The Impact of Ageing on Men Over 40 — And Why Strength Training is Essential
- Joshua McDool
- May 6
- 3 min read
As we journey through life, our bodies naturally evolve. For men over 40, this often means noticing subtle changes—perhaps a bit more belly fat, a slight dip in energy levels, or a decrease in muscle tone. But here's the good news: these changes aren't set in stone. With the right approach, you can not only maintain but enhance your strength, vitality, and overall well-being.
Understanding the Changes
Around the age of 40, several physiological changes begin to, or are already occurring:
Muscle Mass Decline: From the age of 30, men can lose up to 3% of muscle mass per decade. This process, known as sarcopenia, can lead to decreased strength and mobility.
Slower Metabolism: With less muscle mass, your body burns fewer calories at rest, making weight management more challenging.
Hormonal Shifts: Testosterone levels naturally decline, which can affect energy, mood, and muscle mass.
Bone Density Reduction: Bones may become less dense, increasing the risk of fractures.
Joint Stiffness: Cartilage can wear down, leading to discomfort and reduced flexibility.
Why Strength Training Matters
Regular strength training offers countless benefits, a few important ones being:
Preserves and Builds Muscle: Resistance exercises stimulate muscle growth, counteracting the natural decline.
Boosts Metabolism: More muscle mass means your body burns more calories, even at rest.
Enhances Hormonal Balance: Strength training can help maintain healthy testosterone levels.
Improves Bone Health: Weight-bearing exercises strengthen bones and reduce the risk of osteoporosis.
Supports Joint Health: Strengthening muscles around joints provides better support and reduces discomfort.
Elevates Mood and Mental Health: Exercise releases endorphins, which can alleviate stress and improve mood.
Getting Started
It's never too late to begin. Here are some tips to help you embark on your strength training journey:
Start Slow: Begin with bodyweight exercises like squats, push-ups, and lunges.
Progress Gradually: As you become more comfortable, incorporate resistance bands or dumbbells. If you have a gym membership, machines are very straight forwards and safe to get you started.
Focus on Form: Proper technique is crucial to prevent injury and maximise benefits. Don't worry about constantly increasing the weight, or trying to keep up with your training partner. Make sure you can feel the muscles working that you're trying to target.
Consistency is Key: Aim for at least two strength training sessions per week. Often a full body approach is the best with limited time - 2-3 sets per muscle group, per session.
Listen to Your Body: Pay attention to how your body responds and adjust accordingly. If you're starting from the couch, be prepared to ache for the first couple of weeks, and allow enough recovery time between sessions.
Join a Supportive Community
Over the past two years at Strength Positive, over 50% of my 1-1 personal training clients have been males approaching or over the age of 40 - either joining us because they now have time to themselves with their young children starting school, or realising that their bodies are changing in ways they hadn't to this point, and want to be 'fit for 40' - and beyond!
Our programs consider all of the points above, having had over a decade of experience specifically working with clients with these problems, as well as noticing these changes in my own body as I approach the next decade of my own life.
If you'd like to get started and on your way to a fitter, stronger and healthier version of yourself, we can help you in as little as 6-weeks with our Fast Track Program, as part of our Strong Life Program.
Don't let age define your limits. Embrace your strength, and let's move forward together.
I hope this article has helped and I look forward to hearing from you in the near future!
Josh - Coach/ Owner, Strength Positive
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