Two hours a week – that’s all I do

The lie: more training after 50 is how you fight decline.

The truth: the body needs far more rest than training. Especially after 40 and 50.

I train two hours a week. Three sessions. Monday, Wednesday, Friday. 35-40 minutes each. Full body every time. Circuit format. Compound movements. HIIT. Done.

I’ve been followed these fundamentals for 14 years now. The exercises have shifted, but very slightly – a decade of pure calisthenics, now combining bodyweight with free weights – but the principles haven’t changed. Full body. Compound. Circuit. Rest.

And the rest matters more than most people think.

Here’s the thing. You could copy my exact routine and still not have the results I have.

Because the routine isn’t really the point. The point is what I talked about in the previous video of this series – predictive processing. Your biology organizes around what you expect. And

I walk into every session at 51 expecting to improve. Not maintain. Not manage decline. Improve. Same expectation I had at 25.

That’s not a technique. It’s not something I meditate on before training. It’s just… the operating system I run on.

And it matters more than any exercise selection.

So the question isn’t what exercises you should do. The question is – what have you quietly decided is possible for your body at your age?

That’s the one worth staying with for a bit.

Watch the full video here