I'm working on a lot of content for men over 40.
Please comment below on what you need help the most with?
Here are some topics I've been asked about and with your help, we can make the ZE Blog a hub for men over 40 who need guidance on strength training.
- Coming back from tweaks and injuries, including surgeries
- Training with a minimalist garage gym / basement gym setup
- Keeping your joints feeling young and healthy (especially your knees, shoulders and back)
- Nutrition for Men Over 40
- Building Muscle in your 40s
- Building Strength in your 40s without the aches and pains (Pain Free Muscle in Your 40s)
Let me know any topics you need help with as you "get older".
These topics / answers will be shared through my:
Make sure you stay connected and comment below! Thank YOU!
Live The Code 365,
Z
59 Responses
How can I incorporate power/plyo movements in my own training at 38 years old. Also how to program it for clients over 50. Thanks
Middle age men and the back pain that seems to plague them.
Often times I hear them say “I don’t want to hurt my back “
Then a few weeks later they hurt their back AT HOME picking up a lunch box .
I know it’s because they’re weak. But what can we do to help combat this ongoing issue as they age ?
Zach, training over 40 is one of my favorite topics. I meet too many guys in that age range that say “Now that I’m older_______________________” blah blah blah and they let the excuses flow.
Sometimes they say, “I really need to workout, but________________”.
As I approach 73 years young (in August), their excuses sound ridiculous to me, so I try to find the best ways to encourage these guys to get started with training.
What are your thoughts onkick-starting guys like this to get them moving?
Spot on. I’m 50 and men half my age say that BS, training for longevity also includes strength training. Be well
Zach,
Can you speak on how to build trust? I would use the words, “Buy-In”, but that is far too overplayed in the industry right now, and ultimately a cop-out for trust and relationships. How do strength coaches work to build relationships with decision makers in ultimately getting their program to run the way they want? For new coaches, how can they learn to compromise where needed, and stand their ground where needed? How do they know the difference? How can men (let’s use the population of over 40, as is the example in this article) learn when to let their guard down and admit that they are wrong in the way they are going about doing things (for their health and fitness, or any area of life) and need the help of someone else who can mentor/coach them?
Respectfully,
Ryan Hart
Zach I have been following your programs since 08’. About to turn 42 and focusing more on combat conditioning for BJJ. / striking. Any programming you can provide incorporating the over 40 principles towards combat training would be amazing. For context my staples are body weight / calisthenics, sleds, tires, hammers, lots of sand bag work. However lacking knowledge around how to taper the intensity and volume up and down etc. As always. Thank you
I’m 63 and I be interested in some content on functional and tactical Fitness.
Zach, Im 40, tore my Achilles in 2019 and have returned to heavy strength training, and also play rugby, coach football, so I’m fairly active. However, I’m still hesitant with plyometrics after the achilles tear. What are some safer options or prehab exercises to help with recovering explosive power?
Zach, I’m 37. I have two kids and one on the way next week. As you know, I’m a martial artist, and while I can always seem to get martial arts training in, getting strength work in is a struggle time-wise. I have a pull up bar, a 60 lb sandball/slam ball, a 15 lb Macebell, and a pair of Gymnastics rings. Which exercises should I emphasize, and how often should I do them? Which ones are the most “bang for the buck”? Again, I have the discipline to train, but not the time. Thanks in advance.
Tweaks and injuries/surgeries top the list in the excuse matrix on why men over 40 just stop training. This goes hand in hand with lack of education or the virtual world in which we live. Basic exercises and body weight don’t cut it anymore for those scrolling social media and thinking they can’t train because they are unable to squat 225 while balancing on an exercise ball.
A no nonsense approach to training, even with minimal equipment can produce lasting results.
I enjoy learning how to help my sons and other kids I coach avoid many of the mistakes I made when I began training. Learning how to blend styles and using the creative methods to train during the pandemic has helped them physically as well as their mindset. Thank you!
I am also benefiting from the information provided for the “not so washed up yet” meathead in me. I was guilty of holding back a bit with fear of getting injured. I am learning the best way to prevent injuries is to be strong! I am training for life here and I have been reborn through the iron. No more holding back. Too many people are depending on.
I want to learn more about progressive overload; how aggressive should it be? Are deload weeks necessary. How do I help get middle-aged women get their first pull-up when they’re lucky to get 5 seconds in a dead hang?
GPP for men in their 50s would be good, esp. us desk jockeys who are realising we need to do something soon.
Good morning Zach!
Your content is awesome – specifically when it comes to attitude on training for gym and everything else life gifts us.
I’m 44 now, as I’ve gotten older I began to be more active (mostly walking) and like calisthenics – just use what’s already available right?! Also I began using heavy weights (really enjoy it) for basic big lifts – squats, deads and rows. Thanks to you, I understand how important lifting heavy is for the mind and body.
I’m interested in getting and maintaining overall strength just to be able to live in these crazy times haha. And to be capable of taking care of myself, the people I care about most and to pay it forward.
Thank you for your time and work, peace brother 💪🏻
Thanks for all the info on “Over 40”. I’m 67 and I keep “thinking” I should be able to do XXX. I am learning that I may need to except that I’m not 16 anymore. I still do 50 burpees, 10 pullups, 100 pushups a day, but will change strength training. A bit more in some places, a bit less in others
Zach you hit it on the head with those topics. I’m 60 now with a decent garage gym. Squat rack, bench, adjustable DB, some KB, sand bags, balls 30 to 100lbs , Olympic bar, safety squat, hex the basics. Just no machines. A few bands
I struggle with quad and hamstring work beyond squats, dead’s, RDLs and lunges. I would like some nutrition insights. Hope that helps. Love what you do!!
I’ve got to study your recent video on shoulder rehab exercises as I’m also saving PT videos from chiropractors. I hit a light (50lb) “heavy” bag when new garage couldn’t support 150 lb bag and wild left hook left me with shoulder impingement and possibly a partial tear. I liked yesterdays email about strengthening the area. It really feels raw inside when reaching out with left arm. I intend to use it again in ring and want to get back normal mobility and no more weird sensation when reaching. Left jab is reaching often. But I training around it by keeping elbows tight to sides when chest pressing. I don’t think I have time for surgery and recovery if even required.. No scans done, just doing the tests recommended by Chiropractors and physical therapists on YouTube.
Personally been spending the last few years focusing on learning rehab techniques especially joint health. Ironically it’s help realize the Hypertrophy benefits that come from rehabilitation.
I plan on spending certain seasons of the year on strength, conditioning, and performance. But have come to the actualization of needing to add Hypertrophy & Recovery into the equation for Longevity.
Strength – Conditioning – Hypertrophy – Recovery
This question is specific to men over 40 that still compete in athletics (I compete in BJJ). What do you recommend for athletes over 40 to build and maintain explosive power? I had success with dynamic effort barbell work when I was younger, but that is no longer realistic or sustainable. I’ve had some success recently with throws and prowler sprints. I’m curious what other ideas you might have and what type of volume and frequency you would use (I tend to use Prilipen’s table even for throws etc and it seems like a decent guideline still). Thanks for what you do Zach!
Hope you are doing well Coach Z!!! Please give some guidance on explosive/dynamic effort training for athletes over 40 (I compete in BJJ). Any changes on volume, intensity, frequency from what you do with younger athletes? Any difference in exercise selection? Thank you brother!
Good Morning Zach,
Thanks as always for the insane amount of information you provide us.
Do you find value in any supplements for “older” guys other than creatine?
All the best!
Zach, I’m 46 years young and recently went from doing push/pull/legs in rotation to 3 full body workouts a week.
I could feel the difference almost instantly, I was head to toe aching for nearly 3 weeks!
I mainly focus on compound lifts, due to time pressures, in and out in 45 minutes, and throw in cardio in between and on days off.
My question is, do you think as over 40’s we should mainly do splits, for recovery, mix in full body now and again or was I just getting ‘soft’ doing the splits and should keep hard charging the full body workouts?
Zach, I’m 63, I enjoy and appreciate what you do. Because of my work schedule, I usually get in the gym 2x a week. Sometimes more. I usually split the workouts upper one day then lower. Sometimes its total body both days. Keep doing what you’re doing! Thank you!
What I’m looking for is…
Simple – no esoteric exercises – if it wasn’t taught twenty years ago in PE, it isn’t something that will get done. If you have to watch a video just to pronounce it, forget about it.
No hyperbole. Just the facts. If Columbo wouldn’t say it, it doesn’t need to be said.
Scalable – the same basic workout should work from couch potato to moderately trained, just add weight or reps.
Zach, the courses you offer are quite useful. It seems to me that those above 40 need to be divided into groups of ten years (even five years, if possible) because each year beyond 40 makes a great difference as the downward slope of strength, fitness, and agility becomes steeper.
Zach I’m 48, the big 50 feels like it’s approaching fast . Really interested in how to safely keep getting strong and building muscle for as long as possible.
Hi Zach, thanks for the opportunity for suggestions I’m mid-60s and planning on keeping going. Some topic suggestions
1) offsetting the effects of sitting at a desk job day after day
2) mobility work
3) agility
4) explosive/power movement
Hi Zach! I’m 48 and the strongest I’ve ever been and have no nagging pain. I take little tips from everything you write and incorporate into my own programming. I love the motivation I get and the energy that bleeds through in your written word brother. Also, the no nonsense and no excuses approach you have. Age is just a number.
I’m 55, so try training for us older hard-core guys. Maybe something on training after sciatica lumbar spine issues. I’d still love to be able to deadlift. 🙂
Hey Zach,
62 years old here. I really like the barbell lifts, power cleans, squats, deads. I train in my garage, and do try to get the good warm-up in every time beforehand. I pay attention to my form, but still find myself tweaking a lumbar muscle or wrist or shoulder more often than I’d like. I’d like to put on more muscle, especially in my legs but it seems difficult. Not interested in hormonal supplements, never want to go that route personally. My diet and sleep are both good. How best to gain a little more leg mass at 62? (Upper body seems ok, like the way I look there, just got skinny legs). Otherwise no problems with arthritis or any physical limitations. I know you talk about men over 35/40, but that was 25 years ago for me. Still recommend the same things? Appreciated.
Man, your content is always gold; I’m in my 50’s, love lifting heavy sht, barefoot, focusing a lot on mobility/movement as I work through & around life injuries,(low back, decreasing ROM in one shoulder). So there’s some of your audience. Love when you post that old school b&w motivation. Those European training videos are the bomb. Carry on……..
ALL of these comments / questions / topic requests are AMAZING!
I have a LOT of work and filming to do.
Standby for video responses and possibly some podcasts answers as well.
I’ll update via the STRONG Life Newsletter at http://ZachStrength.com so make sure you’re subscribed and reading up / keeping up!!!
Thank YOU!
What are the five non-negotiables for men to be fit in their 40s and 50s
?
Active reboot:
Zach, I’ve been a wildland firefighter for 5 seasons now and before that I went on a couple deployments to the world’s sandboxes. I’m turning 35 this year but I haven’t ever focused on recovery, besides an ice cold Shower Beer. A rotator cuff injury and back pain from a military incident has come back to put an end to this season, best case. The VA has me waiting until summer and my local physical therapist is booked up (Montana has limited resources.)
I credit farmer’s carries, rucking, and your book Workouts that Win for getting me in prepped before my very first season. I don’t like to rest, I don’t want to turn 40 hobbled.
What I’m looking for: Advice on training to maintain my capacity for heavy work, while becoming resilient to joint pain and time’s toll.
Active reboot:
Zach, I’ve been a wildland firefighter for 5 seasons now and before that I went on a couple deployments to the world’s sandboxes. I’m turning 35 this year but I haven’t ever focused on recovery, besides an ice cold Shower Beer. A rotator cuff injury and back pain from a military incident has come back to put an end to this season, best case. The VA has me waiting until summer and my local physical therapist is booked up (Montana has limited resources.)
I credit farmer’s carries, rucking, and your book Workouts that Win for getting me in prepped before my very first season. I don’t like to rest, I don’t want to turn 40 hobbled.
What I’m looking for: Advice on training to maintain my capacity for heavy work, while becoming resilient to joint pain and time’s toll.
Would love more about nutrition and staying fit for those 45+ when time is limited. I don’t need to increase strength, just want to not be that grandpa that cannot do stuff with kids and grandkids.
Coach,
Thank you for the opportunity to comment. I am very grateful.
I sent you a long email – too lengthy for here.
Unfortunately I did not have enough time to be more articulate and succinct.
Mea culpa –
How do you mentally approach changing your mindset from performing maximal effort everyday to a smarter, more efficient, and more appropriate approach? Thank you for all the information you provide.
How to build strength and muscle over 50. Frequency of training over50.
I did your Strong over 40 on Train Heroic. Great program! I am wanting to be more of a hybrid athlete now that I am in my early 50s. Doing more running and rucking. What are some good things for me to do that blend strength and endurance?
Education to the Board Of education in communities with school districts who rely in “parent groups” to pay for their high school athletes strength training because the schools do not have. Strength and conditioning staff. And how the strength staff can help with programming to incorporate into physical education as well as athletics. We need to build. Stronger youth!
How to structure workouts if one travels for work in between programs and what can be done while traveling, either using BW only or incorporating the gyms at hotels !
Anything on old school training and coaching is my favorite. Programs that you have done and noticed a positive change in strength or getting leaner, more athletic. None of the fig leafer stuff.
Hi Zach
In regards to nutrition what is a good strategy.
(1)when you feel a bit sluggish/stressed, meal time end’s up out the window etc!
(2)Workouts get compressed/ performance stalls.
Regards Paul
Hi Zach,
I‘m really greatful for all the content you are sharing and your often kick in the ass Newsletter.
Actually what I think would help me and a lot of guys, howto incorporate the training into your week and which nutrition strategies to follow. I don‘t want to weigh my food and I‘m not sure if prepping food with 3 kids at home is realistic.
Thanks, keep crushing it!
How about beginners at 40? How to get healthy and big at 40+? I am 41 and need to lose weight but always wanted to be big but healthy.
Zach,
Love your podcast. I listen to every episode. Thank you for all the you do. You are truly appreciated!
I’ve been working though the 12 month underground strength beast program. I’ve become much stronger & confident. Where I’ve seen regression is with my mobility. I feel good in the hips & legs but I feel like the tin man in the upper body.
How do I maintain mobility and train hard?
The need for men to change their program with some frequency and to also be athletic. The best thing a man can do is train athletically so not to lose basic abilities.
Zach, sorry for the delay of getting on here and responding from your email. The areas you are focusing are spot on, especially for me. I just turned 35 and I am just starting a career in law enforcement. I used BWBB the 3 months leading up to my time in the academy. It’s a 16 week academy, I graduate next week. I have been using tips and info you share to continue to train, even through injury. Thanks! I know you have shared a lot lot info on working through injuries or issues. For me that’s a big area of focus and I think mobility would be a good area of focus for age group you are beginning to focus on. Realistically, all the information in your books has all the information we need already. Keep fighting the fight!
Nilan! Just finished a Video on knee pain! I will get Videos on these topics and already have a few on shoulder health and ow back health so use the search function and review them :)!
Brother Zack ,Fran Felix here …..I am turning 65 years young tomorrow. Still hitting it hard at 5:15am with a combination of strongman,powerlifting and different forms of running. I limit my running to hills and bleachers. I enjoy your inspiration and helping to motivate us of the AARP crowd .Please keep it up and if you need input for the 60 plus crowd let me know.Thanks
Fran!!!! Sooooo GREAT to hear from you!!! Time flies! Love the idea with bleachers and hills, I remember you entering our first public fundraise for Lift STRONG around 2008!!! We grilled it up at the end! Wow, almost 20 years ago!!! I hope to see you soon :)!
Hey Coach,
I don’t have a trap bar. Am I good to do regular deadlifts instead? Or is there something else I should do? Thanks!
Schreck / Gladiator Strong
Sumo or regular Deads, or, find a Trap Bar on Amazon, sometimes you can find them for $75 on AMazon or ussed on FB marketplace!
Hi Zach!! Dealing with training and diet over 40 would really help. My legs and hips feel really stuck and weak and my upper body needs some growth.
Hey brother, I cover this almost daily in our newsletter at ZachStrength.com so stay the course.
Did you get STRONG Over 35?
Or, STRONG Over 40?
https://marketplace.trainheroic.com/workout-plan/program/even-esh-program-1650499962
GS and Old School BB member. Wondering what you recommend for nutrition for a 36 (37 in about a week) year old Currently on Old School BB program and 3-4 days per week of BJJ training. Looking to put on some muscle.
Randy, my bro! GREAT question. Standby for Updates on this!