We can effectively challenge the aging paradigm that ‘everything gets worse as we age’. For men, the feeling that masculinity is connected to various aspects of appearance and function, means it’s important to address through intervention and maintenance.
Some facts on the matter:
The male biomarkers we look into for improvement greatly relate to testosterone levels. The average decline with age starting in the 30’s is about 1% per year, with a sharper dip around 70 years. To be sure, biological age (BA) is a better predictor of aging than chronological age (CA). In this we see that higher total serum testosterone is associated with reduced BA. *1
Also associated with testosterone levels is waist circumference. If an individual has a waist circumference of greater than 102cm/40in, they are strongly correlated with lower testosterone and obesity. To a lesser extent, the prevalence of lower testosterone also correlates with a waist circumference of 93cm/37in.*2
Aging brings cognitive changes as well. One pronounced fact is that the hippocampus has a volume loss (and atrophy) of about 1%/yr due to normal aging. This part of the brain helps process learning and storage of memory. The plasticity of the hippocampus plays a major role in age related decline. Notably also important is dynapenia which is specifically loss of strength with age can be associated with mild cognitive impairment in those 45 years and older*3
Aging brings changes in muscle mass and function. A slow change in muscle size and density begins in the thirties. This begins the process called sarcopenia (loss of muscle mass and strength related to typical aging) which includes both muscle mass and quality. Eventually this aging-based atrophy effects function and capability. The most significant loss occurs after 75years of age.
Enter Interventions
Growth promoting hormones such as testosterone, estrogen and IGF-1 become less effective with age as muscle tissue changes it’s sensitivity properties. The overall effect is anabolic resistance, where the body requires a stronger stimulus; such as pure protein and intense exercise to achieve the same building responses as in youth.
Aging facts; reduced mitochondrial function, reduced numbers of motor neurons, higher atrophy and reduced functional motor units in the muscles.
When all this is happening (gradually in the absence of serious illness or disability), then we see increasing insulin resistance, body fat gain, decreasing Type2 muscles fibers (10-40%), and also decreasing functional strength for daily activities.
What natural interventions are possible? 2 big ones- Nutritional and Exercise
Research shows meaningful improvements across various physiological parameters when using multiple strategies, from resistance training to nutritional optimization. Physical exercise has demonstrated remarkable effects on both muscular and skeletal health, while proper nutrition supports muscle synthesis and overall function.
We will focus on Exercise for this article.
Much of the research points to any exercise is good, not all exercise provides the same effect, and the dose-response is difficult to connect through study.
Resistance training (RT) is an overwhelming winner for aging intervention in men. What is not fully agreed upon is; what is the tempo, frequency and method of RT that is best.
What we know:
-Tendon pliability reduces as we age, therefore soft tissue in joints as well. This decreases shock absorption capacity. In the third and fifth decade of life these reductions double.
High load RT mitigates pliability loss
-Decreases in mitochondrial numbers is associated with decreasing VO2 max as we age.
High load RT increases mitochondrial density, increases muscle GLUT-4 and insulin effectiveness
-Sarcopenia and Dynapenia are age dependent. Muscle growth is decreased with age. Anabolic resistance increases as we age.
High load RT slows sarcopenia/dynapenia, signals growth factors in muscle, improves bone structure and counters anabolic resistance
-Aging decreases motor neuron activation, decreases max firing rate by 30-40% in older adults, also reduced power force/unit area
High load RT increases neural drive from the CNS to activate muscle fibers and more motor units per force requirement
-With aging comes increases of intramuscular adipose tissue which in turn decreases fatty acid oxidation, insulin sensitivity and lipogenic signaling
High load RT decreases intramuscular adipose tissue, increases fatty acid oxidation, and reduced lipogenic signaling
More specifically, we want to highlight what appears to be the most effective for those high performance agers (military veterans, former spec ops, former athletes, high stress servicemen, manual labourers etc). Effective also for those who have been training regularly at the gym and want to enhance the value and increase vitality. We call this type of exercise Volume training.
Volume training is a step sideways from standard high load RT. Through prescribed timed segments, it combines anaerobic training, high load lifting, isometrics and velocity training into one scripted routine. The scripts are adjusted as the individual adapts over time.
Not for the faint of heart!
Highly anabolic and achieves all of the previous aging intervention markers and more. One of the only enhancers of testosterone in training methodology. Also, in this training, we can consider old injuries, chronic soft tissue challenges and bone alignment problems.
High performance aging requires increased capacity achieved through RT and Volume training for men.
References;
*1 Huang, Deng. The Lancet Vol 82, April 2025
*2 Tirabouchi, Miramchi. Urology. Vol. 198, April 2025
*3 Ko, Jeon. Public Health Vol 247, Oct 2025