Strength Training After 40 | Build Muscle, Protect Your Joints, and Stay in the Game

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Nov 11, 2025

Discover how men over 35 can stay strong and athletic while embracing the realities of aging. Learn vital strategies for building muscle without joint pain, modifying diet for longevity, and prioritizing sleep over maximum gains. Judd shares insights on effective recovery, the impact of testosterone changes, and the importance of mobility. Transitioning from ego-driven goals to focusing on family and well-being, he emphasizes the need for smart training adjustments for life beyond the gym.

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ANECDOTE

From Football To Military To Bodybuilding

Judd Lienhard described his athletic background from football to military and bodybuilding and how he trained hard into his 30s.
He recounted undiagnosed shoulder arthritis and pushing through tendonitis until his mid-30s caused long-term issues.

ANECDOTE

Mid-30s Stress And Low Testosterone

Judd shared how mid-30s life stress, marriage problems, and a newborn reduced sleep and increased drinking.
He found his testosterone low around 37 and later started TRT, which helped mood and sleep.

ADVICE

Prioritize Recovery-Focused Supplements

Change supplement priorities to support inflammation, blood sugar, brain, and lipid health rather than just pumps and stimulants.
Prioritize omega-3s, magnesium, zinc, blood-sugar aids, and sleep-promoting supplements.

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You’re not 20 anymore — but you can still perform like an athlete.

In this episode, Judd Lienhard breaks down how men over 35 can build muscle, boost testosterone, and train for longevity without burning out. Drawing from 15+ years of coaching and his own experience as a former Army Ranger and college linebacker, Judd shares what it really takes to stay strong, capable, and athletic as you age.

He opens up about the wake-up call that forced him to change his approach — from overtraining and low testosterone to redefining success as an athlete, a father, and a man.

In This Episode:

How to keep building strength and muscle after 40 without joint pain
What changes with testosterone, stress, and recovery in your 30s and 40s
The diet and supplement mistakes that sabotage longevity
How Judd rebuilt his body after years of training too hard
The truth about sleep, alcohol, and inflammation
Why “Always Be An Athlete” matters more than ever as you age

Key Takeaways:

You can’t out-train bad recovery.
Sleep, nutrition, and mobility are performance multipliers.
Discipline evolves — it’s about longevity, not ego.
Train to feel good, move well, and stay capable for life.

About Judd Lienhard:
Judd Lienhard is a former Army Ranger, college linebacker, and elite performance coach who helps men stay athletic, disciplined, and powerful for life. On The Judd Lienhard Podcast, he shares lessons from two decades of coaching athletes, executives, and fathers who refuse to fade out.

Ready to train smarter and stay in the game?
Join thousands of men inside Judd Lienhard’s Fitness App — get structured training built for athletes over 30.
👉 Start your free trial today at: https://www.juddlienhard.com/

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This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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