🏋️ The Biggest Mistake Guys Over 40 Make When Trying to Get Stronger

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The Biggest Mistake Guys Over 40 Make When Trying to Get Stronger

Lifting heavier weights isn’t the only way to get stronger. In fact, most guys over 40 make one big mistake:

They sacrifice form and control for heavier weights.

• Poor form leads to injuries, not gains.

• Rushing through reps limits muscle activation (which means you’re wasting effort).

• Strength isn’t just about lifting heavy—it’s about controlling the weight.

How to Fix It:

• Slow down your reps. Aim for a 2-3 second controlled negative (lowering phase).

• Master full range of motion. Partial reps = partial results.

• Focus on quality over quantity. It’s better to lift 80% of your max with perfect form than struggle through sloppy reps.

If you want real strength, own the movement—don’t let the movement own you.

Pro Tip: The Best Pre-Workout Meal for Fat Loss and Muscle Gain

What you eat before training impacts performance, fat loss, and recovery. Here’s how to fuel properly:

For Fat Loss:

• Protein + Low-GI Carbs – Example: Scrambled eggs with avocado & a small handful of berries.

• Keeps energy steady, helps burn fat, and preserves muscle.

For Muscle Gain:

• Protein + Fast-Digesting Carbs – Example: Greek yogurt with honey & a banana.

• Gives muscles quick energy and improves performance in the gym.

Timing Matters:

• Eat 45-60 minutes before lifting for best results.

• Keep fat intake lower pre-workout—it slows digestion and can make you feel sluggish.

Train smart, fuel smarter.

Question from Our Readers:

"Is stretching before a workout necessary?"

• Tom, 52, from San Diego, CA

Stretching before workouts isn't a must—but warming up is.

• Static stretching (holding a stretch) before lifting can actually weaken your muscles temporarily.

• Dynamic stretching (movement-based warm-ups) is much better. It increases blood flow and prepares muscles for action.

• Best warm-ups? Leg swings, arm circles, bodyweight squats, and light cardio.

When to stretch?

• Before workouts = Dynamic stretching (mobility and movement).

• After workouts = Static stretching (helps recovery and flexibility).

A 5-10 minute warm-up beats injuries every time.

Fit Trivia: What fitness legend was famous for his one-handed push-ups at the Oscars?

Answer: Jack LaLanne! At 71 years old, the fitness pioneer stole the show by doing one-arm push-ups on stage, proving that strength and longevity go hand in hand.

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Publisher: Ryan Engel

Editor: Michael Pender

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