Strength training twice a week: one step, benefits for everything

If a man over 40 could pick only one piece of advice out of all of them, it would be strength training. It works on metabolism, the heart, muscles, bones, mood and desire all at once. And you don't need a gym for it.

Why it works

• Metabolism. Muscle is the main "consumer" of sugar. The more of it you have, the less the belly grows and the easier it is for your metabolism.
• Heart and blood vessels. Physical fitness is one of the strongest factors for a long life, and strength training combined with walking or other cardio is stronger than either one alone.
• Muscles and bones. With age, muscle and bone are quietly lost, and weakness leads to falls and fractures. Load is the main signal for them to stay strong.
• Mood and desire. Strength training improves both.
• Brain. Movement improves attention and clarity.

To be honest: strength training doesn't raise resting testosterone. Train for strength and metabolism, not for a hormone "spike".

How to do it

• Two sessions of 30–40 minutes on different days.
• The basics are squats, pulls and presses. For example: squats to a chair, pulling a resistance band towards your waist, push-ups against a wall or table, step-ups, an overhead dumbbell press.
• No pain. The load should be noticeable but not painful.
• Add gradually. When it gets easy — a little more weight or more reps.

With a trainer, results and safety are better. VIA-L has a voice-guided "Workout of the day" — you can start with that.

Who should be more careful

• High blood pressure: don't hold your breath during the effort — breathe out as you lift. After floor exercises, don't get up abruptly.
• Diabetes medication: with a new load, blood sugar can drop more than usual. Keep a quick snack at hand, and stop if you feel weak or shaky.
• Joint or back pain: if an exercise causes pain, swap it for an easier one or reduce the weight.

If you're not sure whether the load is right for you — discuss it with a doctor. If you get chest pain, shortness of breath or feel faint during exercise — stop and see a doctor straight away.

What can get in the way

• "No time". Two 30-minute sessions are one hour a week.
• "I haven't trained in ages". Start with your own body weight and a chair. Regularity matters, not records.

What to expect

Mood and energy often change before muscles and waistline do. Log your workouts and how you feel in VIA-L — in a few weeks you'll see what is changing for you.

This is general information, not a prescription.