Middle-Aged, Not Broken: A Better Way for Kiwi Men to Stay Strong

It’s Sunday morning. The house is quiet. I’ve just flipped open the laptop, coffee in hand, and I’m sitting here thinking about what to write.

Last night, the Kiwis absolutely dominated the French. Grit, discipline, smart footy — the kind of performance that makes you feel proud, even if you’re just watching from the couch. And as I sat there with a bit of a grin on my face, I couldn’t help but think about how we show up in our own lives — especially us guys over 40.

Because let’s be honest — a lot of us are running on fumes and an empty tank

We’ve got businesses to run, families to support, houses to maintain, bodies that aren’t quite bouncing back like they used to. I see it all the time — mates who used to be fit, strong, active, now quietly limping through the week, shoulder playing up, back niggly, energy levels shot.

Some of them tell me they’ve just “accepted it.” That this is what getting older means.

I reckon that’s BS.

I’ve worked with plenty of men in their 40s, 50s, even 60s, and I can tell you this: you’re not past it. You’re not broken. You’ve just been sold the wrong blueprint.

And usually, it’s one of these three outdated mindsets that’s tripping you up:

 

1. “I’ll just train like I used to”

You know the drill. You finally decide to get back into it, dust off the gym gear, load the bar up like it’s 1999…

…and by Wednesday you’re walking like you’ve done the Coast to Coast with a pack full of bricks.

Back in your 20s, you could go hard, recover fast, and do it all again. These days? Not so much.

You’ve got more stress, less sleep, and let’s be honest — a few more beers and late nights under the belt. That doesn’t mean you can’t train hard. It just means you’ve got to train smart.

Start with movements that build you up, not break you down. Respect your current capacity. And leave the “squat ‘til you spew” sessions to the CrossFit crowd.

2. All or Nothing Thinking

This one’s a killer. And I’ll admit — I’ve fallen into this trap myself.

You plan to do a solid 45-minute session, but life gets in the way. Kids need a lift. Work drags on. You’re knackered. So instead of squeezing in 15 minutes… you do nothing.

“I’ll start fresh tomorrow.” But then tomorrow turns into next week. Then next month.

Here’s what I’ve learned: doing something is always better than doing nothing.

A few sets of bodyweight squats. A walk around the block. Ten minutes of mobility. It all stacks up. And momentum builds faster than you think — as long as you keep showing up, even in small ways.

3. “More is better”

This one usually pops up once you start feeling good again.

You’ve built some consistency. Joints feel better. You’re waking up with more energy. So the logical next step?

“Let’s double the workload!”

But instead of doubling the results, you start to feel flat. Your old injuries flare up. You wonder why you’re suddenly going backwards.

Here’s the truth: progress lives in the sweet spot.

Just enough intensity to create change. Not so much that you burn out. There’s no prize for the most smashed-up body — especially not in your 40s and beyond.

Smart training means knowing when to push, and when to pull back. Some days you’ll feel bulletproof. Other days you’ll feel like a rusty gate. That’s normal. Adjust accordingly.

So what’s the answer?

It’s not about going back to your prime. It’s about building a new one.

You’ve got wisdom now. Patience. Life experience. Use that to your advantage.

The guys I see making the best progress in their 40s and 50s? They ditch the ego. They show up consistently. They chase progress, not perfection.

They focus on things like:

  • One more rep than last week

  • Better technique, smoother movement

  • Less pain, more control

  • Improved energy, not just a better pump

  • Choosing better food without turning into a monk

And most importantly — they stop comparing themselves to who they were at 25.

Because that guy? He had some advantages, sure. But this version of you has the tools to train smarter, recover better, and stay in the game for the long haul.

If you’re reading this and thinking, “Yeah, I’ve let things slip,” — you’re not alone. But don’t sit in it. Don’t wait for the perfect Monday.

Start today. Start small. Start now.

And remember — you’re not broken.

Just ready for a better way.

– Paul