fitness, running, weight training

Staying Strong After Forty

Photo by Alora Griffiths on Unsplash

Other than my family and job, my main interest is training. Running and weight training occupy my free time and much of my thoughts.

My routine changes, but right now I do a full-body weight training session every other day with running on the off days. I don’t program a rest day, as they tend to happen anyway.

I do not modify for old age. Our bodies respond to training the same way they did when we were younger; we just have to train smarter.

What’s the point?

I feel better. I look better than I would without training. I have more energy. I don’t take any medication. I can eat as much as I want without getting fat. I can play with the kids without gasping for air. I’m an unlikely target for kidnapping. And I don’t need my wife to help me open the pickle jar.

Also, I just enjoy it. After the initial suck period, you begin to look forward to training sessions. It’s a time to forget all the junk in the world, push yourself to do something difficult, and feel good when it’s over.

Below is a typical week.

Sunday

Run easy 5 miles (Almost anyone can work up to five miles. Yes, even you.)

Monday

Squats: 4 x 10 *

Bench press: 4 x 8-10

Cable rows: 4 x 8-10

Shoulder press: 4 x 8-10

Dips: 4 sets (AMAP)

Seated calves: 2 x 20

Abs: 2-3 x 20-25

* I warm up with an empty bar on all barbell exercises—even on lifts on which my max is over 400 pounds. The empty bar set does not count as a set.

Tuesday

Run 15 x 100 yards (70-90% effort)

Wednesday

Trap bar deadlift: 3 x 6-8

Zercher squat or lunges: 3 x 12-15

Incline DB press: 4 x 8-10

Pull-ups: 4 sets (AMAP)

Trap bar shrugs: 4 x 10

Standing calves: 2 x 20

Abs: 2-3 x 20 – 25

Thursday

Run easy 5-6 miles

Friday

Back to weight lifting session number 1.

Saturday

Long, slow run.

Sunday

Weight lifting session number 2.

And so on…

If I have to miss a day, I just start where I left off on the next day.

A full body routine works well for me right now for many reasons, but that’s a separate post.

I don’t go overboard on supplements because I try to eat well. I do have a whey protein shake with 5 grams of creatine and a spoon full of olive oil every day after lifting or running, but that’s it. I don’t use a pre-workout, nor do I think they are necessary or healthy (unless it’s a cup of coffee).

In the long run, my specific program doesn’t matter. What does matter is that I do something, and that I do it consistently. And that goes for you, too.

What is your current routine?

Or, if you don’t have one, what would motivate you to start training?

 

Recommended Resources:

Why Every Man Should be Strong, Art of Manliness

Everyone Should Use Creatine, T-Nation

Full Body vs. Split Training, T-Nation

What is the Best Full-Body Workout for Muscle Gain?, Bodybuilding.com

StartingStrength.com

About Nowhere Tribune

A husband and daddy, striving to love his neighbors and be kind to his pets. I love good food, good beer, and a few good friends. My other interests are hiking, taking walks, lifting weights, reading books by manly authors like Hemingway and Twain, and splitting fire wood with my bare hands.

Discussion

11 thoughts on “Staying Strong After Forty

  1. My current routine is to lift a box of Cheezits with my left hand, to build bicep strength. Pick out each Cheezit with the fingers of my right hand, to maintain dexterity. Chew each individual cracker, to keep my jaw muscle conditioned. I then nap for about a half hour, to recharge energy and maintain alertness. I don’t recommend this routine for everyone, as some prefer nachos, corn chips, or soda crackers. Everyone must find what works best for them. The key is sticking with whatever you do. Consistency matters.

    Posted by Tippy Gnu | February 23, 2019, 8:19 am
  2. Good for you! Even if you don’t live longer, you will have more energy and feel better as long as you live. Have you always enjoyed working out? I have always been active, but I know some people hate getting sweaty or going to a gym or even going outside.

    Posted by pkadams | February 24, 2019, 9:22 pm
    • Yes, I have for a long time. I started in high school, which was over 25 years ago. I took some breaks along the way, but have been consistent for almost ten years now.

      Posted by Nowhere Tribune | February 25, 2019, 8:01 am
  3. Love it.. I teach fitness to the Canadian Forces, and I was a pro Jockey for twenty years. The gym is my life. I am currently doing A three day split. Chest/Back 5X5X10, Shoulders/Arms 6X5x10 and Legs 6x5x10. Good luck

    Posted by Kelly MacKay | February 25, 2019, 3:58 pm
  4. Wow that’s intense, and you don’t do any rest days too! I find it hard to train for running and do heavy weight training at the same time, my body just takes a beating, but I guess you adapt to it after a while?

    Right now I’m focusing on getting my fitness up, because I want to do another running event this year. Currently doing 3x week at gym (45 minute cardio on bike and/or cross trainer + 3 resistance exercises), 3x week do 30 minute walk around my old uni. When I focus more on resistance training, I tended to do 3x full body workouts/week, with some light cardio on the other days; but recently I have been experimenting with split workouts. I only just discovered the trap bar deadlift recently, and it is a great exercise for me.

    Posted by TheCovertAtheist | February 26, 2019, 3:00 pm
    • I love the trap bar deadlift, too. Your routine sounds great. Yes, you get used to doing both, but you need to eat and sleep well. I do as much as I can of both! And by the way, although I don’t plan rest days, with three very involved children I do have to end up taking them. I’ll be at a track meet all evening Friday, for instance, so it will just have to be an off day. Thanks for the comment!

      Posted by Nowhere Tribune | February 26, 2019, 4:56 pm

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