I was 27 years old and getting my car filled up on gas at the local gas station. It was almost Summer time and I was wearing shorts and a t shirt.
A guy I knew saw me and said, "Holy shit, son, you're all ripped up. I used to look like that. Wait until you get my age, you won't have the time to train anymore. I used to be just like you......"
Those were the famous words I began hearing on the regular, "Just like you....."
Listen, things change as you get older, and whether they change for better or worst is totally up to YOU.
I've been changing my training since I was a kid. Why? Because we evolve.
Your mind changes, your attitude changes, your lifestyle changes and your body changes.
You can and should evolve your own training program when these variables change in your world:
- Time of Year / Seasons - I tend to train heavier and do more indoor strength work during the winter time. This doesn't mean I never get outdoors when it's cold, it's merely a different style of training and certainly more strength and power based.
- Injuries - It sucks to admit this, but if you've been lifting HARD + HEAVY for over 20 years, those little nagging injuries creep up and you must adjust your training accordingly. Less of this, more of that. You have to be smart enough to figure this out on your own and learn to listen to your body.
If you insist on training like you did when you were 16 but you are now 30, 40 or older, you WILL create problems for yourself. Training Smart is the key.
- Age - As you get older your recovery capabilities change as does your ability to gain size and strength. That being said, you MUST train smarter, eat better and overall LIVE the Lifestyle conducive to The STRONG Life.
- Different Goals - What are your goals? Many can't define their goals, they are too busy copying 5 different programs off the internet and then mashing them together. Be your OWN BOSS when it comes to training. WHAT are your training for? Start there.
- Energy Levels - Got kids? Run your own Business? Travel a lot for work? College Athlete or Young Adult or Family Man? ALL of these bring about different energy levels. Understand this and train accordingly.
- Competitions Ahead - Hit a plateau in training? Sign up for a competition. Find training partners. Get OUT of your comfort zone. Quickly, your entire lifestyle changes out of fear of showing up less than your best.
- Mindset - Some people are excuse makers, like the guy who said to me, "I used to be just like you.....".
Well, nobody is stopping you but yourself. If you want to be Strong, then DO something about it. A weak mind creates a weaker body.
The bottom line is that you can get stuck being like the majority who make excuses about being too busy or too old and then they stop training altogether. NO good. Training should be a lifestyle, something you do forever. AKA Training for Life. Those who know, KNOW.
I am always training to live a STRONG life. My goal is to educate and inspire you to do the same. Drop a comment below with how your training is evolving, regardless of your age. Let me know how I can help you kick ass and take names. Sometimes all you need is some accountability.
Live The Code 365,
--Z--
Online Coaching with Zach - Details HERE
31 Responses
Nice post Zach. I just turned 50 and have been working out steadily since I was 17 years old. I hit my late 40’s and my body decided it wanted to rebel. I’m bone on bone in my right shoulder and am in need of a shoulder replacement. My glenoid socket it totally shot. My left shoulder is starting to give me warning signs also. The bottom line is I can no longer train like I used to. Overhead work, press behind the neck, flat bench press, flyes, lateral raises, anything where my arms move away from my body laterally hurt. I’ve since made concessions. Enter the Swiss bar for it’s neutral grip, safety squat bar so I don’t have to reach back which kills my shoulders and other such modifications. Sure, I miss my old training style and what I could accomplish, but I’m older now but I’m still at it and not really missing a beat. I wish I would have know then what I know now and I would have made the proper adjustments when I was younger. If you perform alot of volume with compromising exercises, at some point you have to pay the price.
Jim, we must continually get smarter to keep healthy and keep making strides.
Keep learning, brotha, there must be a way besides surgery as an only option.
I keep seeking out people who are smarter than me!
Hey Zach!
You pretty much nailed it right on the head! There is no shortage of excuses that we can use to try to justify the reason of not training to other people….but those excuses don’t work on the person staring back at you in the mirror. THAT person knows the truth!
Like they say..if you REALLY want to do something, you’ll find a way. If you don’t you’ll find an excuse.
Keep leading from the front Zach!
Hooyah!
Dallan agreed on ALL, brotha!
Just turned 45 and went through a rough winter in terms of weather. I still got my lifting and walking done. (Yeah running on uncleared/icy sidewalks and roads didn’t do much for my running.)
Still ready for my 16th season playing rugby!
Bang on information as always, Zach!
Mark you’re a mad man, rugby at age 45 is NUTS!
I used to train solely for strength. I was a competing powerlifter and I had little regard for conditioning and cardio and having a low bodyfat percentage. I was never really fat but never had a bf% under 20. Now as I get older I still strength train but I also condition with sled drags and farmers walks and sprints. I am training to be a better overall person not just a strong one. My competing days are over but my life isn’t and I want to be able to do things like enter and spartan race and do well and be able to move well for the rest of my life. My training used to just be a main lift an accessory lift and I was done. Now I do mobility, power, strength, and conditioning. I use barbells, kettlebells and odd objects. It’s taken me to an athletic place I’ve never even considered and I love it.
I am with you, Jeff!!
Health is # 1
So true! I believe what doesn’t kill you makes you stronger, at least mentally haha! Almost 39 years of strong-body & mind training with no plans of stopping anytime soon! Almost 51 with lots of aches and pains but still pushing through! Keep up the good work Z!
Keep attacking, brotha, healthier = stronger!
All true, in a rut myself at the moment so workouts have changed. I cant focus on complex stuff right now. So Iam doing the Armstrong Pull Program, plus kbell swings, just staying loose, focusing on strength and health!! 42 btw. Just fitting workouts in AM/PM. stay safe!!!
Paul the joke AND truth of many guys our age is the warm up is now 45 minutes and the workout 15 minutes!
Hey, whatever it takes.
Hi Zach, I come from Greece and I’m following you since 2000. I apologize for my bad english, but I want to share with you my personal training story briefly. I’m 42 now and I started training when I was 12. I played water polo for 4 years and after I fell in love with boxing. But the last couple of years my elder son (14 years old now) began training in Greco Roman wrestling so I joined the club. I’m pushing some iron and I love wrestling. I hope that I’ll keep practicing for as long as I can. Thank you for the inspiration and motivation! Keep up the good work!
Nikos your story is awesome and I love what you’re doing with your son! It is awesome, keep in touch, my brother.
Going to turn 60 next mouth. Retiring this mouth. Still in the gym 3-4 days a week. Will still be lifting in my 90’s.
Michael what is the NEXT challenge since you are retiring? Congrats!
Zach, right now I am 64, heading for 65 in August (GOD-willing).
I am incredibly psyched about training!
I have changed methods and frequency of training as needed over the years, but look forward to crushin’it every time I train!
Be training with you this Saturday again
Boom!!!!
Zack,
When we were in high school I never took gym class or weight training seriously. Ended up at age 38 years old 240 lbs no muscle tone high cholesterol and blood pressure. So my goal was to by my 40th birthday was to get healthy. now 3 months after my 40th birthday I am the most fit I have ever been and continue to gain lean muscle. but I have realized that this is a lifestyle and it must be lived everyday.
Billy GREAT to hear from you and your new passion for health, brotha!
Keep me updated!
At a body weight of 173 lb, I recently did a chin up with an added weight of 174 lb, for a total of 347 lb. I am 67 years old and do not listen to all the propaganda about “old people” and weakness!
Warren, WOW, please take Video next time!
Yes, I need to take a video; however, I do have a photo. 🙂 Technologically handicapped as to how to attach it though.
Great stuff Zack! I am also a believer that if you want all the benefits of training badly enough then there is no excuse that can stop you, you will find a way no matter what gets in the way. I am 51 years of age and have been training for the last 25 years, originally starting with bodybuilding style isolation training and powerlifting style training and even some olympic lifting all of which I enjoyed and still use from time to time today. My training has since evolved especially after following you and Elliott Hulse to also include power, speed, body weight and strongman style training! As result my level of conditioning is on its way to being at its best ever! Even though my maximal lifts are not as high as when I was focusing just on heavy lifting, I can still Squat and deadlift around 190 to 200kg still not bad for a 52 year old silver back! I have even started doing some MMA which is also proving to be great fun. Keep up the great work I hope to continue doing this for as long as I can move!
Hi Zach,
I am 36 now and little injurys and wear and tear are starting to kick in. serving sometime in the forces 21 to 25 where you feel bullet proof bodybuilding training from 16 I think its caught up with me.I try to listen to my body and most of the time I do. But I get carried away sometimes and end up hurting something..more recovery time..haha. I have evolved more to training body weight mostly circuit style..and do mobility /stretching every day..if I miss a day I seize up lol! lifting weights has dropped away, apart from cranking my 15 stone frame with bodyweight training lol!
Is that a Travis County Strength T shirt you have on? I still follow Travis and his training which is a whole lot like yours….I remember the 2012 UGS Cert in Austin…you guys rocked and I was only 65 yrs. old then….I am training harder and smarter now thanks to the two of you! Oh yeah still coaching and loving it. Age is NEVER an excuse.
Thanks Zach!
I have scaled my training right back to bare minimum, and the recovery is much better now, Then constantly burning yourself out with other commitments
Don’t move weight…work the muscle! Train smarter, not harder. Slow down and forget about reps, adding in contractions and holds for intensity, to keep them in the low range.
Cheers
Good stuff!
I’m going to file this stuff for when i get “older.”
The older lifters always say they wish they did this when they were younger 🙂
Glad this helped you!
Z
not sure you got the joke 🙂