A Short Primer on the Fundamentals of Training, Even After 40

Old training principles that never get “old.”

We all need a primer every now and again. Even for us over-forty types who think we’ve been through it all. I try my best to practice the mindset of “always the student.” Even though I’ve been training for a few decades now and have tried a full spectrum of training programs over the years, I’m still open to learning new things. But I still try to practice the fundamentals.

Below are a few tried and true training principles to keep at the front of your mind as you strive to get a little better every week and every workout.

1. Slow down.
   Look around any gym and you’ll see people speeding through their reps as if they have to be somewhere yesterday. Slow down, be purposeful with every single rep, and feel the muscle extending and contracting. If you’re training for power, sure, go for speed, but if muscle mass is your thing, slow down.
2. Prioritize technique/form.
   This is a no-brainer, but I’m still surprised at how many people just don’t pay attention to performing each exercise correctly. Yes, everyone is built a little differently, but form should never be compromised.
3. Don’t over-train.
   I absolutely love being in the gym and grinding away. There are specific exercises that just resonate with me, and I want to do more than I need. But don’t forget to look at your program as a whole. Do what you need to do and then recover.
4. Use a combination of free weights and machines.
   Machines have gotten a bad rap, but they definitely have their place. On the other hand, don’t think that just because you’re 40 or over that you need to ditch the free weights. Use both.
5. Get mobile/stretch.
   If you were anything like me, your thirties were a wake-up call when it came to mobility. I started to suffer from a tight back and hips, and just couldn’t train around them. Focus your mobility on your hips, glutes, and shoulders.
6. Track rest.
   I love to be in the gym and B.S. with my lifting buddies, but I’m not a fan of holding full-on, lengthy dialogues. Start tracking your rest periods between sets. I think you’ll be surprised at how much faster you can be in and out of the gym. And how much more progress you’ll make.
7. If it works, avoid change.
   Program hoping is a real thing. It’s no coincidence that those who don’t see results start a new program nearly every week. The opposite can also be true. If it’s not working, change something. But don’t shift gears just because you can. Stick with what works.
8. Moderate loads.
   One thing is certain as I’ve gotten older: My heavy days are behind me. Going full-bore with low reps and heavy loads is no longer on the agenda. Plus, I just don’t have that desire anymore either. Lower your weights a little and perform a more moderate rep range.
9. Experiment with rep ranges.
   Speaking of rep ranges, moderation is a safe bet, but don’t be afraid to go outside of that even further. I’ve experimented with rep ranges of 10 to 20 and even all the way up to 25 and 30. They all build muscle; you just need to get as close to failure as you can.
10. Balance your volume.
    With all of the rep, load, and rest changes comes regulating your volume. The total number of sets also ties directly to your risk of overtraining. Be sure to pay close attention to the total amount of work you’re doing in the gym not only day-to-day, but also for the entire week. Adjust accordingly.

Happy lifting!

Here’s the latest podcast episode. Watch here on YouTube.