Commandment 7
 
TRAIN

Learn The Basics

Why Strength & Resistance Training is Our Core Focus

There are a thousand ways to “exercise,” but at 10 Strong, our foundation is built on strength and resistance work—using weights, machines, bands, or your own bodyweight.

For men over 40, strength training isn’t just about bigger muscles—it’s about:

• Protecting your metabolism from age-related slowdown

• Strengthening bones and joints

• Boosting testosterone naturally

• Improving posture, balance, and injury resistance

Cardio can burn calories while you’re doing it. Muscle? It burns calories 24/7—even while you sleep.

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Fun Facts About Lifting

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• Men start losing 1–2% of muscle mass every year after 40 without training

• Strength training can reverse decades of muscle loss in just 12 weeks

• It improves insulin sensitivity, making fat loss easier

• It’s one of the most effective natural testosterone boosters you’ll ever find

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Train Hard… But Train Smart

Strength training is powerful—but how you train after 40 matters as much as how often.

• Recovery First: Muscle grows when you rest, not just when you lift

• Listen to Your Body: If it hurts in the wrong way, swap it out

• Joint-Friendly Movements: There’s always another way to hit the same muscle

• Progress Over Ego: Slow, steady progression beats reckless heavy lifting every time

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Swapping Out Exercises That Don’t Serve You

Some lifts look great on paper but feel terrible in your body. Shoulder pain from barbell bench? Swap to dumbbells or a machine press. Knees ache from squats? Try a trap bar, goblet squat, or sled push. The goal is results, not risking months of recovery over one stubborn exercise.

There’s always another way to get the same impact. The smartest lifters adapt—not quit.

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Hypertrophy & Progressive Overload

Hypertrophy is the process of building muscle by gradually challenging your body. The key is progressive overload—adding small amounts of stress over time so your body adapts and grows.

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• Add weight slowly (2.5–5 lbs at a time)

• Add reps within your target range before increasing weight

• Improve form and control—slower reps, better contractions

• Increase training volume gradually, not all at once

Small, consistent increases win over time. Go too big, too fast, and you’re more likely to stall—or get hurt.

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The 10 Strong Training Systems

We use three core training systems in the 10 Strong Method—each one designed for your lifestyle, recovery ability, and goals.

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• GOOD: The Minimax – Minimal time, maximum results. A 3x/week plan that hits all major muscle groups efficiently.

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• BETTER: The Bro Split – Classic 4-day or 5-day split for building muscle with focused body part training.

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• BEAST: The Total Body Transformation – High-frequency, high-intensity system for maximum muscle and fat loss results in the shortest possible time.

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The 10 Strong Way: Progress Over Perfection

We don’t train just to “get a workout in”—we train to build a body that works, lasts, and looks strong for decades.