifts (like rows, presses, and squats) will give you a foundation most 20-year-olds would envy.

Did You Know? Low Vitamin D Can Slow Down Fat Loss

Vitamin D is more than just a “sunshine vitamin”; it plays a major role in:

• Hormone regulation (yes, including testosterone)

• Mood and sleep quality

• Fat oxidation (burning fat for fuel)

Most men over 40 are low in D, especially during the winter.

Ask your doctor to check your levels, and consider a D3 supplement (~2,000–5,000 IU/day depending on your needs).

It’s a simple fix with big benefits.

Question from Our Readers:

“Machines vs. free weights. What’s better for building muscle?”

— David, 54, from Milwaukee

Great question, David.

Free weights (like dumbbells and barbells) activate more stabilizing muscles and improve real-world strength and coordination.

Machines are great for isolating specific muscles and reducing risk, especially if you're recovering from injury or training alone.

Best strategy:

Use both. Free weights for compound moves, and machines to safely push volume and isolate weak points.

Fit Trivia: What iconic 80s movie featured a training montage so legendary it inspired real-life athletes to mimic it?

Answer: Rocky IV. The snow, the logs, the barn workouts, and Rocky’s Siberian training scenes became a symbol of grit and determination. Even Olympians and NFL players have recreated it.

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Publisher: Ryan Engel

Editor: Michael Pender

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