Ep 190 - How Often Should Men Over 40 Lift Weights?

The Complete Guide to Training, Recovery, Muscle & Longevity After 40How often should men over 40 lift weights?Most men over 40 should lift weights 3 to 4 times per week. This training frequency allows men to build and maintain muscle, burn fat, improve testosterone levels, and recover properly without overtraining. Full body metabolic resistance training combined with mobility work, recovery, proper nutrition, and sleep creates the ideal system for long-term strength, health, and longevity.🔥 Episode SummaryMost men over 40 are completely confused when it comes to training.Some men are still trying to train like they’re 25:heavy every dayhigh volume workoutsno recoveryno mobilityno structureEventually their body fights back:joint painfatigueinjuriesburnoutOn the other side, many men stop training altogether because they’re afraid of getting hurt.Both approaches are wrong.In this episode, Funk Roberts breaks down exactly how often men over 40, 50, 60 and beyond should train with weights, why recovery becomes more important with age, and how to structure workouts for muscle growth, fat loss, recovery, longevity, and sustainability.Funk also dives deep into:metabolic resistance trainingrecovery pillarsmobility workanabolic resistancetestosterone declinesarcopeniasupplementssleephydrationand why “training smarter” becomes the key after 40.What You’ll Learn· Why men over 40 should train 3–4 days per week· Why recovery slows down after 40· How testosterone decline affects muscle and fat loss· Why joint wear and tear increases with age· What anabolic resistance is· Why metabolic resistance training works best for men over 40· How to structure full body workouts· Why mobility and yoga are critical after 40· Why walking and movement matter for longevity· The biggest mistakes men make with training· Why recovery is where muscle is actually built· The 4 major recovery pillars· The best supplements for muscle, recovery, and longevityTimestamps00:00 - Introduction to the Over 40 Alpha Podcast01:45 - Why Most Men Over 40 Train Incorrectly04:10 - Recovery Slows Down After 4006:20 - Muscle Is Built During Recovery08:02 - Testosterone Decline and Training09:37 - Joint Wear and Tear Explained12:10 - Why Mobility Matters More After 4013:20 - Anabolic Resistance Explained15:02 - Why Men Need More Protein as They Age16:00 - Men Over 40 Health Summit Announcement18:15 - Why 3 Workouts Per Week Works Best20:02 - Why 5–6 Days of Training Backfires22:45 - The Best Full Body Workout Structure24:48 - What Is Metabolic Resistance Training?28:30 - Example Full Body Workout Split35:10 - Why Progressive Overload Matters37:22 - Mobility, Yoga & Recovery Days42:00 - The Importance of Daily Walking45:30 - Recovery Pillars Explained46:12 - Sleep & Testosterone47:30 - Nutrition for Muscle and Recovery48:20 - Hydration & Electrolytes49:05 - Managing Cortisol & Stress49:58 - Best Supplements for Men Over 4052:10 - Final Thoughts & Long-Term Sustainability⚡ Key Takeaways· Men over 40 should focus on training smarter—not harder· Three full body workouts per week is enough to build muscle and burn fat· Recovery becomes more important than volume after 40· Muscle is built during recovery—not during the workout itself· Metabolic resistance training is ideal for fat loss and muscle retention· Mobility and flexibility training are no longer optional after 40· Walking daily improves recovery, fat loss, and longevity· Sleep, stress management, hydration, and nutrition are critical anabolic pillars· Consistency beats intensity over the long term· Sustainability is the key to long-term transformation🎯 Who This Episode Is For· Men over 40 getting back into training· Men struggling with belly fat and muscle loss· Men dealing with joint pain and poor recovery· Men confused about how often they should work out· Men who want sustainable workouts for longevity· Men looking to naturally boost testosterone and improve health🔗 Resources👉 Over 40 Alpha Brotherhood https://www.over40alpha.com👉 Swollen Shredded Programhttps://www.swollenshredded.com👉 Men Over 40 Health Summit https://www.menover40summit.com👉 Over 40 Supplements https://www.over40supplements.comUse Code: PODCAST10