https://traindecade.com/tags/over-40/Recent content in Over 40 on Train DecadeHugoenWed, 04 Nov 2026 09:00:00 +0800https://traindecade.com/posts/cns-fatigue-recovery-time/Mon, 26 Oct 2026 07:00:00 +0800https://traindecade.com/posts/cns-fatigue-recovery-time/The gym says 48 hours. The measured answer is up to 72 — but the reason will change how you program, because the fatigue isn't where they think it is.https://traindecade.com/posts/creatine-without-the-gym/Thu, 22 Oct 2026 19:00:00 +0800https://traindecade.com/posts/creatine-without-the-gym/A 2026 Texas A&M trial found adults 45–65 on creatine gained lean tissue without training. What that does and does not mean for a man over 40.https://traindecade.com/posts/how-to-choose-a-snowboard/Sun, 11 Oct 2026 07:00:00 +0800https://traindecade.com/posts/how-to-choose-a-snowboard/Most riders buy the wrong board because they shop by length and graphics. Here are the seven specs that decide how it actually rides — plus a cheat sheet to take into the shop.https://traindecade.com/posts/does-heavy-lifting-fry-your-cns/Thu, 08 Oct 2026 07:00:00 +0800https://traindecade.com/posts/does-heavy-lifting-fry-your-cns/The gym says heavy lifting 'fries your CNS' and needs 48 hours to recover. The evidence says something more specific — and more useful — than that.https://traindecade.com/posts/daily-steps-floor/Fri, 25 Sep 2026 09:00:00 +0800https://traindecade.com/posts/daily-steps-floor/The 10,000-step target came from a 1965 pedometer slogan, not research. Meta-analyses show the threshold that tracks lower mortality is far lower.https://traindecade.com/posts/best-protein-powder-comparison/Thu, 17 Sep 2026 10:00:00 +0800https://traindecade.com/posts/best-protein-powder-comparison/Compare every protein powder and you get a different winner depending on how long you measure. Here's the evidence, and the one number that decides it.https://traindecade.com/posts/collagen-for-tendons-after-40/Thu, 17 Sep 2026 09:00:00 +0800https://traindecade.com/posts/collagen-for-tendons-after-40/Collagen works for tendons — but only at 15-30g with vitamin C and heavy loading. A 2026 review grades the evidence A for tendon, A against muscle.https://traindecade.com/posts/somatic-awareness-body-feel/Sun, 06 Sep 2026 09:00:00 +0800https://traindecade.com/posts/somatic-awareness-body-feel/Strength is output; awareness is input. Most lifters train the first and ignore the second — then wonder why they keep getting hurt. Here's the mechanism.https://traindecade.com/posts/your-nervous-system-is-fried/Sat, 05 Sep 2026 07:00:00 +0800https://traindecade.com/posts/your-nervous-system-is-fried/What CNS fatigue actually is, the symptoms that separate it from ordinary soreness, how long recovery really takes, and when HRV says back off.https://traindecade.com/posts/stiff-is-not-inevitable-mobility-after-40/Wed, 02 Sep 2026 08:00:00 +0800https://traindecade.com/posts/stiff-is-not-inevitable-mobility-after-40/"I'm just stiff these days" treats stiffness like weather. It isn't. Mobility is strength through a range, and it declines through disuse, not age.https://traindecade.com/posts/zone2-vo2max-longevity-engine/Sun, 30 Aug 2026 07:00:00 +0800https://traindecade.com/posts/zone2-vo2max-longevity-engine/Every decade-scale lifter over-indexes strength and under-builds their aerobic engine. Here's how to add zone 2 and VO2max without losing the barbell.https://traindecade.com/posts/whey-vs-beef-protein/Fri, 28 Aug 2026 07:00:00 +0800https://traindecade.com/posts/whey-vs-beef-protein/Beef protein vs whey — which actually builds muscle after 40? The research shows a near tie, but one detail on the label decides which tub is right.https://traindecade.com/posts/creatine-after-40-do-you-actually-need-it/Thu, 27 Aug 2026 07:00:00 +0800https://traindecade.com/posts/creatine-after-40-do-you-actually-need-it/Creatine is the most studied supplement on earth — and the most misunderstood. What the evidence says for men over 40: benefits, dosing, and two fears.https://traindecade.com/posts/joint-friendly-strength-training/Wed, 26 Aug 2026 09:00:00 +0800https://traindecade.com/posts/joint-friendly-strength-training/"My knees can't lift anymore" gets the story backwards. Load isn't what wrecks a joint — weak muscle is. Here's how to lift through joint pain.https://traindecade.com/posts/will-hyrox-help-you-reach-your-goal/Sun, 23 Aug 2026 00:00:00 +0800https://traindecade.com/posts/will-hyrox-help-you-reach-your-goal/Hyrox isn't a training program — it's a deadline and a measurable milestone. Here's how to use it for your real goal, and the trap to avoid.https://traindecade.com/posts/easy-protein-meal-prep/Sat, 22 Aug 2026 13:00:00 +0800https://traindecade.com/posts/easy-protein-meal-prep/You've learned how much protein you need — now how to eat it without cooking daily. A minimal-effort meal-prep system for hitting 1.6 g/kg.https://traindecade.com/posts/sleep-and-recovery/Sat, 22 Aug 2026 12:00:00 +0800https://traindecade.com/posts/sleep-and-recovery/Muscle isn't built in the gym — it's built while you recover. Why sleep and rest days matter more after 40, and the levers that actually work.https://traindecade.com/posts/strength-or-cardio-first/Sat, 22 Aug 2026 11:00:00 +0800https://traindecade.com/posts/strength-or-cardio-first/Cardio or strength first? The evidence points one way for almost every man over 40: lift first, walk daily, treat cardio as the supporting player.https://traindecade.com/posts/how-much-protein-do-you-really-need/Sat, 22 Aug 2026 10:00:00 +0800https://traindecade.com/posts/how-much-protein-do-you-really-need/1 g per pound, or just the RDA? The real answer sits in the middle — and matters more after 40. Here's the evidence-based dose, in plain numbers.https://traindecade.com/posts/strength-training-after-40-how-to-start/Sat, 22 Aug 2026 08:00:00 +0800https://traindecade.com/posts/strength-training-after-40-how-to-start/Starting to lift at 40+ isn't about motivation — it's about not training like you're 25. The simple, evidence-based plan for total beginners.https://traindecade.com/posts/body-recomposition-men-over-40/Fri, 21 Aug 2026 00:00:00 +0800https://traindecade.com/posts/body-recomposition-men-over-40/Body recomp — losing fat and building muscle at once — gets harder after 40, but it's far from impossible. Here's the evidence-based playbook.https://traindecade.com/posts/how-to-start-training-over-40/Fri, 21 Aug 2026 00:00:00 +0800https://traindecade.com/posts/how-to-start-training-over-40/Your first thirty days of training, mapped week by week. No six-week transformations — just the exact starting point for men over 40 who've never lifted.