Choose a workout split and nutrition approach that you genuinely enjoy and can stick to consistently over the long term, as a program not done is not effective. This consistency is the most critical determinant of success in fitness.
Aim for workouts that are an hour or less, focusing on high intensity rather than long duration. As you age, training harder for shorter periods within safe limits is often more beneficial than prolonged sessions.
For general fitness, muscle maintenance/growth, and cardiovascular health, aim for a 60% resistance training and 40% conditioning split. A common example is three days of strength training (e.g., Monday, Wednesday, Friday) and two days of conditioning (e.g., Tuesday, Thursday).
When training for muscle hypertrophy, focus on challenging the muscle itself by aiming for a strong, almost cramping contraction, rather than just moving the weight. This deliberate engagement improves muscle growth and resting tone (muscularity).
Actively and deliberately contract target muscles (e.g., abs, arms, shoulders) throughout the day, even without weight. This practice strengthens the neurological connection, making gym workouts more effective and improving muscularity.
Measure your grip strength daily (at the same time each day) using a hand grip dynamometer or bathroom scale. A drop of 10% or more from your baseline indicates compromised recovery, suggesting you should skip the gym that day.
Gauge local muscle recovery by soreness; if a muscle group is very sore, it’s likely not fully recovered, and training it again may not be optimal. Different muscles recover at different rates, so adjust training frequency accordingly.
Actively train external rotation of the shoulder (e.g., using high pulls or band exercises where the hand rotates backward) to counteract the natural bias towards internal rotation from daily activities and other exercises. This normalizes shoulder biomechanics and prevents impingement.
Do not perform upright rows, as this exercise places the shoulder in an internally rotated and elevated position that can lead to impingement and long-term joint issues. Opt for alternatives like high pulls that promote external rotation.
When experiencing pain (e.g., back, knee, neck), understand that the source is often located above or below the painful area. Seek to identify and address the root cause, rather than just treating the symptom.
If experiencing ‘pseudosciatica’ or low back pain not caused by a disc issue, perform an exercise where you lie on your side, point your top toe down, and slowly lift the leg. Applying thumb pressure to the glute medius can enhance activation and release trigger points.
When performing pulling exercises (e.g., pull-ups, curls), ensure the bar or dumbbell is gripped deeply in the palm, not in the fingertips. This prevents strain on forearm muscles that can lead to medial elbow pain (golfer’s elbow).
If an exercise causes pain during execution, stop immediately. There are many alternative exercises that can target similar muscles or movements without causing stress or injury.
As you get older, dedicate more time and focus to your warm-up, making it an integral part of your workout. A proper warm-up allows for higher intensity during the main session without discomfort.
Engage in dynamic stretching (e.g., leg swings, walking lunges) before your workout to warm up muscles, increase blood flow, and improve readiness by exploring the ends of your range of motion without impairing performance.
Do static stretching (holding stretches) away from your main workout, ideally before bed. This helps increase flexibility, decrease resistance to length, and counteracts the body’s tendency to heal shorter during sleep, promoting better recovery.
Untuck sheets at the end of your bed to allow your feet to rest naturally. This prevents prolonged plantar flexion, which can lead to shortened calves, shin splints, and contribute to back pain.
Do not sleep on your stomach, as it forces the lumbar spine into excessive extension, internally rotates the arms, and requires cranking the neck, leading to potential strain and few benefits.
Blend cardiovascular training with functional and skill-based movements like footwork drills (ladders, line drills) or jump roping. This makes conditioning more engaging, improves coordination, and benefits brain longevity by engaging upper motor neurons.
Learn to land on the balls of your feet, not your heels, especially during activities like running or jumping rope. This utilizes the foot’s natural spring mechanism for shock absorption, preventing stress on ankles, knees, hips, and lower back.
Focus on sustainable, non-exclusionary eating habits that you can maintain long-term. Avoid extreme diets unless medically necessary, prioritizing consistency and overall health.
Minimize sugar intake, as it is considered toxic and can be highly addictive. Be mindful of excessive fat intake due to its high caloric density, but do not eliminate healthy fats entirely.
Structure your plate by dedicating the largest portion to fibrous carbohydrates (green vegetables), the next largest to protein (clean sources), and the smallest portion to starchy carbohydrates. This helps with portion control and nutrient balance.
Ensure adequate protein intake around your training (pre or post-workout), but don’t be overly concerned with a strict ‘anabolic window’ as nutrient utilization occurs over several hours. Prioritize foods that don’t hinder workout performance.
Allow children to engage in natural bodyweight activities like jumping, lunging, climbing, and pulling as part of their play. Structured non-bodyweight training can be introduced around age 13, after puberty.
Maintain a training journal to track your performance, rest times, and objective goals. This increases awareness of your progress and helps you stay disciplined and focused on specific training effects.
If proficient in fitness, consider taking on the responsibility of teaching or mentoring others. This commitment can enhance your own consistency and deepen your understanding of the subject.
Strive to breathe through your nose during sleep to improve sleep quality and overall health, potentially using medical tape to encourage this habit.
Consider taking Athletic Greens (an all-in-one vitamin-mineral probiotic drink) once or twice daily to cover basic nutritional needs, address deficiencies, and support microbiome health.
Drink Element (an electrolyte drink with sodium, magnesium, and potassium, no sugar) dissolved in 16-32 ounces of water first thing in the morning and during physical exercise to ensure proper hydration and electrolyte balance.
Use the Waking Up app for meditation, mindfulness training, yoga nidra, and non-sleep deep rest (NSDR) protocols. Explore different durations and types of sessions to achieve various brain and body states.