Life after 40 doesn’t have to mean low energy, low testosterone and low confidence!
Whether it’s being targeted with ads for erectile dysfunction medication or seeing more and more space between the hairs on your head you are by now well aware that your youth is fading.
If you could snap your fingers and for a moment have back the body you had in your 20’s I’m sure you would.
But what if that wish didn’t have to be fantasy?
Recently we’ve been helping our male clients over 40 regain the energy and physiques that they had almost 2 decades ago and it has nothing to do with trt or other quick fixes.
Here’s what all guys over 40 who want the energy and confidence they had in their 20’s should know….
Understanding the Aging Process:
As we age, our bodies undergo changes that can affect our strength, muscle mass, bone density, and metabolic rate. In particular, after the age of 40, we tend to lose muscle mass and strength at a rate of approximately 1% per year, known as sarcopenia.
Additionally, bone density decreases, making us more prone to fractures and osteoporosis. Our metabolism slows down, making it harder to maintain a healthy weight and body composition.
Moreover, hormonal changes, such as decreased testosterone levels, can lead to decreased energy, libido, and muscle mass.
The good news is that regular strength training can help mitigate these effects and allow us to maintain our strength, energy, and youthfulness.
Benefits of Strength Training:
Increased Muscle Mass and Strength:
- By engaging in regular strength training, we can stimulate muscle growth and fortify our bodies against the ravages of time. As we build muscle mass, we’ll experience improved functional ability, making daily tasks easier to handle and reducing the risk of injuries that can put a damper on our active lifestyles. Additionally, building strength can help us maintain our independence as we age.
Actionable Step: Start with two full-body strength training sessions per week, focusing on multi-joint exercises that work multiple muscle groups, such as squats, lunges, push-ups, pull-ups, and rows.
Improved Bone Density:
- Strength training has a direct impact on our bone health, reducing the risk of osteoporosis and fractures. Embracing resistance exercises helps to maintain and enhance our bone density, ensuring we remain strong and resilient.
Actionable Step: Include weight-bearing exercises in your routine, such as lunges, squats, and deadlifts. These exercises create stress on our bones, stimulating bone growth and strengthening our skeletal structure.
Enhanced Metabolism and Weight Management:
- The battle against the stubborn bulge becomes more challenging as we age, thanks to our slowing metabolism. However, strength training comes to the rescue by revving up our metabolic rate. By incorporating strength exercises into our routine, we can maintain a healthy body composition and keep unwanted weight at bay.
Actionable Step: Incorporate resistance training into your routine and aim for a minimum of 150 minutes of moderate-intensity exercise per week. Focus on exercises that work multiple muscle groups, such as squats, deadlifts, and bench presses.
Improved Hormonal Balance:
- As we age, our testosterone levels naturally decline, leading to decreased energy, libido, and muscle mass. However, strength training can help us recapture some of that hormonal magic. Studies have shown that regular resistance training can boost testosterone levels, mitigating the effects of age-related hormonal decline and giving us a welcomed energy boost.
Actionable Step: Engage in regular resistance training, focusing on exercises that target large muscle groups, such as squats, deadlifts, and bench presses. Aim for at least two full-body workouts per week, with a minimum of eight exercises per session.
Enhanced Mental Well-being:
5. The benefits of strength training extend beyond the physical realm. Engaging in resistance exercises releases endorphins, those delightful neurotransmitters responsible for reducing stress and improving our mood. Say hello to a calmer mind and a happier you. Plus, building strength and seeing the physical results can do wonders for our self-confidence and body image.
Actionable Step: Incorporate mindfulness and stress-reducing techniques into your fitness routine, such as deep breathing, yoga, or meditation. Pair these practices with strength training sessions to maximize the mental health benefits.
Like anything worth having, reclaiming your fitness and confidence after 40 takes not only work but proper planning.
That means structured training, nutrition and recovery specific for guys like us.
If you’ve had enough of your dad body or are struggling to keep up with kids or younger friends then stop acting like there’s nothing you can do about it.
As Jim Rohn said, “If you don’t like how things are, change it! You’re not a tree.”
That change starts by booking a no-sweat intro with one of our master coaches who will help identify what’s been holding you back and outline a 3 step plan to reclaim the energy and confidence you’ve been missing.
Book your no-sweat intro 👉 Here
