Athletic performance in your 40s?

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Originally Posted by TAFKALVS

Skateboarding is for Gen X’ers in their 50s trying to relive their youth. It’s super lame. No 30 year old skateboards, yuck.

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Ha! I'm super lame.

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Originally Posted by bennymac

I guess I’m just talking about where in the spectrum I mentioned above does one stop working towards further progression in weight. Talking about “lots of guys in their 40s lifting more than that” and womens world records doesn’t really answer that.

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I went on a little bit of a gym kick for the last 18 months or so, but have recently backed off significantly because I prefer to allocate that training budget to climbing and running.

In that time I got almost to 2x BW for 5 reps of DL, but repeatedly had minor lower back pains that would set me back. I now realize that I was progressing too fast and didn't have the core strength to maintain the proper form. Now I'm only doing DLs once a week or less, and can easily do 3 sets of 5 at 1.7x BW, which honestly feels like enough to me. I feel strong and stable, and that amount of training doesn't take away from the other things I prefer to spend my time doing.

It would be nice if there were a prescription for how strong one needs to be for optimum health/longevity/performance/etc, but unfortunately there are as many answers to that as there are people. It's a hard puzzle to solve for oneself.

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Originally Posted by Mani_UT

...a top athlete like Dan...

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LOL, no, not even close.

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Originally Posted by climberevan

In that time I got almost to 2x BW for 5 reps of DL, but repeatedly had minor lower back pains that would set me back. I now realize that I was progressing too fast and didn't have the core strength to maintain the proper form. Now I'm only doing DLs once a week or less, and can easily do 3 sets of 5 at 1.7x BW, which honestly feels like enough to me. I feel strong and stable, and that amount of training doesn't take away from the other things I prefer to spend my time doing.

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3x5 is a lot of volume for DL. Even in Starting Strength, once you get out of the rank beginner phase DLs are done every other week for 1x5. I never do more than 3x3 or 1x5 (work sets), and usually every other week at most.

One thing about strength is that it's a much more durable adaption than cardio. You can really dedicate some time to it, get stronger than you need/want to, then back off and maintain 80% of what you built with a lot less work.

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Originally Posted by climberevan

IIt would be nice if there were a prescription for how strong one needs to be for optimum health/longevity/performance/etc, but unfortunately there are as many answers to that as there are people. It's a hard puzzle to solve for oneself.

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Andy Galpin has some good stuff that's not powerlifts. These are all for up to 40, take 10% off for each decade thereafter.

-Broad jump your height or better
-Vertical jump >24 inches
-Hand grip dynamometer score of 40-60 kg
-Dead hang >60 seconds
-Bilateral leg extension 1x BW
-Goblet squat 0.5x BW
-FFMI >20
- >25 consecutive push-ups

https://podcastnotes.org/huberman-la...-guest-series/
https://www.youtube.com/watch?v=zEYE-vcVKy8

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^^ this is the gold standard to measure peak fitness


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Now 55, I’ve always been compulsively active, skiing all winter, trail building and mountain biking all summer, surfing in the Spring and Fall. Just keeping going, while slowly adjusting down my performance expectations, has served me well. I always get up early, go through a basic yoga routine which serves as an effective body check in, then spend 30 minutes or so focused on my current priorities, usually some mix of rehabbing more recent injuries and compensating for old ones. With a yoga mat, a few bands and hand weights, and a Google search, it seems easy to develop the routines I need. My legs are strong from constant use but I am making a concerted effort to incorporate more upper body resistance exercises, still pretty pathetic compared to the lifting that others here are doing. Keep it simple, minimize stress, stray active, get lots of sleep, eat real food, just a couple of beers per day, and I hope to be skiing until close to the end.

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Originally Posted by Dantheman

LOL, no, not even close.



3x5 is a lot of volume for DL. Even in Starting Strength, once you get out of the rank beginner phase DLs are done every other week for 1x5. I never do more than 3x3 or 1x5 (work sets), and usually every other week at most.

One thing about strength is that it's a much more durable adaption than cardio. You can really dedicate some time to it, get stronger than you need/want to, then back off and maintain 80% of what you built with a lot less work.



Andy Galpin has some good stuff that's not powerlifts. These are all for up to 40, take 10% off for each decade thereafter.

-Broad jump your height or better
-Vertical jump >24 inches
-Hand grip dynamometer score of 40-60 kg
-Dead hang >60 seconds
-Bilateral leg extension 1x BW
-Goblet squat 0.5x BW
-FFMI >20
- >25 consecutive push-ups

https://podcastnotes.org/huberman-la...-guest-series/
https://www.youtube.com/watch?v=zEYE-vcVKy8

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Galpin and Peter Attia have alot to say in this space. Attia’s more focused on what you should be doing now that will allow you to remain healthy and active CC


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Originally Posted by Dantheman

LOL, no, not even close.



3x5 is a lot of volume for DL. Even in Starting Strength, once you get out of the rank beginner phase DLs are done every other week for 1x5. I never do more than 3x3 or 1x5 (work sets), and usually every other week at most.

One thing about strength is that it's a much more durable adaption than cardio. You can really dedicate some time to it, get stronger than you need/want to, then back off and maintain 80% of what you built with a lot less work.



Andy Galpin has some good stuff that's not powerlifts. These are all for up to 40, take 10% off for each decade thereafter.

-Broad jump your height or better
-Vertical jump >24 inches
-Hand grip dynamometer score of 40-60 kg
-Dead hang >60 seconds
-Bilateral leg extension 1x BW
-Goblet squat 0.5x BW
-FFMI >20
- >25 consecutive push-ups

https://podcastnotes.org/huberman-la...-guest-series/
https://www.youtube.com/watch?v=zEYE-vcVKy8

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Galpin and Peter Attia have alot to say in this space. Attia’s more focused on what can you do now to remain healthy and active into your 70’s - 80’s - 90’s.

For me, I’ve always had a runner’s body - skinny and not alot of muscle mass. So to be able to ski at a decent level through my 70’s, I’m trying to add muscle mass now (mid 50’s) to offset that decline as I age.


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Originally Posted by Dantheman

LOL, no, not even close.



3x5 is a lot of volume for DL. Even in Starting Strength, once you get out of the rank beginner phase DLs are done every other week for 1x5. I never do more than 3x3 or 1x5 (work sets), and usually every other week at most.

One thing about strength is that it's a much more durable adaption than cardio. You can really dedicate some time to it, get stronger than you need/want to, then back off and maintain 80% of what you built with a lot less work.



Andy Galpin has some good stuff that's not powerlifts. These are all for up to 40, take 10% off for each decade thereafter.

-Broad jump your height or better
-Vertical jump >24 inches
-Hand grip dynamometer score of 40-60 kg
-Dead hang >60 seconds
-Bilateral leg extension 1x BW
-Goblet squat 0.5x BW
-FFMI >20
- >25 consecutive push-ups

https://podcastnotes.org/huberman-la...-guest-series/
https://www.youtube.com/watch?v=zEYE-vcVKy8

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Galpin and Peter Attia have alot to say in this space. Attia’s more focused on what can you do now to remain healthy and active into your 70’s - 80’s - 90’s.

For me, I’ve always had a runner’s body - skinny and not alot of muscle mass. So to be able to ski at a decent level through my 70’s, I’m trying to add muscle mass now (mid 50’s) to offset that decline as I age.


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Can a over 50 dude post in here? Asking for a friend.


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For those of you in your 50s do you feel like you've lost a lot of fitness since your peak, or at least since say your 30s? I feel like I've lost a bit, but not that much. In skiing I don't feel any difference, but I'm also a pretty casual skier, so it's not like I was ever doing 20 foot cliff drops. I haven't lifted seriously since my 20s, so again I don't have a gold standard for comparison. Where I can compare is swimming, since I started my post-collegiate masters career at 32 and have been swimming competitively since (I'm 53 now). My times are slower now than when I was in my 30s, but I was also training more back then. I also tell myself I could get close again if I just committed myself more, but maybe that's a common refrain. Realistically right now I'm probably two seconds slower in a 100 yard race, which takes less than a minute, so maybe 3-4% slower.

Not really at all. Im sure it’s not reality but in a lot of ways I feel stronger. Just as fast and strong on the skis , have lost a gear on the bike but no big difference. The injuries are what are adding up. Up until about 35, I had a clean slate. Since then, I’ve got a fucking laundry list full and they take a lot longer to heal too!

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Originally Posted by The AD

For those of you in your 50s do you feel like you've lost a lot of fitness since your peak, or at least since say your 30s? I feel like I've lost a bit, but not that much. In skiing I don't feel any difference, but I'm also a pretty casual skier, so it's not like I was ever doing 20 foot cliff drops. I haven't lifted seriously since my 20s, so again I don't have a gold standard for comparison. Where I can compare is swimming, since I started my post-collegiate masters career at 32 and have been swimming competitively since (I'm 53 now). My times are slower now than when I was in my 30s, but I was also training more back then. I also tell myself I could get close again if I just committed myself more, but maybe that's a common refrain. Realistically right now I'm probably two seconds slower in a 100 yard race, which takes less than a minute, so maybe 3-4% slower.

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I’m still doing most of the same things on skis as I was 20 years ago, it’s just been a slow incremental decline in most of my physical capacities, most noticeable since my mid 40s. I’ve been able compensate somewhat by being smoother, more selective, and more prepared, but I’ve definitely lost endurance on the skin track, and recovering from even minor injuries takes way longer.

54 here. I’m a bit slower on the bike and uphill on skis vs 10 years ago. The biggest thing I’ve noticed is how much harder I have to work to stay fit and how quickly it goes away if I let up. Recovery from big days or lots of volume definitely takes longer. I joke that riding five or six days a week used to make me skinny and fast and now it just makes me tired and slow.


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Originally Posted by bennymac

In my 40s. Not overweight. No major injuries. Never have had surgery. 6’3” and around 180lbs.

Aiming to get my deadlift 1RM to 360lbs would serve me how?

I’m 100% on board with the benefits of strength training. At one end of the spectrum is the sedentary version of me doing zero strength training - at the other end is me doing powerlifting at levels that lead to repeated injury. Somewhere in the middle is a sweet spot where I’m staying fit, enjoying life, avoiding injury as much as possible, performing how I like in my recreational activities.

I’m careful to not do things in the gym that put me at high risk of major injury. But I’m talking more about micro-injuries - the kind of stuff that puts you out of commission for a week. You can be super strong and flexible but past a certain age (different for everyone) these micro injuries are likely gonna occur - sometimes even when doing the same thing you’ve been doing for years/decades - whether that’s in the gym or on the trails or around the house.

Aiming for those levels posted above seems to me like 1) it’s gonna eat up a lot of time and focus to get there and 2) it’s gonna increase the risk of getting small injuries from lifting (when part of my goal of lifting is to do the opposite - prevent injury - both in the gym and outside it)

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Yea, I think those numbers are like, for someone who has already hit those numbers in younger years and is justmainting.

Waking up on your 40th birthday and saying welp, I'm 40, time to get that 1.5X bodyweight squat is silly.


I'm only 38, but I both never lift very heavy, and also regularly get told things like I am a 'powerful' skier. I do all my squats on the platform side of a bosu ball though, so fast twitch muscles are worked way more than just a standard front squat.

That to me, is the biggest utility skiing. We aren't linebackers, this isn't about how hard you can push for like 6 or 8 seconds at a time. Its about your ability to balance, holding a certain amount of strength while balancing, but also then periodically having short duration movements where you either have to resist a lot of g forces, or explosively spring with your legs.

These last two might benefit from higher squat numbers, but its the need to hold static strength while balancing, doing an explosive movement, then without any rest, going back to the balancing and static strength deal that I think is the most taxing to your muscles while skiing.

10 to 15 minute sets of switching back and forth between squats and upper body exercises, all while balancing on the platform side of a bosu ball, and not stepping off or taking any breaks, seems to me, to be the best preparation for skiing. Especially when combined with single leg balancing exercises on the bosu ball, and single leg plyometrics.

Ligety talks about his training at 17:30 in this podcast:

https://open.spotify.com/episode/2yy...u1F2dJVGrE5Leg

His focus sounds like it was much more on muscular endurance than it was on 1 rep max.

(Note that the lead in to this was talking about the 35m skis and how demanding they were.)

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Originally Posted by leroy jenkins

Yea, I think those numbers are like, for someone who has already hit those numbers in younger years and is justmainting.

Waking up on your 40th birthday and saying welp, I'm 40, time to get that 1.5X bodyweight squat is silly.


I'm only 38, but I both never lift very heavy, and also regularly get told things like I am a 'powerful' skier. I do all my squats on the platform side of a bosu ball though, so fast twitch muscles are worked way more than just a standard front squat.

That to me, is the biggest utility skiing. We aren't linebackers, this isn't about how hard you can push for like 6 or 8 seconds at a time. Its about your ability to balance, holding a certain amount of strength while balancing, but also then periodically having short duration movements where you either have to resist a lot of g forces, or explosively spring with your legs.

These last two might benefit from higher squat numbers, but its the need to hold static strength while balancing, doing an explosive movement, then without any rest, going back to the balancing and static strength deal that I think is the most taxing to your muscles while skiing.

10 to 15 minute sets of switching back and forth between squats and upper body exercises, all while balancing on the platform side of a bosu ball, and not stepping off or taking any breaks, seems to me, to be the best preparation for skiing. Especially when combined with single leg balancing exercises on the bosu ball, and single leg plyometrics.

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I guess we can add kinesiology expert to the list of things LeRoi excels at. 38? You’re still a child


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Originally Posted by MagnificentUnicorn

I guess we can add kinesiology expert to the list of things LeRoi excels at. 38? You’re still a child


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Its hilarious that you say this immediately after someone posts a link of ted liggity basically saying the same thing I said.


We should have a ski off. And put money on it. Like, lots of money. Shit, lets make it real, and play for blood shall we? Winner takes a finger or an ear then I get to wear it on the necklace with the others.

Like I said, you’re an insecure child. You’re probably well versed in spare checking


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Originally Posted by MagnificentUnicorn

Like I said, you’re an insecure child. You’re probably well versed in spare checking


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What in the world does this have to do with athletic performance in your 40s? Would you like to discuss the topic at hand, or throw some kind of a temper tantrum?

Or shall we engage in feats of strength to determine whos a better athlete?

You’re not 40. What does your opinion matter ?

It’ll be fun watching your insecure rambling for a while


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We have a thread for that.

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Originally Posted by MagnificentUnicorn

You’re not 40. What does your opinion matter ?

It’ll be fun watching your insecure rambling for a while


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ehh, you gotta do waaaay better than this if you want to rile me up. I mean, what even is there to rant about here? Its too stupid to have much to say about it.

I mean, you're not 40 what does your opinion matter? Was this supposed to be ironic? Like, in the sense that its something a 3rd grader would say to taunt another, but its also making it clear the person saying it is over 40?

I'm left more confused and bored than anything.


And i was suggesting we forget this matter of opinions and make it about feats of strength and finger necklaces for the victor but here you go with this weak ass opinion shit.

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Originally Posted by leroy jenkins

ehh, you gotta do waaaay better than this if you want to rile me up. I mean, what even is there to rant about here? Its too stupid to have much to say about it.

I mean, you're not 40 what does your opinion matter? Was this supposed to be ironic? Like, in the sense that its something a 3rd grader would say to taunt another, but its also making it clear the person saying it is over 40?

I'm left more confused and bored than anything.


And i was suggesting we forget this matter of opinions and make it about feats of strength and finger necklaces for the victor but here you go with this weak ass opinion shit.

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Keep it coming, moar words!


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I bet you think about me when your wife lets you fuck her when her boyfriend is out of town and getting angry is the only way you can finish. You're obsessed with me.

I’m not married, but nice fantasy. I’m sadistic, I like poking fun at the village idiot.


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As to the why? I could say something cheesy like "your health is your wealth" or "nothing feels better than feeling good" but really it is more like "this guy is 54 and I want to have as much fun as he is having".

https://www.youtube.com/watch?v=swDBn0jrE5o

Gaffney is setting a really high bar, especially considering that his prior two seasons have both ended prematurely with gnarly wrecks resulting in multiple serious injuries.

Agreed. I'm not saying that level of skiing is attainable for me, but it sure is motivation to get away from the desk and throw some weights around. As is every other smiling old dude getting after it.

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Originally Posted by Hopeless Sinner

Coronary calcium test is a heart and artery scan. It will show plaque buildup, if any, but it's nice to have for a baseline and clears you to restart more intense training. You mentioned cholesterol levels so that's why I suggested the cc test.

Z is way above my social status! LOL

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So did anyone ever get this done? I did mine last week and the score came back 70. I was hoping for less, my cholesterol has never been “bad” over the last twenty years but I do have a big family history for heart disease.

I had this test when I was going through heart scare tests. I don't know my number, but the cardiologist said I don't have to worry about heart problems, so that was good.

I got laid off around the same time and ended up retiring. My problems went away. Stress doesn't some amazingly bad things to our bodies.

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Originally Posted by zion zig zag

So did anyone ever get this done? I did mine last week and the score came back 70. I was hoping for less, my cholesterol has never been “bad” over the last twenty years but I do have a big family history for heart disease.

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Reading into this more, it looks like the score is just a total of each artery’s blockage? And lucky me, 49 of 70 came from my LAD.

I thought that calcium score test is 0-1000. If so, 70 is excellent

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Looked back and I had the coronary calcium CT scan last May.
Early 60's and have had borderline high cholesterol and blood pressure for a while.
Was a bit surprised that my score came back as zero; but happy to see it.

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Originally Posted by rod9301

I thought that calcium score test is 0-1000. If so, 70 is excellent

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Top end is unlimited as far as I know, but over 1000 probably get you a direct trip to the Cath Lab. 70 is “mild risk.”

I bought Ben Bruno’s app and have been using it for the last 9 weeks. It has really helped my consistency and gotten me to 3 weight workouts a week instead of 1.5. One big difference is that I will now squeeze in a home workout using my wife’s adjustable 50lb dumbbells even if that means I have to go high rep to get intensity.

The training isn’t ideal for a skier but can be really close if you add some ployometrics at the beginning and cardio at the end.

I’ve recommended to a number of people including some beginners and they have really liked it for the training programs and instruction videos.


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Thanks for sharing the recommendation. Curious how you were dovetailing your 3 days/week weight workouts with big ski days at the resort. With legs, I had a challenge balancing weight workouts focusing on legs (that coupled with knee PT) with leg blaster workouts with bigger ski days riding the lifts with rest days.

Good question.

I also lift heavy for legs and it definitely interferes with mtb and ski seasons.

I lift 3 times a week for 6-8 weeks in May and October, then only once a week maintenance. The maintenance is only 5 reps at the max weight, this way i didn't get sore. I do it on an off day, but if need be(powder), i can ski the following day.

Upper and core 2 days a week all year
Same with stretching.

I would not recommend leg blasters at all during ski season

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Agreed. During the heart of ski season I drop to 1 or 2 leg workouts per week. Heavy weight, low reps, mostly squats and deadlifts, and hip thrusters when I convince myself to go through the hassle of setting them up. No leg blasters after preseason/early season. I think higher weights/lower reps seems to lessen the built up fatigue of also trying to stay in bike shape while still playing a day of high intensity indoor soccer per week during the ski season - plus all the skiing.

Also, I've started to treat significant ski trips as performance events. I used to try to pack in a bunch of lifting and biking right before I left and that started leading to tired legs to start the first days. Instead I'm now tapering a little - no big leg days for 2-3 days before a multi-day ski trip.