The longevity exercise everyone over 40 should be doing: Plyometrics. You lose explosive power faster than strength as you age. And almost no one knows how to rebuild it. Here are 5 beginner plyometric exercises to get you jumping again:

The highest ROI health intervention I’ve experienced in my 40s: Getting my cardiovascular fitness dialed in. I was already lifting, managing stress, getting enough sleep, and taking supplements. But improving my cardio took my health and energy to another level. If you’re over 40, don’t neglect it.

Don’t be the guy over 50 who: → Chases soreness → Lifts light weights for lots of reps → Starts a new program every month Be the guy over 50 who: → Pushes every set until the last few reps are hard → Adds a little weight to the same lifts each month → Eats protein at every meal If you’ve been lifting for years and still look the same, check which guy you’ve been.

Grab a tape measure and check your waist once a week. If the scale is stuck but your waist is going down, you’re losing fat and keeping muscle. That’s a win.

Meet Gary. He’s an IT executive in his 40s, and he hadn’t weighed under 175 lbs in 20 years. On top of that, his shoulder and low back kept flaring up, so even push-ups and badminton were a gamble. In about a year of working with us, Gary: • Lost 45 lbs, going from 205 to 160 • Dropped from 22% to 18% body fat on his DEXA scans (a body scan that measures fat and muscle) • Did most of it with home workouts • Went from 0 pull-ups to 6 • Got back to push-ups and badminton without his shoulder flaring up If you want to lose the weight without your joints paying for it, my DMs are open.

One of the best things about jiu-jitsu is how quickly it destroys your illusions about yourself. Look at the comments. Guys who’ve never trained confidently explaining how they’d escape this choke. “Just hit em in the balls!” Riiight. They have no idea what they’re talking about. Never been in this situation and do t realize how helpless they’d be - especially with the adrenaline dump. And the sad part is they don’t know that they don’t know. This happens in fitness all the time, too. Guys confuse having an opinion with knowing what they’re doing. Don’t be that guy.

What moves the needle for fat loss over 50, in order: 1. Calorie deficit 2. Lifting 3. Protein 4. Daily steps 5. Sleep

Be honest: when’s the last time you could do something physical without thinking “I hope this doesn’t hurt”?

Coming back to the gym after a few months off? Start with about half the weight you used to lift. Maybe less. It’ll feel way too light the first couple of weeks, and that’s the point. Your muscles come back fast. Your tendons and joints take longer. Most comeback injuries happen in the first month.

One thing guys over 40 need to understand: Your penis and brain both depend on healthy blood vessels. And erectile dysfunction can sometimes be an early warning sign of cardiovascular problems. Don’t wait until your health starts failing to take cardiovascular fitness seriously. Also… Cardio > Cialis

If your knees hurt, check your ankles. When your ankles are stiff, your knees often end up picking up the slack on squats, stairs, and running. A few minutes of ankle mobility a day can take a lot of pressure off.

Retiring without a plan for your body is one of the riskiest moves anyone can make. You planned your money for 30 years. Plan your body too.

If your knees hurt when you squat, don’t quit squatting. Put a box or bench behind you and only go as low as you can without pain. Even if that’s barely bending your knees at first. Then lower the box an inch every week or two. Most guys go from full squats to no squats when there’s a lot of room in between

Hot take: Most group fitness classes are built to make you tired, not better. No progression. No tracking. Nobody checking your knees. Sweaty doesn’t mean it’s working.

Simplest habit tool I know: Put a calendar on the wall. Big X every day you train. After a couple of weeks, your only job is to not break the chain.