Train Smarter, Not Just Harder

If you're no longer in your 30s training should start to look different. The goal isn't always to train harder. It's to train smarter about three specific things:

Protein and resistance training work together. Muscle mass naturally declines with age, but resistance training combined with adequate protein intake is one of the most effective ways to counter it. Aim for 0.7 to 0.9 kg of protein for pound of body weight. For a 180 lb man that's 125 to 162 g of protein. Try to get the bulk of your protein through whole foods spread over 3 meals But if you're pressed for time, utilize a quality protein shake to cover for a missed meal and ensure you're fueling for recovery and growth.

Power matters as much as strength. Strength is how much force you can produce. Power is how fast you can produce it — and power declines twice as fast as strength as we age. That's why we program movements that ask you to move with some speed and intent, not just grind through slow reps. Adding power work preserves fast-twitch muscle fibers and sharpens reaction times.

Recovery takes longer, and that's normal. It's not that you're getting weaker. The same stimulus now needs more recovery time to turn into progress. And training without recovery isn't extra progress — it's just extra fatigue with no payoff attached. So build recovery days into each week and prioritize getting a good night's sleep, 7 to 9 hours, as often as you can.

None of this means slowing down. It means training with intention.

If you're an active adult and wondering how your training should change, talk with one of our coaches — it's a free, no-pressure conversation.