Many of us guys live in the “used to coulds" or “back in the day.”
When we think of who we are, we’re the guy who “back in the day” “used to” [insert whatever physical pinnacle you reached].
And for some, if not many, it becomes hard to get or stay motivated when it seems we’ve fallen so far from what we used to be - who we muscle once were.
It can be a painful reminder.
Know what I mean?For example, a little over 25 years ago - a literal lifetime ago - I qualified for the USA Weightlifting National Championships. I was a full 25 pounds heavier.
And from a barbell perspective, MUCH STRONGER.
(I can still Press my bodyweight with a barbell, and Deadlift 2X+ my bodyweight, so I’m still relatively strong.)
But now?I have two kids whom we home school and are involved in sports, and I run my own businesses.
Back then, I’d been married for 6 months and worked at Rutgers University as a strength & conditioning coach.
Life couldn’t have been more different.
Which is why I appreciate this email I got from Jim the other day
(Watch the video)
Here was my response to Jim:
(Watch the video)
After I sent my reply, I thought about it even more.
I think the key here is not to live in the past - be grateful for it - mourn it if you must - and then move on.
Find areas of “weakness” and focus on those.
For example, one of my friends is approaching 67.
He was an elite level college gymnast, and then an elite level powerlifter.
Both produced severe injuries.
For example: He severely hurt his lower back powerlifting, and rehabbed it using KBs.
Now, his focus is on the Barbell Press, which his body “likes.”
So his training sessions are geared around pure strength work with his Press, and conditioning work using his KBs and some rucking.
It works for him.
And at 67, he’s able to measure improvement every training cycle.
Areas men over 40, 50, 60 and beyond need to focus on:
1- Joint health
If your joints hurt, you won’t move them through their full ranges of motion.
And as a result, you’ll lose muscle mass and strength.
Which brings me to #2 -
2- Building / retaining muscle mass - particularly fast-twitch fibers
We lose 10% of lean muscle mass - primarily our fast-twitch muscle fiber - the ones responsible for running faster, jumping higher, lifting heavier - and keeping us from falling as we age.
We need to keep these and treat them like GOLD!
Grip strength, leg strength, and thigh muscle mass are top predictors of longevity.
3- VO2max
Of course, if your arteries are clogged and you lose your breath bending over tying your shoe or climbing the stairs, you’re not going to live very long.
Which is why aerobic / cardiovascular fitness is also a key predictor for lifespan and healthspan - being disease free as you age.
4- Getting Rid of Body Fat
It’s shocking how this impacts the first 3.
Excess fat:Stresses your joints (especially knees and lower back)
Suppresses your Testosterone
Suppresses your Growth Hormone
Increases Estrogen
Increases Cortisol
Decreases sleep quality
Increases risk of heart disease, stroke, type 2 diabetes, and early death
There’s just no reason to carry it.
So, pick one or more of those areas - the one you’re weakest on - and challenge yourself to take new ground or take back old ground.
It’s easier than you think.
Here are some ideas for you:
1- Get rid of your aching knees
2- Get rid of the chronic soreness in your lower back
3- Get rid of your shoulder stiffness so you can raise your arms over your head again
4- Single Press ¼ or ⅓ your bodyweight for 10 sets of 5 each arm
5- Double Press ½ or ⅔ or even ¾ your bodyweight for 10 sets of 5
6- Chins - 10 reps (or more) with your bodyweight
7- Chins - 100 reps total in a training session under a certain time limit
8- Goblet Squat - 20 reps in a row with ½ your bodyweight
9- 10x10 Swings w/ the Beast (48kg) - set your own time limit - On The Minute (OTM) is a good start
10- Snatch the 24kg for 100 reps in 5 minutes (StrongFirst KB Instructor Standard)
11- Snatch the 24kg for 200 reps or more in 10 minutes (US Secret Service Snatch Test)
12- Clean + Jerk / Push Press 2x24kg 100 reps in 10 minutes or less
Again, these are just some ideas for you, which you can scale, by starting where you are if you can’t hit those numbers or the weights look too heavy.
And of course, you can make up your own.