By WiL Turner — Men’s Health, Fitness, Relationship & Lifestyle Coach
“At 40, it’s not about proving strength — it’s about preserving strength so you can live, move, love, and lead with power for the next 40.”
🔥 INTRODUCTION
When men turn 40, the game changes.
Your body isn’t declining —
it’s responding to how you’ve lived up until now.
After 40 the metabolism slows, testosterone levels gradually decrease, stress impacts recovery and energy stores differently, muscles begin to decline if they are not intentionally trained.
Most men don’t struggle physically because of age. They struggle because of neglect, lack of routine, and intentionality in their habits related to physical activity and their health.
Women are encouraged to prioritize wellness. Men are praised for their status and performance, forced to push through pain, suppress their insecurities, fears and suffering. Their motivation for working out and taking care of themselves are superficialized and commodified.
They say “I’m fine ” but their body aches. Their bodies become stiff, inflamed, physically, mentally, emotionally, and spiritually fatigued.
Drive, motivation and physical activity becomes low, We develop belly fat and decreased confidence. Men over 40 need very different fitness routines which serve a purpose beyond improving aesthetic appearance. They need smart, strength, cardio, and functional based fitness training that serves to build core and physical strength, energy, stamina, endurance, longevity, mobility, flexibility, balance, coordination, and vitality.
🧩 THE PROBLEM
Every man’s body changes once they reach a certain age. Heavy ego lifting becomes more hazardous for men over 40. Men over 40 should not still be training like they did in their 20s.
Men who neglecting mobility training,
skip letting their bodies recover, ignore endurance, core, flexibility and strength balance training experience lower back pain, tight hips, weakened core, poor posture, slower metabolism, and sexual vitality declines.
Instead of being proactive about their health and well-being, men wait until something hurts, breaks, or fails before making changes.
❗ WHY THIS MATTERS
Fitness after 40 isn’t about aesthetics —
It’s about frequency. form, function, vitality and freedom.
The Becoming FIIIT exercise program enables men to get up without groaning,
carry groceries and kids, stay active without pain,maintain energy and sexual vitality, remain energetic and independent as they age.
Your physical strength nurtures mental acuity, confidence, emotional resilience,
testosterone and libido,longevity, vitality and a healthy quality of life.
👥 DEMOGRAPHICS — WHO THIS IMPACTS MOST
🧔🏽 Men Over 40
Start noticing changes in stamina, recovery, and body composition.
✊🏽 Black Men
Have a genetic predisposition toward hypertension and prostate issues. These condition require healthier habits, consistent strength and cardiovascular training.
🌈 Gay Men
Have a high degree of social pressure to be desirable or to be accepted within their intersecting lifestyles, social cultures and community. The pressure and stigma of body image and aesthetics can lead to overtraining, under-eating, binge eating, comparison, social anxiety, and depression.
💼 Executives, High Performers and Professionals adapt to sedentary lifestyles which leads to stiffness, tight hips, lower back pain, and stress-related weight gain.
The health of men who are not physically active progressively begins to decline leading to severe mental, physical, and emotional health challenges.
💥 FIVE EXERCISES EVERY MAN OVER 40 SHOULD BE DOING
These are the foundational movements for strength, mobility, libido, and vitality for men over 40.
1. Squats (Bodyweight or Weighted)
Why:
Builds lower body strength, protects knees, supports hormone regulation and testosterone.
Benefit: Boosts metabolism + builds muscle in the body’s largest muscle groups.
2. Deadlifts (Barbell, Dumbbells, or Kettlebell)
Why:
Strengthens back, glutes, hamstrings; prevents lower back pain.
Benefit: Improves posture and everyday movement (lifting, bending, carrying).
3. Push-Ups (Standard, Incline, or Modified)
Why:
Upper body + core strength without equipment.
Benefit: Enhances functional strength and supports shoulder stability.
4. Mobility Training (Hips, Low Back, Shoulders)
Why:
Increases flexibility, reduces injury, improves recovery and performance.
Benefit: Improves energy and decreases inflammation and pain.
5. Core & Stabilization Training (Planks, Pallof Press, Balance Work)
Why:
Core stability prevents injury and supports sexual performance.
Benefit: Protects spine + improves overall strength and stamina.
🧠 NEUROSCIENCE + PHYSIOLOGY
Training after 40 supports:
- Hormonal balance (testosterone, cortisol)
- Dopamine and serotonin regulation (motivation & confidence)
- Central nervous system efficiency (focus and energy)
Functional movement, endurance and strength training improves mental health more than nearly any other intervention.
Physical strength affects emotional stability.
Confidence isn’t built in your head —
it’s built through what you repeatedly prove to yourself.
✅ SOLUTIONS / WHAT TO DO
Start with 3 days per week:
Day 1 — Full Body Strength
Squats + Push-ups + Planks
Day 2 — Mobility + Core
Hip mobility + Shoulder mobility + Balance work
Day 3 — Strength + Conditioning
Deadlifts + Row variations + 10–15 min walk
.
Train for strength, stamina, endurance, endurance, flexibility, mobility, balance, coordination, vitality, and longevity.
🧭 MICRO ACTION
Tonight, set out your workout clothes, apple watch, android and water bottle for tomorrow.
✍️ REFLECTION PROMPT
What do I want my 50-year-old body to thank me for?
Train smarter not harder.
➡️ Join the Becoming Whole Men’s Health Movement. Download the Becoming FIITT Men’s Fitness and Meal Prep Guide For Health and Vitality at livingwellwithwil.com
