And 5 Things To Try To Regain Energy

Many men find themselves dragging by 11am. By the time they get home from work, forget about it! But you are not alone. In this article we are looking at common causes of fatigue in men over 40 and what you can do about them. 

1. Declining Testosterone Levels

By age 40, your testosterone has already started its gradual descent. After 30, testosterone levels drop about 1% per year, but by the time you hit your 40s and 50s, the effects become very noticeable, especially if you are sedetary all day and not performing any sort of strength training.

Symptoms of low testosterone include:

• Constant fatigue
• Low motivation
• Decreased muscle mass
• Poor sleep quality
• Increased belly fat
• Reduced libido

Your body relies on testosterone for energy production, muscle repair, sleep regulation, and mood. When it drops, everything else feels off.

Source: Mayo Clinic, Harvard Health Publishing

2. Lack of Strength Training

Not all movement is created equal. Cardio is great, but too much without resistance training can leave you feeling weaker and more depleted. Strength training boosts testosterone, supports your metabolism, and helps you sleep better—all critical things for sustained energy.

Yet most men over 40 skip the weights because they either don’t know where to start or think it’s too late.

Big mistake.

 

Lifting weights 3 to 5 times a week can:

• Rebuild lean muscle
• Reduce insulin resistance
• Improve joint stability
• Fire up fat-burning hormones
• Sharpen mental clarity

It’s not just about biceps—it’s about reclaiming your edge.

Source: Journal of Strength and Conditioning Research

3. Poor Nutrition and Inconsistent Eating Habits

If you eat like you’re still in your 20s, your body will protest. Fast food, late-night snacks, and skipping meals take a massive toll after 40. But the other extreme is just as bad: eating too little, significantly cutting carbs and protein to lose weight, can tank your metabolism.

What you need is balanced, nutrient-rich fuel:

• Protein: For muscle repair and hormone production
• Complex carbs: To sustain energy levels
• Healthy fats: To support brain and hormone health

Starting your day with a high-protein, low-sugar breakfast sets the tone for your entire day. Don’t underestimate the power of consistent, clean eating.

Source: NIH Dietary Guidelines, Cleveland Clinic

4. Poor Sleep Hygiene and High Stress

Sleep isn’t a luxury—it’s your body’s recovery system. Yet most men treat it like an afterthought.

Whether it’s late-night scrolling, work stress, or alcohol use before bed, your sleep quality is probably suffering. And when sleep goes, energy follows.

Poor sleep is also closely linked to low testosterone and high cortisol. This combo leads to:

• Brain fog
• Midsection weight gain
• Irritability
• Cravings
• Inflammation

Fixing sleep is non-negotiable if you want to stop feeling tired.

Signs Your Body Is Telling You It’s Time To Get In Shape

5. Lack of Purpose and Mental Burnout

Another common causes of fatigue in men over 40, our energy isn’t just physical. If you’re running on autopilot, going through the motions with no passion or purpose, your brain and body downshift. That internal fire you had in your younger years? You need to reignite it.

Stressful jobs, strained relationships, or not taking time for yourself can drain you mentally, which manifests as physical fatigue. Reconnecting with a goal, challenge, or vision is essential.

5 Fitness-Driven Fixes for Energy Over 40

1. Start a Smart Strength Training Program

You don’t need to become a powerlifter, but 3–5 days of focused resistance training per week will transform your energy.

Focus on compound movements:

• Squats
• Deadlifts
• Rows
• Presses

Use a mix of dumbbells, machines, and body weight. Work in 8–12 rep ranges, focusing on form, not ego. The goal is to stimulate—not annihilate—your muscles.

Recovery is key. Listen to your body, rest between sets, and don’t train to fail every session.

2. Eat to Fuel, Not Just to Survive

Here’s a sample eating plan tohelp avoid common causes of fatigue in men over 40 :

Breakfast:

• 3 whole eggs + 1 cup oats + 1 tbsp almond butter

Snack:

• Greek yogurt + blueberries

Lunch:

• Grilled chicken breast, quinoa, roasted veggies

Snack:

• Protein shake + handful of walnuts

Dinner:

• Salmon, sweet potato, asparagus

Hydration: Aim for 100 oz of water per day. Add electrolytes if you sweat heavily.

This type of eating helps balance blood sugar, supports muscle maintenance, and fuels hormone production.

The Importance of a Pre-Workout Meal: Fueling Your Weightlifting Success

3. Master Sleep Like It’s a Workout

Optimize your sleep just like you would a gym routine.

Tips:

• Go to bed and wake up at the same time every day
• Black out your room completely
• Avoid blue light 60 minutes before bed
• Don’t eat or drink alcohol within 2 hours of bedtime
• Use magnesium glycinate or herbal teas to wind down

 

Track your sleep using a wearable device if needed, but don’t obsess over the data. Instead, focus on how you feel each morning.

4. Walk Every Day and Practice Deep Breathing

Daily walking is one of the most underrated tools for men over 40. It improves digestion and joint mobility and lowers cortisol. Aim for at least 7,000–10,000 steps daily.

Combine this with 5 minutes of deep nasal breathing each day:

• Breathe in through your nose for 4 seconds
• Hold for 4 seconds
• Breathe out through your mouth for 6–8 seconds

This calms the nervous system, supports better sleep, and resets your stress response.

5. Set a Morning Routine with Purpose

Men with routines have more energy, period. Your brain loves structure.

Sample Morning Routine:

• Wake up at the same time daily
• Drink 20 oz of water
• 5-minute stretch or light workout
• A cold shower or face splash
• Write down 3 priorities for the day

The purpose is energizing. This isn’t fluff—it’s fuel.

Bonus: When to Talk to Your Doctor

If you’re doing everything above and still feel wiped out, it’s time to investigate deeper.

Ask your doctor to test:

• Total and free testosterone
• Thyroid hormones (TSH, T3, T4)
• Vitamin D and B12
• Blood sugar levels

If necessary, consider hormone replacement therapy or other targeted solutions. Don’t suffer in silence—real men take charge of their health.

Final Thoughts: You’re Not Too Old—You’re Just Undersupported

Most guys over 40 aren’t tired because they’re old. They’re tired because they’ve let key parts of their lifestyle slide.

By controlling your fitness, nutrition, sleep, and mindset, you can radically boost your energy, motivation, and performance without living at the gym or starving yourself.

You don’t need to be perfect. You need to be consistent.

Got2ManUp? Let’s go.

Sources:

Mayo Clinic. https://www.mayoclinic.org

Harvard Health Publishing. https://www.health.harvard.edu

National Institutes of Health. https://www.nutrition.gov

Cleveland Clinic. https://my.clevelandclinic.org

Journal of Strength and Conditioning Research. https://journals.lww.com/nsca-jscr