🏋️ The #1 Strength Mistake Most Men Over 40 Make

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The #1 Strength Mistake Most Men Over 40 Make

Here it is:

They lift heavy, but rush through reps.

Speed is great for sports. But when it comes to strength and hypertrophy?

Control is king.

If you’re:

• Dropping the weight fast

• Using momentum

• Bouncing out of the bottom of reps

  …you’re leaving gains on the table and increasing injury risk.

Instead, try this:

• 2-second lowering phase (eccentric)

• Brief pause at the bottom

• Controlled press or lift on the way up

Slowing down builds more time under tension—and that’s where the real growth happens.

Pro Tip:

Focus on Control, Not Just Weight

Don’t let your ego pick the weight.

Pick the weight that allows you to:

• Own every rep

• Feel the target muscle working

• Leave with your joints happy, not wrecked

Remember: You’re not just moving the weight—you’re mastering it.

Question from Our Readers:

“Should I train slower for better results?”

– Marcus, 48, from Las Vegas

Yes—for most men over 40, slowing down your reps (especially on the lowering portion) increases muscle activation and reduces the risk of injury.

Here’s a simple rep tempo you can try:

2–1–2

• 2 seconds down

• 1 second pause

• 2 seconds up

This approach builds strength, muscle, and joint resilience simultaneously.

Fit Trivia: Which 90s video game featured a character who performed an overhead press as part of his victory celebration?

Answer: Street Fighter II (1991)! Zangief—the Russian wrestling beast—would flex with a slow, dramatic overhead press to celebrate his win. A throwback tribute to old-school brute strength, complete with bear hugs and power bombs. Absolute gym icon energy.

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Publisher: Ryan Engel

Editor: Michael Pender

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