06/02/2026
Today we’ve completed the full 6-month 360 Longevity Blueprint programme.
Three people.
Over 65 years old.
Three 1-hour strength & conditioning sessions per week.
I ran this programme for free to prove a point: that with the right approach, strength training can genuinely change lives well into later life.
Seeing the transformation first-hand has been incredible. These were not “easy” cases. We were working with long-standing MSK conditions including lumbar spondylosis, severe osteoarthritis, cervical spondylolisthesis and gluteal tendinopathy — the sort of diagnoses that often cause people to write themselves off before they even start.
As an injury specialist, I knew that if we trained intelligently — modifying exercises, respecting symptoms, and progressing at the right pace — their bodies would adapt.
And they did.
We’ve seen clear improvements in body composition, muscle mass, bone density and cardiovascular health (VO₂ max). More importantly, we’ve seen real-world changes: getting back to horse riding, moving with confidence again, even being able to run down the stairs without fear.
This came from progressive strength training — moving from deadlifting 20 kg to over 80 kg, building up to sled pushes of 100 kg+, and steadily expanding what they believed was possible.
And the best part?
They’ve decided to carry on the “torture”.
Proof that it’s never too late to get stronger — and that ageing doesn’t have to mean slowing down.
