Strength¶
Strength is the training that still matters at 50, 60, and 70. Muscle, bone, balance, and the ability to pick up a suitcase without a meeting.
The default week¶
2 or 3 full-body sessions. 45–60 minutes.
Each session, hit these patterns:
- Squat or hinge — goblet squat, leg press, Romanian deadlift, trap-bar deadlift
- Push — push-up, dumbbell press, machine press
- Pull — row, lat pulldown, assisted pull-up
- Carry or core — farmer carry, suitcase carry, dead bug
If you want the four patterns as 60-second videos: Four simple lifts.
2–3 sets of 6–12 reps. Leave 1–3 reps in the tank. You are not testing a max.
Progression¶
When you hit the top of the rep range with good form, add a little weight next time. If form breaks, you went too heavy.
Starting out¶
- Machines are fine. So are dumbbells.
- A trainer for 3–4 sessions to learn the patterns is cheaper than a back injury.
- Soreness for 2 days is normal at first. Sharp pain is not. See Joints.
What you can skip¶
- Daily bro splits that need 6 days
- Ego deadlifts
- Programs written for 22-year-olds with 2-hour days and no kids
Two honest sessions a week, for years, will change how you look and feel more than a perfect January.