10 Rules for Lifting Safely After 40

  1. Learn how to brace your core 

  2. Don’t skimp or skip your warmup

  3. Use loads that feel heavy but doable

  4. Always leave at least one rep in the tank

  5. Practice perfect form. Over and over and over

  6. Don’t compete. Who cares how much other bros can lift?

  7. Minimize distractions while lifting - visual, audible, mental

  8. If not 100% certain you can complete the lift, back off and regroup

  9. Stay consistent. Going all-out every once in a while leads to inevitable injury

  10. Seek expert coaching - you probably only know a fraction of what you need to  

LFT HVY SHT - SAFELY

My formula for a perfect workout week

Monday - Work Capacity - schweady smoke session

Tuesday - Aerobic Conditioning - usually rucking

Wednesday - Strength - LFT HVY SHT

Thursday - Active Recovery - flexibility, easy walk, prehab

Friday - Strength & Anaerobic Conditioning - lift, then short, intense row

Saturday - Long Interval Aerobic Conditioning - hard effort, long hikes outside

Sunday - Full rest

Not every week looks like this. Some training phases follow a different pattern. Yours will look different. It all depends on your goals and time available. 


Paul Reilly