What Causes Low Energy in Men Over 40? And How to Fix It

Low energy in men over 40 is one of the most common and overlooked health challenges, affecting both daily performance and long-term well-being.

Research indicates that, beginning around age 30, men experience a gradual decline in testosterone of approximately 1–2% per year, which can lead to reduced muscle mass, increased body fat, and increased fatigue (Travison et al., 2007).

At the same time, lifestyle factors such as poor sleep, chronic stress, and inadequate nutrition compound the problem, leaving many men feeling drained long before the day is over.

Beyond hormones and lifestyle, biological aging also alters mitochondrial efficiency, which is the very process that produces cellular energy, making it harder for the body to convert food into usable fuel (Sun et al., 2016).

This means men may feel tired even if they are eating and exercising as they did in their 20s or 30s.

Recognizing these interconnected causes is the first step toward reversing the trend.

By addressing sleep, stress, physical activity, and diet, men can restore their vitality and improve the quality of their life.

With the right strategies, low energy in men over 40 does not have to be an inevitable part of aging.

When Does Energy Begin to Decrease for Men?

Energy decline in men often begins subtly in the early 30s, though most notice it more clearly after age 40.

This shift is linked to gradual hormonal changes, especially testosterone, which typically decreases by 1–2% per year starting around age 30 (Travison et al., 2007).

Alongside hormones, the body’s mitochondria, which are the “power plants” of cells, also become less efficient with age, reducing the body’s ability to produce energy from food (Sun et al., 2016).

Sleep quality, stress levels, and body composition changes further amplify fatigue, meaning energy often dips faster when lifestyle habits don’t adapt to the body’s new needs.

For many, this explains why workouts feel harder, recovery takes longer, and mental focus seems to fade more quickly after 40.

Recognizing when and why this happens helps men take proactive steps to protect their energy before fatigue becomes a daily struggle.

Primary Reasons for Low Energy in Men Over 40

Low energy in men over 40 rarely comes from a single cause. Instead, it’s the result of overlapping biological, hormonal, and lifestyle factors that build up over time.

Testosterone levels naturally decline, stress hormones often rise, and sleep quality tends to worsen with age.

At the same time, busy schedules, poor nutrition, and reduced physical activity create a cycle of fatigue that makes it harder to stay energized.

Understanding these primary reasons helps men pinpoint where changes are needed most to restore vitality and performance.

Hormonal Changes

Testosterone is a key driver of energy, strength, and mood.

Levels begin to decline after age 30 at a rate of about 1–2% per year, and by age 50, many men experience noticeable changes.

Lower testosterone levels make it more difficult to build muscle, increase fat storage, and slow recovery. Motivation often decreases, and energy levels feel depleted before the day begins.

Cortisol, the primary stress hormone, also tends to rise with age.

Elevated cortisol levels disrupt sleep, promote fat storage, particularly around the abdomen, and contribute to further fatigue.

Lifestyle Factors

Midlife is often marked by longer work hours, greater responsibilities at home, and reduced time for self-care.

Physical activity decreases, meals become less balanced, and sleep is frequently cut short.

The Centers for Disease Control and Prevention (CDC) reported that as of 2020, 74% of American men are overweight or obese.

Excess body weight contributes to fatigue by increasing joint pain, disrupting sleep patterns, and reducing overall stamina.

Sleep and Recovery

Sleep is one of the most important regulators of energy.

Insufficient sleep lowers testosterone levels even further and increases cravings for sugar and processed foods.

This creates a cycle of poor sleep, low energy, and worsening health outcomes.

Stress and Mental Fatigue

Energy loss is not only physical but also mental. Stress from work, finances, and family obligations creates constant cognitive strain.

Research indicates that multitasking can reduce productivity by up to 40%, contributing to feelings of fatigue (Hasan, 2024).

Chronic stress and mental overload deplete focus and make energy decline more noticeable in men over 40.

How Men Over 40 Can Increase Energy

While low energy in men over 40 is common, it is not inevitable.

By addressing the underlying causes, such as hormonal changes, poor sleep, stress, and unhealthy lifestyle habits, men can significantly enhance their daily vitality and long-term health. 

Research indicates that consistent exercise, balanced nutrition, and effective stress management all play a significant role in increasing energy and supporting testosterone levels.

Small, sustainable adjustments to sleep, diet, and physical activity often lead to noticeable improvements in focus, stamina, and overall well-being.

Prioritise Sleep

Sleep is essential for restoring energy and maintaining hormone balance.

Men over 40 should aim for 7–9 hours of quality sleep per night, as recommended by the National Sleep Foundation.

Maintaining a consistent sleep schedule, keeping a dark and cool bedroom, and limiting screen exposure before bed all contribute to improved sleep quality.

Reducing caffeine intake after midday also helps prevent disruptions in deep sleep, which is critical for energy recovery and testosterone production.

Move Every Day

Regular physical activity not only burns calories but also boosts energy levels, supports cardiovascular health, and helps maintain lean muscle mass.

Resistance training in particular is linked with higher testosterone levels and improved metabolic function in men over 40.

Vince McMahon’s workout routine demonstrates that aging men can maintain strong energy levels and continue building muscle well into their 70s.

The World Health Organization recommends at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week, combined with two or more sessions of strength training.

Eat for Fuel

Nutrition has a direct impact on energy levels, mood, and hormone health.

Men over 40 benefit from diets that emphasize protein for muscle preservation, fiber-rich fruits and vegetables for digestion, and healthy fats for hormone regulation.

Hydration also plays a key role, as water should replace soda or energy drinks to prevent blood sugar crashes.

Prioritizing whole foods over processed, high-sugar meals can stabilize energy throughout the day and reduce mid-afternoon fatigue.

Learn How to Manage Stress Better

Chronic stress elevates cortisol, which disrupts sleep, reduces testosterone levels, and depletes energy reserves.

Men over 40 should treat stress management as an essential skill by incorporating daily practices such as mindfulness meditation, controlled breathing, or short breaks for light physical activity.

Even 10–15 minutes of walking outdoors can lower cortisol and improve mental clarity, supporting sustained energy throughout the day.

Build Social Connection

Social relationships are strongly linked to physical and mental well-being.

Research from the Harvard Study of Adult Development suggests that supportive relationships are linked to enhanced energy, resilience, and overall well-being throughout the lifespan.

Men over 40 can benefit from maintaining active friendships, joining community or sports groups, and strengthening family bonds.

Social engagement provides emotional support, reduces stress, and helps counteract fatigue associated with isolation.

Use Smart Supplements

Supplements can support, but not replace, healthy lifestyle habits.

A few of the best supplements for men over 40 include vitamin D (for hormone support and energy), omega-3 fatty acids (for heart and brain health), magnesium (for improved sleep and muscle recovery), and creatine monohydrate (for enhanced strength and cellular energy).

Some men use specifically made testosterone boosters, such as TestoGreens MAX, alongside exercise and nutrition to boost daily energy and focus.

These supplements work best when paired with consistent exercise, balanced nutrition, and good sleep practices, creating a sustainable foundation for higher energy.

Final Thoughts: Preventing Energy Decline for Men Over 40

Energy decline in men over 40 is the outcome of hormonal shifts, lifestyle patterns, and accumulated stress.

While these changes are real, fatigue does not have to be accepted as a permanent part of midlife.

With the right approach, men can sustain high levels of energy, vitality, and performance well into their later years.

The most effective strategy is building consistent habits that support long-term health, such as:

• Sleeping 7–9 hours per night
• Strength training 2–3 times per week
• Walking or moving daily
• Eating protein and greens at every meal
• Drinking water instead of sugary beverages
• Managing stress with daily practices like breathing or meditation
• Staying socially connected with friends and family
• Scheduling annual medical check-ups

Preventing low energy requires a proactive mindset that views midlife not as a decline but as an opportunity for growth.

By combining lifestyle improvements with consistent self-care, men can feel stronger in their forties and fifties than they did in their thirties, proving that age does not have to mean reduced energy.