The BEST Way to Train for Strength As You Age (NON-NEGOTIABLE!)
If you wanted to understand longevity and how to be forever fit, to not just live longer, but live longer with a higher quality of life; this is the video for you. In this video, I explain how strength important strength is for longevity as you get older. What I cover in this video I call the unbreakable laws of longevity.As I quickly approach 50 years old, I have turned my focus to longevity and living longer with a higher quality of life. As I get older, I find this concept to be more and more important with every year.
The first longevity law is that you must become as "absolutely" strong as possible. This is where the argument of absolute strength vs relative strength comes in. Being relatively strong, pound-for-pound, is important. However, how does it compare to absolute strength? Relative strength being based on your bodyweight and absolute strength being based on how much weight you can lift overall.
Absolute strength standards would include a 100 lb chin-up, 200 lb overhead press, 300 lb bench press, 400 lb squat, and 500 lb deadlift. Relative strength standards include a 1.25-1.75x bodyweight bench press, 2-2.5x bodyweight squat, and 2.55-3x bodyweight deadlift. But whether it is relative or absolute strength, they are still urging progression with heavy loads.
Now, I want to ask you a question; are pushups a good measure of strength? With 75% of your bodyweight being lifted for a pushup, a 160 lb person is only lifting 120 lbs. Translate that to a bench press. Is a 120 lb bench press strong? What if you can do it for 15, 20, or 40 times? Are you getting stronger? Sure, but I would argue that you are building muscle endurance instead of strength.
Strength is built in the 1-8 rep range. Take note, though; in your 20's and early 30's, the zone of risk is fairly small being reserved to the 1-2 rep range. As you get older, especially in your late 30's and above, your zone of risk increases in this range. You're better off lifting in the 5-8 rep range to avoid injury.
This leads to the next longevity law: strength is everything, but not the only thing. Let me explain.
We usually take look at something called the strength pyramid. This has strength at the base, which feeds into hypertrophy or muscle building, power, speed, agility and quickness, as well as skill work. Think of it this way: in baseball, if a batter can make contact with the ball 10 times out 10 but can't hit the ball past the infield; they are not going to make the team over the player that can actually hit into the outfield or over the wall. This is fed by the strength that they built.
However, there is a something that is more important. The strength TREE. This means that there are concepts that act as the roots that feed strength. Think of it this way; if the roots of the tree are weak, the tree will not be able to prevent itself from falling. Another example would be a 500 lb squatter placed on a bosu ball, the lack of stability would mean that they likely would not be able to still squat that 500 lbs.
When you lack stability, flexibility, and/or mobility, you are not as strong as you could be. This is what I call realized strength. This is absolute strength minus the weak roots. If you lack thoracic mobility, you might be overhead pressing 95 lbs. However, if you were able to improve your mobility, you would have an easier time getting the barbell overhead. You would become absolutely stronger meaning your realized strength would increase as well.
If you focus on the strength tree over the strength pyramid, those absolute strength standards might be closer than you think. By focusing on the root system of the strength tree, you will increase your absolute strength to where you will get closer and closer to those numbers.
When it comes to longevity and getting older with a higher quality of life, you need to focus on your strength as you get older and older. Remember, you lose strength every decade after 30. In order to maintain a healthier, longer life, you need to focus on getting stronger. This is fed by your mobility, flexibility and stability. These are things you cannot ignore.
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If you are looking for a complete workout routine that works on strength, mobility, stability, and flexibility so that you live longer with a higher quality of life, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly.
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