When I was training for my kung fu black belt at age 32, I hired a personal trainer who was a world champion in Brazilian jiu jitsu to create a strength training and agility program that would support my training for my black belt so that I could stay healthy and strong.

When I was training with him at the gym, people would stop and ask, “What are you training for?”

Our reply, “LIFE!”, Haha!

Over 40, lifting weights, eating enough protein, and walking 10k+ steps per day is not just about aesthetics, it’s about your health and your ability to complete activities of daily living such as:

• Carrying your groceries
• Putting your carry-on in the overhead bin on an airplane, by yourself
• Being able to sit in the exit row of plan because you know that in the case of an emergency, you can lift the 50lbs airplane door, FOR REPS
• Getting up from a lying down position, on the floor without any help, or without pressing on your knee for support to get up without leaning on any furniture for assistance

Your ability to move well and be strong as you age into your 40’s, 50’, 60’s and beyond is so that you can not only survive, by getting up off the floor, but so that you can increase your health span and THRIVE.

Over 40, to counter the effects of aging such as muscle loss, diminished brain function, hormone changes, and gut sensitivity that leads to excess inflammation, do the following:

• Lift weights 4-5x per week
• Walk 10k+ steps per day
• Eat at least 1g of protein per lb of bodyweight to build muscle
• Take targeted supplements to support muscle, bone, brain, and mitochondrial health and to counter inflammation (e.g. Creatine, Urolithin A, Vitamin D, Omega 3)
• Eliminate/minimize alcohol

PLUS, adding this ONE LIFT to your weekly lifting routine, even just once per week, will help you train for life and get up from the floor without help:

The Turkish Get-up (TGU).

Why the TGU?

Like crawling, rocking, and rolling, the TGU brings you back to ground work.

As adults, after we learn to walk and run, we move away from ground work and being on the ground, and can lose the ability to get up from the ground without assistance.

Keeping up with ground work in your lifting routine can help you be comfortable getting up and down from the ground with ease and without assistance as you age.

Over 40, train with a purpose, train for a longer healthspan, train for LIFE!

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