HWN #002: 5 Ways my strength training has evolved as I head in to my 40’s (younger me wouldn't believe #4)

I remember those younger days. They were great.

When I could go into the gym, crush myself with insane volume, then get up the next day like nothing happened.

When exercise selection was the least of my worries, not worrying for one second how certain exercises may leave my joints feeling the following days.

Part of me misses those days. There is something fun about being able to go into the gym, do whatever, and have very little consequences to deal with.

Either way, I can't go back to those days. And as a result, I have had to change some of the ways that I train so that I can continue to make progress without feeling like I was hit by a truck the following days.

With that, here are 5 Ways my strength training has evolved as I head in to my 40’s.

1) Less straight bar

Like most people, I grew up squatting and benching with a barbell. I would bench numerous times a week (I wouldn't squat numerous times a week...what young kid does legs a lot lol).

But those exercises can be tough on aging joints. Bench pressing with a barbell can be tough on the shoulders. Squatting with a barbell can be tough on the hips, shoulders and low back.

These days I focus more on squatting and benching with dumbbells (goblet squat, dumbbell bench press) that cause no achy joints while still getting stronger.

2) Make lighter weights feel heavier

As a younger lifter, I always wanted to see more weight on the bar. Who didn't?

Now, I look for ways to make a lighter weight feel heavier.

I add eccentric and isometric work. I control the tempo. Sometimes I combine the two in one working set.

And I not only feel better, but I'm getting stronger.

3) Not looking to PR

There was a time when I thought I had to do more every single time I went to the gym.

And not just the big lifts.

Now, I listen to my body. Sometimes it tells me to push the weights. Sometimes it tells me to backoff.

The more I listen, the better I feel.

4) Programming more machine work

I use to think it had to be all free weights, but as I get older machines have made their way into my training a little more.

I'll use the leg press.

I'll use the leg curl.

I'll do lat pulldowns.

For some people this doesn't sound like anything out of the norm. But, I probably went 10-15 years where I used machines maybe a handful of times...I was so caught up and training 'functionally' that I wouldn't have ever thought of using a machine.

I'm chasing the adaptation, not exercise, functional or not. And for the record, you can make an argument that most everything is functional.

5) Form > Load

The one thing most lifters learn as they age is that nothing is more important than dialing in your form.

No more sloppy reps.

No more extra momentum.

No more grinding out the final rep or two.

Good, clean, quality reps at all times.

There you have it, 5 Ways my strength training has evolved as I head in to my 40’s. If you are an older or aging lifter, trust me, try some of these things out and add some of these things into your own program.

You may end up feeling better, having more fun in your training, getting stronger, and continuing to make progress well into your 40's.

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