🏋️ Why Strength Training Is More Important Than Cardio After 40

PLUS: Your Metabolism Doesn’t Slow Because Of Age; Here’s The Real Reason

Author

Ryan Engel
February 03, 2026

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TODAY’S LEVEL UP:

  • Coach’s Corner: Why strength training is more important than cardio after 40

  • Did You Know?: Your metabolism doesn’t slow because of age; here’s the real reason

  • Question from Our Readers: “Are cheat meals okay, or do they ruin progress?”

  • Fit Trivia: Which 80s movie featured a training montage that inspired generations?

Why Strength Training Is More Important Than Cardio After 40

Once you hit 40, strength training becomes non-negotiable.

Here’s why it should be the foundation of your fitness plan, not cardio:

  • Muscle = Metabolism

    Lifting weights helps maintain and build muscle, which keeps your metabolism firing. Cardio alone can lead to muscle loss, especially during fat loss phases.

  • Hormone Boost

    Strength training improves testosterone, growth hormone, and insulin sensitivity, all of which decline with age.

  • Injury Prevention & Longevity

    Lifting improves bone density, joint stability, and posture. It makes life easier, whether that’s lifting groceries or chasing grandkids.

Bottom line? Train to build, not just burn.

FROM RYAN’S DESK

Comfort is tempting. Growth is demanding. Every easy choice keeps you where you are. Comfort maintains; discomfort transforms. Be the guy who chooses challenge over ease. That’s where real development happens.

Did You Know? Your Metabolism Doesn’t Slow Because Of Age; Here’s The Real Reason

Studies show that metabolism stays mostly stable until your 60s… if you maintain your muscle.

But the average man starts losing muscle around 30 due to inactivity and low protein.

Solution?

  • Strength train 3x per week

  • Hit your protein target

  • Stay active daily (steps, mobility, movement)

Preserve your muscle, and you preserve your metabolism.

Question from Our Readers:

“I’ve been pretty dialed in with food. Can I have a cheat meal, or does that ruin my progress?”

— Mark, 46, Phoenix, AZ

Great question.

Here’s the deal:

One meal won’t ruin your results, just like one workout won’t transform your body.

But here’s how to keep it under control:

  • Plan it; don’t wing it. Decide what, when, and how much.

  • Make it one meal, not a day

  • Enjoy it guilt-free; then get right back on track.

Consistency is what builds results. One break in the routine doesn’t destroy progress—but quitting after one slip does.

Fit Trivia: Which 1980s movie featured the most iconic training montage of all time, complete with snow, sweat, and slow-motion shouting?

Answer: Rocky IV! Sylvester Stallone’s Rocky trains in the snowy Russian wilderness to face Ivan Drago—creating one of the most legendary montages in fitness and film history.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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