Men in Midlife Need Strength Training, Too

For men in their 40s, 50s, and beyond, strength training isn’t just about building muscle—it’s about staying strong, energized, and independent as the body naturally changes with age.

One major change many men experience is a gradual decline in testosterone. Starting around age 30, testosterone levels decrease by about 1% per year. Over time, this decline can contribute to fatigue, increased belly fat, reduced muscle mass, low libido, brain fog, and even mild depression.

The good news? Strength training can help.

Strength Training and Testosterone

Research shows that resistance training plays an important role in supporting hormone health.
“Strength training boosts testosterone levels naturally,” says Dr. Shawn Arent, professor of exercise science at the University of South Carolina. “It helps men maintain muscle mass, bone density, and overall vitality as they age.”

By consistently challenging your muscles, you encourage your body to preserve strength, protect bone health, and support overall resilience.

Benefits Beyond Muscle

Lifting weights does more than build strength. It also improves metabolism, supports blood sugar control, and enhances mental sharpness—all key factors in aging well. These benefits become especially important in midlife, when lifestyle demands and stress levels are often higher.

And you don’t need to live in the gym to see results. Even two strength-training sessions per week can help reverse muscle loss, boost confidence, and restore energy.

Longevity expert Dr. Peter Attia puts it best:
“There is no drug that can do for you what strength training does.”

Know Your Numbers—But Keep Moving

If you’re curious about your testosterone levels, talk with your doctor. A simple blood test can provide clarity, and your provider can help you explore options such as improved sleep, stress management, nutrition, consistent exercise, and, when appropriate, medical therapy.

No matter where your levels fall, strength training remains one of the smartest and most proven ways to age with strength and purpose.

Train for the Long Term

At EFW, we help men in midlife train safely and effectively, focusing on long-term health—not quick fixes. Building strength now supports better movement, confidence, and independence for years to come.

Let us help you get started the right way.
Your future self will thank you.