In this guide, we'll look at the benefits of strength training for men, what the UK guidelines actually recommend, the truth about exercise and testosterone, and why lifting matters even more after 40 and 50. We'll also show you how to turn an interest in strength into a qualification, whether you want to train yourself smarter or coach other men.
What do the UK guidelines say?
The NHS physical activity guidelines say adults should do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week. That's on top of 150 minutes of moderate activity or 75 minutes of vigorous activity.The UK Chief Medical Officers' guidelines are clear that any strengthening activity is better than none. You don't need a gym membership to get started either. The NHS lists carrying heavy shopping, heavy gardening, resistance bands and bodyweight exercises like push-ups alongside lifting weights.
When it comes to men and exercise, though, the strength part of the guidelines is the one that most often gets forgotten. Cardio feels like exercise. Lifting can feel like something for bodybuilders. It isn't.
The benefits of strength training for men
It helps you stay strong and independent for longer
According to the Chief Medical Officers, strength and balance rise through childhood, peak in working age and then decline. They describe a natural decline in muscle mass and bone density from around 50 years of age, and say that loss of muscle strength in advancing age is the primary limiting factor for functional independence. Put simply, the strength you build now is what lets you carry the shopping, play with your grandchildren and get up off the floor later.
It's linked to a longer life
The same guidelines report positive impacts of muscle strengthening activities in reducing mortality, as well as benefits for physical function. It's one of the clearest reasons to make strength a regular part of the way men exercise, not an optional extra.
It helps protect against falls
Evidence-based strength and balance programmes reduce the rate and risk of falls, according to the CMO guidelines. That might not feel urgent at 35, but it becomes one of the biggest health issues in later life.
It supports a healthy body composition
Building muscle while managing your diet can change how your body looks and feels. The NHS also reminds us that BMI can't tell the difference between muscle and fat, so a stronger man might weigh more on the scales while carrying less fat. Pairing strength work with a sensible diet and exercise plan for men is where the biggest changes tend to happen.
It's good for your head as well as your body
Being active is one of the best things you can do for your mood and stress levels. Many men find that the routine and sense of progress from lifting gives them a lift mentally too. We've looked at this in more detail in our guide to men's mental health.
Exercise and testosterone in men: what's actually true?
Testosterone is probably the most talked-about topic online when it comes to men and exercise. So what does the evidence say?The NHS explains that testosterone levels do fall as men age, but the decline is steady, at about 1% a year from around the age of 30 to 40, and is unlikely to cause problems in itself. It describes the idea of a sudden "male menopause" as misleading.
Where symptoms like low energy, low mood or loss of muscle mass do appear in midlife, the NHS says they're often linked to lifestyle factors such as lack of sleep, a poor diet, lack of exercise, drinking too much alcohol and stress. It also notes that a genuine testosterone deficiency developing later in life is uncommon, and is more likely in men who are obese or have type 2 diabetes.
So the honest picture of exercise and testosterone in men is this. Strength training isn't a magic hormone booster, and anyone promising that should be treated with caution. But staying active, keeping a healthy weight, sleeping well and drinking less all tackle the lifestyle factors the NHS links to these symptoms. If you're worried about your hormones, the right first step is to see your GP.
Benefits of strength training for men over 40
Your 40s are a brilliant time to start or restart lifting. You've still got plenty of capacity to build muscle and strength, and you're setting yourself up for the decades ahead.The benefits of strength training for men over 40 include holding on to the muscle you've got before the natural decline the CMO guidelines describe, supporting a healthy weight as life gets busier, and building habits that are much easier to keep than to start from scratch at 60. A sensible programme might mean two or three full-body sessions a week, built around big movements like squats, hinges, presses and rows, with weights that challenge you while keeping good form.
Benefits of strength training for men over 50
From around 50, the CMO guidelines say muscle mass and bone density naturally start to decline. That makes the benefits of strength training for men over 50 even more valuable, because regular resistance work can help slow that loss and keep you capable and independent.For men over 65, the NHS guidelines for older adults add balance and flexibility to strength work on at least 2 days a week. The NHS also has gentle strength exercises like sit-to-stands and wall press-ups for anyone who hasn't done much for a while. Starting light, building up slowly and checking with a GP first if you have any health concerns are all sensible steps.
Common worries about lifting
Even when men exercise regularly, plenty still hold back from strength training because of a few common myths. One of the biggest is that lifting will make you bulky overnight, which simply isn't how muscle growth works. We've tackled this and others in our post on 5 exercise myths to debunk as a personal trainer.The other worry is technique. That's where good coaching makes the difference. A qualified trainer can teach the movements safely, set the right starting weights and build a programme that progresses as you get stronger.
Turn your interest in strength into a career
If you love lifting and want to help other men feel the benefits, strength and conditioning is a great specialism to build a career around.Our L3 Personal Trainer Strength & Conditioning Specialist package includes a Level 3 Diploma in Gym Instructing and Personal Training and a Level 4 Certificate in Strength and Conditioning. You'll learn anatomy and physiology, how to plan and deliver personal training programmes, and how to deliver a range of strength and conditioning activities. It means you can offer clients a full range of support around strength, power and conditioning.
Already a qualified PT or Level 3 coach? Our L4 Strength & Conditioning course, delivered by Rob Palmer, is designed to help you coach advanced strength and conditioning techniques to athletes and advanced clients.
Or explore all of our personal training courses to find the right starting point for you.
Every course is 100% online, so you can study around work and family. You'll also get access to the learndirect: Community Hub app, where you can connect with other learners and alumni, swap training ideas and get support when you need it.
To see how strength fits into the bigger picture, read our guide to men's health and how fitness and nutrition can make a difference.
