Turning 35 doesn't mean you have to give up on a strong, healthy, and aesthetically pleasing physique. In fact, it's at this stage that strength training becomes even more important. more important than ever to maintain muscle mass, speed up metabolism, and prevent injuries.

The mistake many men make is focusing solely on cardio or abandoning intense training for fear of injury. The reality is that Strength is the foundation of male health from age 35 onwards..

🔎 What happens to the body after 35?

• Progressive decline in testosteroneIt can affect energy, strength, and recovery.
• Loss of muscle massIf you don't do strength training, you start to lose muscle and gain fat.
• Slower metabolismWhat you used to burn easily, now takes more effort.
• Increased risk of injuryJoints and tendons need more care and warm-up.

🏋️ Benefits of strength training after 35

1. Maintain and increase muscle mass → helps you look better and burn more calories at rest.
2. Improve bone health → prevents bone density loss and reduces the risk of osteoporosis.
3. Hormonal balance → Strength training stimulates the natural production of testosterone.
4. Improved posture and mobility → prevents back pain and injuries.
5. Greater energy and vitality → Feeling physically strong has an impact on confidence and well-being.

📝 Keys to safe strength training after 35

• Prioritize the basics: squats, deadlifts, bench press, pull-ups.
• Always heatDedicate at least 10 minutes to mobility and muscle activation.
• Less ego, more techniqueAvoid carrying more weight than you can handle.
• Gradual progressionIncrease the load gradually to give your tendons and joints time to recover.
• Includes recovery: days of active rest, stretching and restorative sleep.

🍽️ Nutrition matters too

• Ensure protein in every meal (chicken, fish, eggs, legumes).
• Don't forget complex carbohydrates (rice, oats, potatoes) to perform well.
• Healthy fats (avocado, olive oil, nuts) to maintain hormonal balance.
• Constant hydration: essential for performance and recovery.

🔎 Conclusion

After 35, your body doesn't respond the same way it did in your 20s… but with a good strength training, proper nutrition, and rest, You can stay strong, energetic, and have a physique that speaks of health and vitality.

It's never too late to train smart and enjoy the benefits of strength.

💪 Take the next step

👉 In One More Up we design Complete plans for men aged 35 and over, with adapted strength training routines, personalized diet, and follow-up.
Don't let age be an excuse: start building your best version today.