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🏋️‍♂️ Why Strength Training Is Crucial For Men Over 40

PLUS: How diet affects testosterone levels as you age

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Michael Pender & Ryan Engel
October 22, 2024

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: Why strength training is crucial for men over 40

  • Did You Know?: How diet affects testosterone levels as you age

  • Question from Our Readers: How do I manage joint pain while still staying active?

  • Fit Trivia: Which actor lost over 30 pounds in just 4 months for an intense action role?

Why Strength Training is Crucial for Men Over 40

As you age, your body undergoes changes that make it harder to stay in shape, but strength training is the ultimate way to fight back. Here’s why it’s especially important for men over 40:

  • Combat Muscle Loss: After 40, you naturally lose muscle mass (a process called sarcopenia). Strength training helps you preserve and build muscle, keeping your metabolism higher and helping you stay lean.

  • Support Joint Health: Lifting weights strengthens the muscles around your joints, providing stability and reducing the risk of injury—especially important as your joints become more vulnerable with age.

  • Boost Testosterone Levels: Testosterone, a key hormone for men, naturally declines with age. Strength training has been shown to boost testosterone, keeping you energized and supporting muscle growth.

If you’re not already lifting weights, it’s time to start. Aim for 3-4 strength sessions a week focusing on compound movements like squats, deadlifts, and presses.

FROM RYAN’S DESK

Comfort is for the weak. Men who want to grow choose the pain, the sweat, the struggle. Be the man who embraces discomfort and keeps pushing forward. That’s where men are separated from the rest.

Did You Know?:

How Diet Affects Testosterone Levels as You Age

Your diet plays a massive role in regulating testosterone levels, which naturally decline as you get older. Here’s how what you eat impacts this crucial hormone:

  • Healthy Fats: Foods like avocados, nuts, and olive oil help maintain testosterone levels, as fats are essential for hormone production.

  • Zinc and Vitamin D: These nutrients are critical for testosterone production. Make sure you’re eating zinc-rich foods like red meat and shellfish, and get enough sun or consider a vitamin D supplement.

  • Watch the Sugar: High sugar intake can lead to insulin resistance, which can decrease testosterone levels. Reducing sugar in your diet will not only help your waistline but also your hormone balance.

If you’re feeling low energy or noticing changes in strength, adjusting your diet might help get your testosterone levels back on track.

Question from Our Readers:

“I’ve been dealing with joint pain, especially in my knees and shoulders. How can I stay active without making it worse?”

  • Tom, 46, IT Specialist, from Dallas, TX

Joint pain can be a major roadblock, but staying active is still possible with the right approach. Here’s how to keep moving while protecting your joints:

  • Low-Impact Cardio: Swap out high-impact exercises like running for activities like swimming, cycling, or walking. These exercises are easier on the joints while still providing a good workout.

  • Strengthen Supporting Muscles: Strength training is important for joint health. Focus on exercises that strengthen the muscles around the joints (think leg presses, resistance band exercises, and core work).

  • Focus on Mobility: Incorporating daily stretching and mobility exercises can improve your range of motion and reduce stiffness.

Always listen to your body—if something feels painful, adjust or scale back. Staying consistent with low-impact movements is key to managing joint

Fit Trivia: Which actor lost over 30 pounds in just 4 months for an intense action role?

Answer: Christian Bale! For his role in The Machinist, Bale underwent an extreme transformation, losing over 30 pounds in 4 months to portray his character’s emaciated appearance. His dedication to the role earned him critical acclaim for the performance.

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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