5 min readWE ALL HOPE to maintain strength and agility as we age. However, many training methods focus on short-term results that might compromise long-lasting health and functionality. A smart approach to lifting can lead to both immediate gains and sustainable strength, guiding you through the decades ahead.
According to Eben Samuel, C.S.C.S., fitness director at Men’s Health, there’s a significant gap in conventional wisdom about training for longevity. He emphasizes that true strength for life isn’t merely about heavy lifting or endless cardio; it requires a holistic view of your ‘strengthspan’—a concept that encompasses not only muscle mass but also functional movement and overall fitness.
Samuel speaks from experience, having pursued an intense regime focused on building muscle, only to realize that this limited his overall mobility and performance in everyday activities. To achieve lifelong strength and agility, it’s essential to adopt a balanced approach to fitness, considering every aspect of your physical capabilities.
To optimize your strengthspan, aim to incorporate diverse training aspects: absolute strength, aerobic capacity, explosive power, aesthetic gains, and practical functionality. These elements are foundational to a robust fitness regimen, as highlighted in the MH Maximum Strengthspan program.
To kickstart your journey to better overall strength and health, here are four common training mistakes to avoid.
Avoid Exclusively Lifting Heavy
OFTEN, MEN MEASURE their progress through how much weight they can lift. However, only focusing on heavyweight exercises can slow down your movements and hinder your ability to perform at higher speeds, as Samuel points out.
Focusing solely on lifting heavy weights means you miss out on crucial components like speed, explosiveness, and agility. Even if competition isn’t your goal, these attributes are vital for maintaining an active and fulfilling lifestyle as you age.
Instead, Incorporate Speed Training
Engage in Fast Movements Weekly
IF YOU AIM for increased strength or muscle growth, integrating heavy lifting is key, but don’t overlook other skills. Make it a point to include explosive movements, such as kettlebell swings, box jumps, and sprint intervals, in your routine.
Samuel recommends selecting at least one explosive exercise each week. This practice will ensure that your workout routine remains balanced and that you develop multi-dimensional strength.
Don’t Shy Away from Low-Repetition Training
ADHERING STRICTLY TO traditional sets of eight to ten repetitions might yield some muscle growth, but skipping low-rep sets will limit your ability to lift heavier weights in the long run.
As Samuel asks, “If you’re in need of strength in a critical moment, would you prefer someone who can lift 1,000 pounds once or someone who can do it four hundred pounds multiple times?” Regular exposure to heavy weights not only strengthens your muscles but can enhance your overall fitness performance.
Instead, Blend in Low Rep Sets
Incorporate Low Reps Biweekly
WHILE BUILDING muscle should be your primary goal, it’s beneficial to include lower-rep sets in your routine at least once every other week. Doing so will lead to noticeable increases in strength over time.
Avoid One-Dimensional Training
A COMMON MISTAKE IN WORKOUTS is to focus exclusively on exercises like squats and deadlifts, which primarily engage the forward and backward planes of motion. Everyday activities, however, require movement in multiple directions.
As Samuel notes, “Real-life activities often involve lateral and rotational movements, like reaching for something in your car or dodging an obstacle in your path.” Training in a variety of planes will prepare your body for these challenges.
Instead, Incorporate Lateral Movement
Engage in Lateral Training Weekly
THIS DOESN’T MEAN you need to transform your workouts into complex movements. You should integrate lateral exercises into your weekly routine, such as lateral lunges or side shuffles.
Enjoyable activities like basketball or tag with your kids can also provide that much-needed lateral motion. Engaging in these movements will help make your body resilient and adaptable as you age.
Don’t Neglect Cardiovascular Exercise
WE UNDERSTAND. Traditional cardio workouts can feel tedious. It’s easy to think that heavy lifting has already provided sufficient cardiovascular benefits, but neglecting cardio can lead to surprises later on, especially when engaging in activities that require endurance.
Samuel warns that underestimating cardio might leave you breathless when you need vitality the most, like climbing stairs. Building up your cardiovascular system is crucial for overall endurance and daily performance.
Instead, Integrate Regular Cardio
Schedule Cardio Sessions Weekly
WHILE STRENGTH TRAINING should dominate your workout routine, including cardiovascular exercise enhances performance in various activities in and out of the gym.
Samuel suggests dedicating just 10 to 15 minutes of cardio each week, perhaps through a finisher at the end of your strength workout. Whether it’s a series of burpees or short treadmill sprints, these moments will accumulate and bolster your endurance for the future.
Incorporating these segments into your weekly routine will not only enrich your workouts but also prepare your body for long-term health and vitality.
Explore our videos in the Maximum Strengthspan program, exclusively for MH MVP subscribers, here.
Trevor Thieme is a Los Angeles-based writer and strength coach, and a former fitness editor at Men’s Health. When not helping others get in shape, he splits his time between surfing, skiing, hiking, mountain biking, and trying to keep up with his 10-year-old daughter.
