Longevity isn’t really a sexy goal.
Especially when you compare it to things like…
- How to train to get a six pack.
- 3 Exercises to get you beach ready
- Claim your bikini body in 10 minutes a Day
You know all the typical headlines you see on the web, in print, and everywhere in between.
I don’t blame those publications or headlines.
I’m an adult.
I’m a realist.
I know what sells, draws attention, gets clicks, and converts.
I’m sure from time to time some of my content comes off as a derivative of some of those pieces of content.
What I want to share with you today though is the stuff that really gets me going.
Something I’m truly passionate about.
It doesn’t get enough attention despite it impacting all of us regardless of our current goals.
How should we be training if we want to continue training for the rest of our life?
What should we be doing more of or less of?
How should our training change over time?
Speaking truly it depends on each individual and the type of training they enjoy doing.
But I think there are some common characteristics of a sound training program regardless of mode or medium if you want to continue doing what you are doing when you are 90 years old.
Better management of volume and intensity.
A common trap all of us trainees fall in to - including myself - is the constant adding of “stuff” to our workouts and training programs.
It’s actually the side of effect of doing the right thing.
We are all trying to stay as up to date as possible and find the next best thing to take our gainz to the next level.
It starts innocently by adding an extra drop set here and a few rest-pause sets there and before you know it you have a two-hour long, 500-set, and 5000-rep training session.
The truth though is you can’t just keep adding without taking away and this fact becomes more and more evident the older you get.
Because the older you get the slower you are to recover, the more toll top end working sets have on your nervous system, and the less margin for error you have when it comes to injury.
Which all means that as you get older you need to be more mindful of the overall intensity and volume of your workout program.
You’ll find that you’ll need to be smarter with consolidating training stress, being strategic about when you ramp up the volume, and when you need to reduce the intensity a bit.
More mobility and soft tissue work.
I’m not necessarily “old” yet, but I’ve worked with enough people spanning over enough age ranges to notice that as a person’s age goes up their ability to move without restriction decreases.
Meaning it’s only natural to start prioritizing things in your workout which take care of your joints, their range of motion, and your ability to control that range of motion.
Trust me I’d rather spend all my time in the gym throwing down drop sets and going for broke because it’s just so much more fun and engaging.
But you have to make time for mobility work, stretching, and soft tissue work.
The good news is that if you do your mobility work correctly it can be just as challenging as your top working set on that back exercise you love so much.
Dedicated power development.
One of the most documented physical attributes that decreases with age is one’s ability to generate force and specially generate force rapidly and quickly.
And while that may seem like a physical ability not important to those of a certain age the truth is it really is.
In fact it becomes more important than ever.
Especially when you start thinking about what it looks like to catch yourself or stop yourself from falling.
Power is important and you need to make time in your workouts to work on it.
And it doesn’t have to be crazy and outrageous.
You don’t need to power clean your house and snatch your car.
Exercises like box jumps, medicine ball throws, and less technical lifts performed for more speed-strength work can accomplish this.
I don’t know about you, but I intend to train until I’m 90 and in order to be able to do that you have to be intentional about how you train now
You have to start recognizing what you can do now to set yourself up for success later and how that plan needs to change over the years to address your changing needs.
I mean how cool would it be out bench press your grandson some day!?
Happy moving and heavy lifting!
Practical, Purposeful, Effective Training