Training Over 40: Age-Proof Your Body

Training in your 40’s and beyond doesn’t mean slowing down, but rather training smarter. By prioritizing physical fitness and choosing the RIGHT stimulus, you can dramatically improve your health and strength as you age. In fact, many of the men who train with us are in the top 5% of physical strength relative to their age group. In this article, I want to communicate three things:

1) What Men Over 40 Should Prioritize to Improve Their Fitness Levels

Many of us see our 40s and beyond as the "halfway point," if we’re lucky. Perhaps we’ve observed what “retirement age” was like for our parents and realize that’s exactly what we want to avoid. One of our favorite quotes is, “Physical health is the crown jewel of grey hair.” When we get into good, physical shape, it not only gives us more time but has the potential to generate a significantly higher quality of life too.No matter the age, you can dramatically improve your strength levels. A fun fact: most world records in speed sports are set in the late 20s or early 30s, but almost all world records for strength in powerlifting are set in the 40s.

Takeaway 1: You Can Get Into Incredible Shape by Doing These Three Things

• Prioritize Strength Training: It has the highest return on investment compared to any other form of exercise. When you train, you stimulate your body’s response to grow new tissue. Strength training is also great for the brain, improving muscle contraction signaling. Additionally, it strengthens bones, tendons, and ligaments. Strength inside the joints and quality muscle tissue are predictors of longevity, according to Tufts University Neuroscience and Medical Laboratory. Strength training should be done 50-60 minutes a day, 3-4 times a week, for optimal progress in strength and muscle mass.
• Stretching/Flexibility Work: As we age, we lose strength and flexibility. Spend 15 minutes, 5-6 times a week stretching. The benefits of stretching include improved range of motion, increased blood flow, improved posture, and reduced pain. I recommend following our stretch guide for a simple routine that can improve your range of motion.
• Play a Sport You Love or Go for a Daily Walk: Movement and fun are key! Activities like golf, pickleball, tennis, biking, swimming, or even a daily 30-45 minute walk have significant health benefits, such as improved blood flow and circulation, which can raise serotonin levels.

Takeaway 2: If You’re Stuck in a Rut, Here’s How to Get Going!

Many of us—I’d say at least 70-80 percent—feel like we’re in a rut with our health and physical fitness right now. Here’s the fastest way to break a plateau and make a dramatic change: prioritize your health for a 6-week time block! For 42 days, go all-in on your health and fitness. Here’s exactly what to do:

• Do the MRT Food Sensitivity Test: This blood test identifies food intolerances and sensitivities. Some "healthy foods" may actually be causing inflammation. By personalizing your nutrition, you can lose up to 20 pounds of inflammation and water weight in just 6 weeks, with dramatically improved energy levels and sleep.
• Prioritize 90 Minutes a Day for Your Workout/Activity Time: Dedicate time to strength training. This could be a 60-minute workout plus 15 minutes for travel. On non-training days, play a sport you enjoy or take a 60-minute walk.
• Commit to 90 Minutes Every Day: This time commitment can make a huge difference in living well into your 80s and beyond.

The key mindset shift here is moving from, “I know I need to be healthy” to “I want to be healthy, and this is what I am going to do to be healthy.”

Takeaway 3: Record the Journey

Spend 5 minutes each night reflecting—this simple practice can be transformative. Many of us struggle with identity and purpose during our journey in life. We get caught up in providing for others and forget to connect with ourselves. Reflecting on your health and fitness journey over the next 6 weeks will allow you to reconnect with yourself. As business coach and author Dan Sullivan says, “Always make your future bigger than your past.” Reflection connects your past to your future—who you are now and who you want to be in the future—and helps clarify your mission and purpose in life.

Final Thoughts

You can get into incredible shape in your 40s and beyond by dedicating around 8 hours a week to your health. Most of us spend 16 or more hours a week watching media, with little to no return on that time. Cut that in half, and instead, invest your most valuable resource—your time and attention—into getting healthy. Here’s your checklist:

• 3–4 hours a week of strength training
• 90 minutes a week of stretching/flexibility work – 15 minutes a day
• 2–3 hours a week of playing sports or doing activities you love
• Individualized nutrition for your body
• Spend 5 minutes in reflection – it’s a game changer.