Quality protein is not just essential for the young athlete and body builders it is import for the athlete of aging. Quality complete protein is essential for building and maintaining muscle mass. Even if you do not workout your body is continually breaking down and rebuilding muscle. We will lose muscle mass and strength as we age but that process can be slowed and nearly halted by proper strength training and nutrition. Over the decades loss of muscle will lead to lack

Ladies, Your Heart Needs Strength Training Too Research has shown the various benefits of strength training for almost 100 years but things move slowly into popular culture. 50 to 60 years ago with the Aerobics craze it was thought lifting weights was purely cosmetic in nature. Dr. Kenneth Cooper, the for most expert on aerobic training, wrote "Weight training is like putting a paint job on a sports car. it looks good, but it doesn't make the engine run any better." Inte

With spring just around the corner and the recent nice weather you may be thinking about dusting off the clubs and getting ready for golf season. The most common injury for recreational golfers is lower back pain. It is not surprising with the explosive repetitive rotational nature of the sport. If you live in the Midwest or northern climate like I do you are not able to play golf in the winter months which can make the early season even higher risk as the number of swings

(And Why I Use That Phrase on Purpose) Most people flinch when I say it. “I’m not an athlete.” But that word matters. An Athlete of Aging isn’t someone chasing trophies. It’s someone training on purpose—with intent, progression, and respect for recovery. Athletes prepare. Athletes adapt. Athletes don’t leave things to chance. Most people do not exercise at all, of those that do very few actually train. Training is not about one workout, it is about a progression towards

Focus on Your Baseline Effort for a Standard Workout. Raising the floor is about improving your overall average workout not by improving your best workout but improving those poor workouts. Not all workouts will be great and you will not always be motivated. If you can do a little more on the days when you don't really want to you have improved. This is why strength training is so helpful in general, because by increasing strength you raise your baseline level and daily t

Strength Training For Life After 40 There’s a moment most people remember. It’s not dramatic. No ambulance. No MRI.It ’s the day you tweak your back brushing your teeth…or struggle a little longer getting up off the floor…or realize your balance isn’t what it used to be. Nothing is “wrong.” But something is different . "We have two lives, and the second begins when we realize we only have one." - Confucius We get out of school, get a job, get married, have kids and build a

You are never too old to get strong Let’s get one thing straight right out of the gate: unless you’re in a casket or cryogenically frozen, you are not “too old” to get strong. As long as you are alive your body has the ability to adapt and improve. I hear it too often—from guys in their late 40s or early 50s who somehow think their bodies have just up and retired. “I’m too old for that,” they say, or “I would get hurt, or that would kill me.” as if strength training is rese

Why You Should Keep Training with Back Pain Back pain can feel excruciating and intimidating. It can stop you in your tracks and make you...

1. Preserves Muscle Mass • After age 40, we naturally lose 3-8% of muscle mass per decade. Strength training helps counteract this decline, maintaining muscle and preventing frailty. Muscle mass and strength are inversely correlated with longevity. 2. Improves Bone Density • Weight-bearing exercises stimulate bone remodeling, reducing the risk of osteoporosis and fractures—a critical concern as bone density peaks around 30 and declines thereafter. 3. Boosts Metabolism • Musc

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The LIFTMOR (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation) study has proven what good strength coaches have known for years that targeted strength training can dramatically improve the lives of postmenopausal women with osteoporosis. Conducted in Australia, this groundbreaking research demonstrated that heavy resistance exercises—specifically squats and deadlifts—can significantly enhance bone density, muscle strength, and overall functional fitnes

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findings suggest that strengthening exercises not only enhance performance but also protect against common injuries like lower back pain

Strength Training Myth – It Is Too Late for Me to Start. Strength training might be great for young athletes or middle-aged individuals but it’s too late for me. I cannot tell you how often I have heard something to the effect “Well, that’s great for you, but I could never do that.” Sorry, I am not buying it. It’s never too late to build muscle, bone density, decrease pain, stiffness and improve function. If you can stand up out of a chair and walk around the room you can

Yes, I believe it is important to save and invest for your future in some form of retirement account. No, I am not giving financial advice. I am talking about your “physiological 401k”. Strength training is like making a regular payment in your “physiological 401k”. Each workout is a deposit, building up reserves of muscle, bone density, and function. Just as a financial 401k grows over time, strength training accumulates physical resilience, preparing us for the demands o

Clint Eastwood, the iconic actor and filmmaker, played tough guys most of his career. In real life he embodies a unique “tough guy”...

The Transformative Power of Exercise on Mood, Anxiety, and Brain Function