🥇 The #1 Rule for Getting Results Over 40

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The #1 Rule for Getting Results Over 40

The most important rule for men over 40 trying to get leaner, stronger, and healthier?

Don’t train like you’re 20—but never stop training like you’ve got something to prove.

What this means:

• Train with purpose, not ego: You’re not chasing 1RMs anymore—you’re chasing longevity, performance, and feeling strong.

• Recover harder than you train: Recovery isn’t a luxury—it’s part of the plan.

• Focus on compound lifts and smart intensity: Squats, presses, rows, and hinges still win. Just do them with control and intent.

• Build a system you can stick with: 3-4 consistent sessions a week beat 6-day burnout plans every time.

Progress doesn’t slow down at 40—you just have to train wiser to keep winning.

Pro Tip: What to Do When Your Motivation Crashes

Let’s be real—motivation comes and goes. Some days, you’re ready to crush it. Other days? Not so much.

Here’s what to do when the fire’s just not there:

• Rely on your routine, not your feelings: Discipline beats motivation 10 times out of 10.

• Set micro goals: No energy? Just commit to doing the warmup. 9 times out of 10, you’ll finish the full workout anyway.

• Change your environment: New playlist, new space, or new time of day can reset your focus.

• Remember your “why”: You’re not just training for abs—you’re training to feel powerful, energized, and in control of your life.

Motivation fades. Momentum stays—if you keep showing up.

Question from Our Readers:

"How do I know if I’m eating enough to build muscle?"

– Eli, 48, from Sacramento, CA

Great question, Eli. If you’re lifting regularly and eating clean but not gaining muscle, you’re probably under-eating.

Here are signs you need more fuel:

• You’re not gaining strength week to week.

• You feel drained, flat, or sore longer than usual.

• You’re not gaining any weight or size after several weeks.

Here’s the fix:

• Eat in a small calorie surplus (around 250–300 extra calories/day).

• Prioritize protein (1g per pound of body weight).

• Track progress using photos, strength levels, and body measurements—not just the scale.

Muscle needs a stimulus (lifting) and a signal (enough food) to grow. Miss one, and results stall.

Fit Trivia: Which 1980s action star was also a competitive powerlifter before hitting Hollywood?

Answer: Dolph Lundgren. Before starring in Rocky IV as Ivan Drago, Lundgren was a skilled martial artist and powerlifter with a degree in chemical engineering—strength and brains in one powerhouse package.

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Publisher: Ryan Engel

Editor: Michael Pender

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