How to Maximize Men’s Strength and Recovery

TRAINING, RECOVERY | January 2026

Performance from the Inside Out with F45 Training & Joi+Blokes

In fitness, real performance, sustainable strength, energy, recovery, and resilience aren’t built just in the studio or with a set of weights. It starts deep inside the body: with hormonal balance, metabolism, and a recovery practice. When functional strength training like F45 Training is paired with hormone testing and personalized supplementation through Joi + Blokes, you can unlock a new level of training aimed at the holistic path to performance. We’re focused on every level — physical, metabolic, and hormonal.

This week, we’re specifically diving into men’s health and how to optimize the effort that you’re already putting in. We’re launching into the new year, ensuring the effort you put in at the studio is maximized to its fullest potential. Let’s dive in.

The Foundation: Functional Strength with F45 Training

F45 Training’s approach is built around functional, high-intensity strength training designed to move your body the way you use it in real life. The workouts at F45 Training combine functional strength, resistance, hybrid, and HIIT formats that aim to:

Increase lean muscle mass and strength
Improve bone density and joint health
Boost metabolic function and fat loss
Support cardiovascular endurance
Enhance sleep quality and mood
Give structured consistency with certified trainers and community accountability¹

Strength training, especially consistent, progressive resistance work, triggers tiny muscle fiber repairs that lead to bigger, stronger muscles over time. This isn’t just about aesthetics; stronger muscles improve daily function, preserve independence as you age, and help prevent injury¹.

But muscle isn’t built in a vacuum. Without internal support from nutrition, recovery, sleep, and hormones, training gains can plateau.

Hormones: The Internal Engine of Performance

Why Testosterone Matters

Testosterone isn’t just about muscle and libido. It’s a central regulator of men’s health, influencing:

Muscle protein synthesis and growth
Fat distribution
Energy, mental clarity & mood
Improved sleep²

Testosterone levels naturally decline with age, and lifestyle factors such as stress, poor sleep, and excess body fat can accelerate this decline³, often before symptoms become apparent.

“Testosterone matters because it helps the body feel capable—physically, mentally, and emotionally. It’s a key regulator of vitality, resilience, and overall health. It matters because vitality needs a spark, the subtle fire that turns intention into action, strength into movement, and presence into purpose.” — Joshua Stoppard, NP, Clinical Team, Joi + Blokes

Low testosterone doesn’t just slow muscle gains; it can also contribute to fat accumulation, fatigue, mood changes, and impaired recovery⁴. Recognizing hormonal imbalance early is key to mitigating these issues and optimizing performance.

Joi + Blokes: Personalized Hormone Testing and Optimization

While many services offer generic hormone supplements, Joi + Blokes takes a data-driven, personalized approach:

Advanced hormone panels to assess testosterone and related biomarkers
Clinician-guided interpretation of labs
Tailored supplementation and therapies that match your goals, not just your lab numbers⁵

Instead of guessing at hormone levels, men receive objective lab data that informs whether hormonal imbalances are present. This can help indicate how internal factors may be affecting training outcomes, energy, sleep, and body composition. This precision allows for exactly the right support — no more, no less.

Performance From the Inside Out

Training + Hormones = Superior Results

Pairing F45 Training with hormonal optimization creates a synergy:

1. Enhanced Muscle Adaptation

Testosterone and other key hormones boost protein synthesis and muscle repair (6). When hormone balance is optimized, the same training stimulus results in more effective muscle growth and recovery.

2. Better Recovery

Hormonal balance affects sleep, inflammation, and recovery signaling. Adequate testosterone supports deeper sleep and better recovery between workouts, which is essential for consistent strength gains.(7)

3. Optimized Body Composition

F45 Training drives muscle growth and fat loss through structured training, while hormonal balance ensures metabolic systems respond optimally to those training and nutritional cues.

4. Reduced Risk of Overtraining

Without hormonal strain (e.g., chronically high cortisol or low testosterone), men can push harder in training without risking burnout or stalled progress.(8)

“When iron meets intention, hormones listen. What you lift outside, your body answers within, aligned hormonal signaling supports faster recovery, higher-quality sleep, and stronger adaptations from intentional and purposeful training” -Joshua Stoppard, NP, Joi + Blokes

The Inside-Out Performance Blueprint

Measure & Interpret

Labs reveal hormone levels and metabolic status, not just guesses. An initial panel from Joi + Blokes provides the baseline for targeted optimization.

Build With F45 Training Workouts

Functional strength training stimulates muscle growth and metabolic improvement. It’s consistent, guided programming ensures measurable progress.

Support Internally With Personalized Supplementation

Where testing indicates imbalance or insufficiency, Joi + Blokes supplementation fills the gap, whether that’s testosterone optimization, nutritional cofactors, or recovery support.

Optimize Lifestyle

Nutrition, sleep, stress management, and recovery practices amplify hormonal balance and training results.

Peak Performance Needs an Inside-Out Strategy

Men seeking real strength gains, better recovery, and sustainable performance must look beyond the gym. Functional strength training, such as F45 Training, provides the stimulus for change, but true transformation requires a healthy internal system that supports growth, recovery, and metabolic resilience.

By pairing F45 Training’s structured strength training with Joi+Blokes’ hormone testing and personalized optimization, men build performance from the inside out, ensuring no aspect of their physiology is left to chance.

Learn more about Joi+Blokes and elevate your training and wellness to a whole new level.

Get started.