💪 Why Strength Training Is Your Best Anti-Aging Strategy

PLUS: The Muscle Group That Improves Posture and Eliminates “Dad Back”

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Ryan Engel & Michael Pender
April 02, 2025

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TODAY’S LEVEL UP:

  • Coach’s Corner: Why strength training is your best anti-aging strategy

  • Did You Know?: The muscle group that improves posture and eliminates “dad back”

  • Question from Our Readers: Can I build muscle without lifting heavy?

  • Fit Trivia: What actor trained in Brazilian Jiu-Jitsu and became a certified black belt in his 50s?

Why Strength Training Is Your Best Anti-Aging Strategy

Forget wrinkle creams and crash diets—the real age-reversing magic is found under the barbell.

Here’s why strength training is essential after 40:

  • Prevents muscle loss (sarcopenia) – After 30, you naturally lose muscle unless you fight to keep it.

  • Strengthens bones and joints – Lifting improves bone density and joint stability, reducing injury risk.

  • Improves insulin sensitivity – Which means better fat loss and energy control.

  • Boosts testosterone and growth hormone – Your body responds to stress by producing the hormones that keep you sharp and strong.

Start now, stay consistent, and you’ll not only look younger—you’ll move, feel, and live younger too.

FROM RYAN’S DESK

You don’t rise to the level of your goals—you fall to the level of your standards. If you demand excellence from yourself daily, success becomes inevitable. Set higher standards and refuse to accept anything less.

Did You Know?: The Muscle Group That Improves Posture and Eliminates “Dad Back”

If your posture is slouched and your back feels tight, the culprit might be weak rear delts and upper back muscles.

Strengthening these areas helps you:

  • Stand taller and look more athletic

  • Reduce neck and shoulder tension

  • Improve pressing strength and shoulder health

Best Exercises:

  • Face pulls

  • Reverse pec deck flys

  • Band pull-aparts

  • Seated rows (focus on squeezing shoulder blades together)

Train your back like you train your chest, and you’ll eliminate that rounded "dad back" look.

Question from Our Readers:

"Can I build muscle without lifting heavy?"

  • Rich, 51, from Tampa, FL

Yes—you can absolutely build muscle without maxing out your lifts.

Here’s how:

  • Train close to failure – The last 2-3 reps should feel challenging, even if the weight is lighter.

  • Increase time under tension – Slow down your reps (3-4 seconds on the way down).

  • Use shorter rest periods – Less rest = more intensity = more growth.

  • High-volume sets (10–15 reps) still build muscle as long as the intensity is high.

Heavy lifting is just one tool—effort and progression matter more.

Fit Trivia: What actor trained in Brazilian Jiu-Jitsu and became a certified black belt in his 50s?

Answer: Tom Hardy. Known for his dedication to roles and fitness, Hardy earned his black belt in BJJ in his 40s and continues to train regularly, proving it’s never too late to master a new skill.

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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