Recovery Tips for Men Over 40: Sleep and Stretch to Train Harder

MEN, recovery isn’t optional after 40, it’s make or break for your men over 40 workout.

Inflammation rises, muscles repair slower, and joints stiffen.

Sleep’s the kingpin; an extra hour nightly transformed my clients’ results. I went from 120kg to a lean 80kg in my 40s, and my 8 hour sleep routine (plus naps 4x/week) was the game changer. Here’s how to recover smart for fitness for men over 40.

Why Recovery Matters

Testosterone and growth hormone drop post 40, slowing repair. A 2020 study in Sleep shows poor sleep spikes cortisol, killing gains. Stretching boosts range of motion by 10%, per a 2019 study, and active recovery cuts soreness.

Sleep Hygiene

Set a bedtime (e.g., 10 PM) and wake up (6 AM). No screens an hour before, blue light disrupts melatonin, per a 2018 study. My clients saw 20% better results with this ritual.

Stretching and Active Recovery

Daily yoga flows (10 mins) and 10,000 steps on off days keep you mobile. A 2021 study shows post-workout stretches reduce soreness.

Pitfalls

• Overtraining: Space sessions 48 hours apart.
• Poor sleep: Avoid late caffeine.
• Skipping mobility: Leads to stiffness.

Expanding the Plan

• Hydration: 3 litres daily aids repair.
• Deload weeks: Every 6 weeks, cut volume.
• Track recovery: Log energy levels.

My 8 hour sleep and nap routine powers my training. It’ll power yours too.

Actionable Tasks

• End days with a 10-minute yoga flow (YouTube it).
• Walk 10,000 steps on off days.
• Journal energy pre/post-sleep.

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