Article Rundown

• Updates coming to 10/20/Life!
• Biological Age vs Training Age
• How Training Needs to Change as you Age
• Are Deloads Necessary?
• My experience

How Training Needs to Change with Age

In this video, I discuss the essential need for training to evolve as we age. If you’ve read the second edition of 10/20/Life, released in March 2017, you know it serves as a professional guide to building strength. I am currently working on a third and potentially final edition, where I will delve deeper into topics such as deloads, off-season strategies, peaking, specialty bars, box squats, powerlifting gear, and various techniques I’ve learned to achieve the highest squat of all time. This upcoming edition will incorporate four additional years of competition experience, including my accomplishment of setting the all-time world record squat of 1,306 pounds. Stay tuned for more updates!

Biological Age VS. Training Age

A major theme in 10/20/Life is the importance of training for longevity and long-term goals. This requires tailoring your training as both your biological age and lifting age change. Biological age is straightforward—it’s simply the number of years since your birth. Lifting age, however, can be more complex. For instance, someone who is 50 years old biologically might have a lifting age of just 25 if they recently started strength training and lack prior injuries or physical trauma. Their joints, such as knees and shoulders, may be in excellent condition, having not been subjected to years of wear and tear from heavy lifting or contact sports.

Conversely, individuals who have engaged in sports like football throughout their youth often experience cumulative injuries that require consideration when training. Due to the toll their bodies have taken, many of these athletes may require knee or hip replacements by their 50s or 60s.

The Changes That Need to be Made

However, I also know numerous 50-year-old men who have recently embarked on their weightlifting journeys, enjoying strength training without past injuries. These individuals can often train similarly to those in their 20s, even if their recovery isn’t quite as rapid. It’s essential to note that someone with a training history of 5 to 10 years is likely to have sustained less physical damage than someone who has been lifting for 35 years.

As you age, both biologically and in terms of training experience, adjustments to your training regimen become imperative. When you are younger, a higher frequency and volume of training, with fewer deloads, can be effective. However, as you age, I recommend incorporating more recovery time to prevent injuries and chronic pain. In 10/20/Life, I advocate for deloading every 3 to 4 weeks. This approach serves as a safeguard against overtraining, allowing your bones, tendons, and ligaments—structures that take longer to heal—to recuperate adequately.

For bodybuilders, muscle recovery tends to be quicker, particularly in younger individuals. Yet, older lifters will generally experience slower recovery times. With more years of lifting under your belt, it becomes increasingly necessary to reduce training intensity, frequency, and volume. Adaptation to your body’s needs is crucial as you accumulate physical experiences.

I personally noticed significant changes in my recovery around the age of 35. It became more challenging to prepare for competitions and execute heavy lifts as the accumulated strain from lifting since I was 13 began to take its toll, both mentally and physically.

Conclusion

Can you skip deloading every 3 to 4 weeks? Yes, but it’s a wise safety measure. Younger and less experienced lifters can afford to train without frequent deloads as they build their foundational strength. However, if you are 50 years old with over 20 years of training experience, I strongly recommend a program that incorporates regular deloads, such as the one in 10/20/Life. This practice helps you recover, refine your technique, and ultimately continue progressing without injury.

Training must adapt as your biological and lifting ages increase. Following the regimen of a genetic outlier who appears to defy these principles may lead to burnout or injury. My training program, leading up to my 1,306-pound world record squat, looked markedly different than it did 5 to 10 years ago.

In conclusion, embracing a flexible training philosophy that prioritizes recovery and adaptation is vital for longevity in strength training. By recognizing and responding to the changes in your body, you can continue to pursue your fitness goals safely and effectively as you age.

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

Program adherence & accountability coaching