05/19/2026
I get it, there’s nothing like ripping a heavy deadlift off the floor or throwing up a new bench press PR. 😎
But, if you want to do these things for a long time without all the inevitable aches and pains, there’s a few key things you have to include in your training, especially as you age.
Here are the top 3 mistakes gym rats over 40 make: (gym rat is a compliment by the way) 😤💪
1️⃣ Neglecting mobility work
You don’t have to go crazy, but it has to have a place in your program if you want to train hard over the long haul.
An individualized warm up that targets your specific needs, or even some filler exercises between heavy lifts, is plenty to keep you mobile and healthy. 👍🏻
2️⃣ Not training power
Power is the first quality we lose as we age. It’s basically just the ability to move quickly.
Want to chase around your kids without worrying about pulling muscle? Or get to that drop shot up by the net?
You have to train power.
Throw medicine balls, do box jumps, move light weights fast, or even sprint if you’re able.
Make sure it fits your current abilities, but throwing a power circuit into your training 1-2 times per week makes all the difference. 👌🏻
3️⃣ Only lifting bilaterally
For pure strength, bilateral lifts are king: squats, bench, deadlift. 👑
But if you want to be strong AND stay healthy, you need to use alternating and unilateral lifts as well.
(Think split squats, lunges, single arm presses and rows. I’d even throw rotational core work in this category.)
In life and sports, we rarely do anything that is truly on both legs/both arms. Everything is one side at a time.
Alternating and unilateral exercises keep you strong, healthy, and functional.
✅Win, ✅win, & ✅ win.
FOLLOW US for more content to help you stay strong and healthy as you age, so that you can continue to move better, feel better, and perform better for the rest of your! 🤝🏋🏻♂️
