After years of coaching, I've seen it all. Genetics play a role, but proper strength training can work wonders at any age. I'm going to share principles that can help anyone maximize strength, power, and mobility through life's phases.
As a functional fitness coach and mobility expert, I've dedicated my career to helping people achieve their fitness goals and defy expectations. I've coached everyone from rugby athletes to 70-year-old grandparents, and they all have one thing in common - a strong desire to be fit, mobile, and independent. With smart training, that desire can become reality.
Physical Decline is Inevitable, But Far From Unstoppable
It's natural for muscle mass and strength to decrease as we get older. After peaking around 25, most people will lose some strength every decade after. But the rate of decline depends hugely on your training. With focus and consistency, you can minimize strength loss and even make gains at any age. I've seen 80 year olds with grip strength and mobility exceeding untrained 20 year olds! But it doesn't happen by accident...
Strength is About More Than Just Brute Force
True functional strength involves the intricate coordination of your brain, nervous system, and muscles to produce and control force. It's not about how much you can bench press or squat in the gym. It's about smooth power transfer in real-world movements and activities.
Think of a cracking whip - strength flows through each segment, harnessing momentum. Or a champion discus thrower, spiraling and unleashing energy in a kinetic chain. That's the essence of functional fitness. Not isolated muscle size, but sequenced, whole-body power transfer efficiency.
A Strong Chassis Lets Your Engine Rev Freely
I see it all the time with new clients - strong limbs but a weak core. That's like a race car with a powerful engine but a loose chassis. All that potential speed and power leaks away, escaping through the cracks instead of being transmitted to the wheels.
Integrated strength training "closes the gaps", bracing your core and locking each joint so power flows freely from feet to fingertips. The goal is to stack your joints and create tension so force moves through your body sequentially without energy leaks.
Master Tension Maintenance
Isometric exercises like planks, side planks, and wall sits are key for this. By holding static positions under load, you train your muscles to maintain tension and stability. This tension control is crucial for transmitting power smoothly.
Develop Controlled Recoil Strength
Eccentric exercises like Nordic curls (lowering from a hamstring curl position), slow negatives on pull ups, and other moves with emphasized lowering phases train your muscles to control force absorption. Like brakes on a race car, this teaches safe deceleration.
Maximize Concentric Force Output
Concentric lifts like squats, deadlifts, and presses strengthen your muscles in the shortening, force production phase. This maximizes your ability to generate explosive power when needed for jumping, sprinting, pushing, pulling, and other athletic feats.
When you seamlessly blend isometric, eccentric, and concentric training, you build the chassis needed to express strength powerfully and safely. Your engine can rev freely and handle whatever gears you shift into.
Focus on These Exercises to Maximize Functional Strength Gains
After training various athletes for years, these are the movements and skills I prioritize with new clients to unlock strength potential:
Master Tension Control
- Planks
- Side planks
- Wall sits
- Paloff presses
Isometric and anti-rotation moves like these build core stability and tension control from your shoulders to your hips.
Develop Controlled Recoil Strength
- Nordic hamstring curls
- Slow negatives on pull ups
- Lowering tempo squats
- Eccentric heel drops
Emphasize the lowering phase of exercises to train muscle control through elongation. Increase difficulty slowly.
Maximize Concentric Force Output
- Squats
- Deadlifts
- Presses
- Pull ups
- Jumps
- Sprints
Explosively lift, push, and pull to maximize power! But start slow and light until you have form mastery.
Forge Iron Grip Strength
- Farmer's walks
- Towel pull ups
- Plate pinches
- Forearm curls
- Thickbar training
Take those digits to failure! Varied and increasingly challenging grip training ensures you can hold onto anything.
Explosive Power
- Jump squats
- Broad jumps
- Box jumps
- Med ball chest passes and slams
- Hill sprints
Moving rapidly against resistance develops rate of force development. Maintain this fast-twitch muscle power!
Challenge Balance and Proprioception
- Perturbation training (nudges during lifts)
- Unilateral moves like split squats
- Exercises with eyes closed
- Uneven surfaces like Bosu balls
- Agility ladder drills
Make those ankles and feet adaptively strong. Nimble feet prevent falls and improve body control.
Consistency and Progression Are Key
With the right targeted exercises, stellar technique, and proper progression, you can achieve mobility and strength gains you never thought possible. Just take that first step - I'm here to guide you every step of the way on an incredible strength journey!
The key is consistency. Start where you can and build gradually. Small gains add up to big results over time. Focus on progression not perfection. Challenge yourself but listen to your body.
And remember - it's truly never too late to become your strongest self. Fitness has no age limit. My oldest client is 80 and can deadlift her own bodyweight with perfect form! Where there's a will, we'll find a way.
Let me know if you have any other questions on your mind. I'm always happy to help anyone looking to improve their strength and mobility. Just drop me a line!
