I was 25 and just starting my first fitness gig as a Health & Wellness Specialist at a corporate gym outside Syracuse, NY. The company I worked for—then a Johnson & Johnson branch—was contracted to run on-site gyms for other companies. Employees could work out before work, during lunch, or after, and it was my job to show them the ropes. It was a win-win: members got access to a solid facility for about $9 a month, and the company reduced healthcare costs.
I wasn’t training pros or models, but I loved the work. It was easy, I got paid to be in a gym, and I enjoyed the people I was around. In the afternoons, when the site encouraged us to train, I’d often train with other regulars. We’d lift, joke around, and enjoy the music. I was younger than most of them by a decade, and I remember one older gym-goer, who didn’t train with us much, eyeing me after a heavy set of deadlifts and saying the line I’ll never forget: “You just wait till you’re my age. You won’t be training like that.”
I laughed it off. I wasn’t looking for trouble, and I didn’t want to risk my job. Still, part of me was irritated. I loved training, lifting heavy things, and at 25 I felt bulletproof. I figured I’d train forever. I’m 45 now, and I still think the guy was a tool, but I’ll admit he was a tiny bit right about one thing: aging changes things.
I’m not claiming that turning 40 makes you useless. I have a few aches and pains, sure, but I still look okay and hold my own with many younger guys. I’ve had to adjust my training as I’ve aged, a shift I’d attribute roughly one-third to maturity, one-third to life—running a business, family time, and plenty of routine—while the rest comes from physiology. I still love lifting and training 4–5 days a week, but it doesn’t dominate my life the way it did at 25. Alias reruns are still a thing, too.
Here are the ideas that have helped me adapt training for long-term success as I’ve gotten older:
1. Train like a powerlifter and a bodybuilder
If you want size and strength, focus on the big three: squat, bench, and deadlift. Start each session with one of these lifts and work up to a few heavy sets of 3–5 reps. Then reduce the weight by about 10–20% and do 1–2 sets of AMRAP (as many reps as possible). Programs like 5/3/1 are great examples of this approach.
An alternative is the Estimated Daily Max (EDM) method, which accounts for how you’re feeling on any given day. Some days you’re ready to go hard; other days you’ve got less juice. With EDM, you work up to a “daily max” for the day (usually 3–5 reps) and then do 2–4 sets of three reps to build volume with good technique. For example, with back squats you’d hit a challenging 5-rep set, then add several sets of three. Accessory work should target weaknesses or technique flaws in the big three (for example, slow off the chest with bench press might call for a Spoto press). High-rep work reduces joint wear while still delivering a pump. The goal is an undulating approach that mixes heavy and higher-rep work for the best of both worlds.
2. Hire a coach
Having a coach was a game changer for me. I got tired of writing programs for myself and wanted less guesswork. A coach can design monthly programming aligned with your goals, and even coaches benefit from having coaches themselves.
3. Live a little
There was a time I weighed every bite I put in my mouth. It’s not all bad, but the obsession can ruin your relationship with food. I’ve learned to be more relaxed about occasional indulgences. A few slices of pizza or a dessert here and there won’t derail a long-term plan if you’re back on track the next day. It’s about balance, not perfection. You don’t have to live like a Spartan to stay strong and lean.
4. Caloric intake should match activity level
I’ve found a simple, instinctive approach works: eat a bit more on training days, especially with lower-body work, and pull back a little on rest days. Even on days you don’t train, your body needs calories for recovery. Don’t overcomplicate things with trendy fasting or cycling schedules. Keep it simple and eat real food—an apple is a good starting point.
5. You’re not a Spartan warrior or a Navy SEAL
Stop chasing programs that promise superhero results. Real progress comes from consistent effort, not extreme regimens that aren’t sustainable.
6. Don’t lose athleticism and competitiveness
As we age, it’s easy to drift toward low-impact activities and lose some athletic edge. Add some athletic elements to your training—medicine ball work, box jumps, or occasional powerlifting or bodybuilding meets. If that’s not your thing, find a gym that pushes you to train hard at least once a week. The extra challenge can make a big difference.
7. Do your cardio
Cardio isn’t just about appearance; it helps you in the weight room. Every so often, work in some tougher cardio work—think heavy singles above 90% of your one-rep max every 6–8 weeks—to maintain conditioning and performance.
