Men’s Health Week: A Physiotherapist’s Perspective on the Modern Man’s Wellbeing

Men’s Health Week is more than just a calendar event — it’s a chance to pause, check in, and reflect on the full scope of what it means to be a healthy man in today’s world. As a physiotherapist, I’ve worked with hundreds of men from their teens into their 80s, and I’ve learned this: true men’s health is about far more than hitting the gym and avoiding injury.

It’s about strength and flexibility. Testosterone and relationships. Mental fitness as much as physical. And above all, it’s about staying in the game — whatever your game may be — for as long as possible.

Let’s break it down.

1. Muscle Mass: The Real Fountain of Youth

There’s a reason we’re always banging on about strength. Carrying a solid base of muscle mass into your 40s, 50s, 60s and beyond is one of the biggest protective factors against chronic disease, falls, frailty, and poor metabolic health. It’s not just about looks or sport — it’s functional medicine.

Muscle mass helps:

• Stabilise joints and prevent injuries

• Improve insulin sensitivity

• Support testosterone levels

• Protect bone density

• Keep your independence as you age

Strength training isn’t just for the young blokes. In fact, the older you get, the more you need it. The Australian guidelines recommend strength work at least twice per week, but in reality, 3–4 short sessions is ideal.

If you’re unsure where to start, get one of Up N Adam's physiotherapists or Adam to assess your baseline and build a smart, progressive plan.

2. Mental Health & Meaningful Goals

Physical strength is important, but so is direction. Men often thrive when working toward a goal — whether that’s a race, a hike, a weight loss target, or simply staying strong to chase their grandkids.

Having a training goal (even a modest one) creates purpose. It lifts mood, builds confidence, and can often be the circuit-breaker for stress, anxiety or burnout. I’ve seen it countless times — a man finds a reason to train, and everything else starts improving: sleep, mood, energy, even relationships.

Physio tip: Combine movement with mateship. Group exercise, team sports, or training with a mate ticks both physical and social boxes — a proven combo for men’s mental health.

3. Hormonal Changes: Know What’s Normal

Testosterone gradually declines in men from around age 30, but that doesn’t mean it’s game over. Movement, diet, sleep, and body composition all influence your hormones more than you might think.

Signs of low testosterone can include:

• Low energy or motivation

• Reduced libido

• Mood changes

• Muscle loss or weight gain (especially belly fat)

• Poor sleep or recovery

Before jumping into supplements or meds, get a proper check-up and optimise your foundations: strength training, decent sleep, stress management, and a high-protein, whole-food diet.

4. Pelvic Floor? Yes, That’s for Men Too

Pelvic floor dysfunction isn’t just a women’s issue. Men — especially those post-prostate surgery, with chronic lower back or pelvic pain, or even cyclists — can experience:

• Incontinence (especially post-exercise or post-void dribble)

• Erectile dysfunction

• Pelvic or groin pain

• Core instability

Physios with men’s pelvic health training can assess and guide you through tailored pelvic floor rehab — often alongside core, hip and lower back strengthening.

Don’t suffer in silence. It’s fixable, and you’re not alone.

5. Balance & Flexibility: The Underrated Superpowers

Strength gets all the glory, but balance and mobility are the secret sauce for long-term movement quality. Poor flexibility or proprioception can cause:

• Falls (especially over 60)

• Running inefficiency

• Back and joint pain

• Poor posture or gait changes

From teenage athletes to older blokes trying to stay agile, incorporating a regular dose of mobility work and balance drills (single leg stands, step downs, ankle proprioception) is simple but powerful.

Physio tip: Think of balance like a skill — if you don’t use it, you lose it.

6. Health Is Contagious: Lead for Your Family

One of the biggest motivators I see in men is family. Dads, grandads, uncles — when you take your health seriously, your family notices. Your kids see you move. Your partner sees you energised. Your mates see your standards.

It’s not about perfection, it’s about participation. Showing up. Choosing better. Getting checked. Moving more.

Whether you're 18 or 88, it’s never too early — or too late — to start lifting your standards.

Final Thoughts: Where To From Here?

If this blog has sparked something in you — good. Start small. Book a check-up with our physios, performance trainers, our dietitians or your doctor. Walk more. Do your first push-up or deadlift. Ask about pelvic floor rehab. Talk to your mate who needs a nudge.

As a physio, I’m here to help men build strength, regain confidence, and move without fear — for life.

This Men’s Health Week, let’s change the story. Not just about sickness or injury — but about energy, legacy, and performance at every age.

Need a kickstart? Book in with us at Up N Adam Performance Training and Physiotherapy for a full-body check-up, strength screen, or tailored movement plan.

Stay strong, stay in the game.

This is APA Sports Physiotherapist, Darren Glendenning & Newcastle Knights Physiotherapist, Hayd'n Baragry , signing off for now!

You can book an appointment with Darren, Katie or Hayd'n at www.upnadamptphysio.com

Bookings also available on our website for:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fueling

• VO2 Max testing - to discover more effective ways to train efficiently

• Strength & Conditioning Programs - contact us via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tension & keep you training well.