·5 min read
If You Only Do One Workout After 40, Make It This One
Cardio gets the headlines. Strength training gets the results. Here's the minimal, twice-weekly routine that's outperformed every program I've tried.
The case for strength
From 40 onward, we lose roughly 1% of muscle mass per year unless we actively fight back. Less muscle means slower metabolism, weaker bones, and a higher risk of every age-related disease that matters.
The minimum effective dose
Two 30-minute sessions a week. Five compound movements: squat, hinge, push, pull, carry. Three sets of each. That's it. You don't need a fancy program — you need consistency.