Fitness & Recovery

Training that holds up as you age

Last updated: September 25, 2026

Most fitness content is written to sell a program or a tub of powder. These guides cover what the research actually supports: how to keep building strength past 40, how recovery really works, and which supplements are worth your money.

Strength Training After 40 Why muscle is the organ that ages worst, how much training you actually need, the lifts that give you the most for your time, and two simple starter programs. Read the guide → Recovery, Explained Sleep, protein, deloads, soreness, and the popular recovery tools like cold plunges and massage guns. Includes a protein calculator. Read the guide → Supplements: What Actually Works An evidence-graded rundown of creatine, protein powder, caffeine, vitamin D, "testosterone boosters," and the rest. Covers what works, what might, and what's just marketing. Read the guide →

The baseline worth hitting

If you remember nothing else, the U.S. Physical Activity Guidelines for adults come down to two numbers. Most men miss the second one.

150–300 minof moderate cardio a week (or 75–150 minutes vigorous). Brisk walking counts.

2+ daysof muscle-strengthening work a week, hitting all the major muscle groups.

Past that baseline, the details (programs, splits, rep schemes) matter much less than showing up consistently for years.

How fitness connects to testosterone

Training, sleep, and body fat all move testosterone levels, which is why any good TRT provider will ask about them first. And if you're already on TRT, it improves body composition, but it doesn't replace training. The men who get the most out of treatment are the ones lifting and sleeping well alongside it.

Read: raising testosterone naturally →

If you're currently inactive and have known heart, metabolic, or kidney disease, or symptoms like chest pain, unusual breathlessness, or dizziness with exertion, get cleared by a doctor before starting a new exercise program.

Medical disclaimer: This page is for general education only and is not medical advice. Talk to a licensed physician before starting a new exercise program or supplement, especially if you have a medical condition or take prescription medication.