If you read the last post on this site—Attitude on Aging—you know the deal. A good attitude is the foundation. It’s a philosophy that says, “Do not go gentle into that good night… rage against the dying of the light.”

But a philosophy is just a thought. It’s a good thought, sure, but it won’t pick up a child, haul bags of dog food, or keep your spine straight when you’re 80.

You want real anti-aging? You want longevity? You need action. You need a plan. You need to earn your vitality, decade by decade, until you’re the oldest, strongest, most useful person in the room.

Longevity in training isn't about avoiding work; it's about intelligent consistency and knowing when and how to shift your priorities. The body ages, life changes, and your training plan must adapt or you’ll get left behind. You can’t train like you’re 22 when you’re 42. You can’t train like you’re 42 when you’re 62.

But you must train. That is the non-negotiable constant.

Here is the BKC blueprint—a decade-by-decade action plan to build, maintain, and preserve your strength and athleticism for the long haul.

The 30’s: Build Your Fortress

Listen up, 30-somethings. This is your decade to build the bulletproof foundation that the rest of your life will rest upon. You still have great recovery, high energy, and the capacity for intensity. But you also have desk jobs, young kids, and mounting chronic stress. The initial aches—that little twinge in the low back, the tight hip flexor—start showing up. Ignore them at your peril.

Joey Ordakowski, 30 something, at a powerlifting meet

Action Steps for Your 30s:

Maximize Absolute Strength (The Heavy Grind): This (and your 20’s) is the time for heavy as possible squats, presses, pulls and deadlifts. You are building your strength reserve. Think of it like a bank account: the more you deposit now, the more you have to draw from later. Heavy, low-rep sets (1-5 reps) focusing on perfect technique should be your bread and butter. You are setting your bone density for the future. Don't skip the Grip work; Farmer's Carries and Heavy Holds make every lift safer and stronger.
High-Volume Conditioning (The Engine): Your cardiovascular system is primed. Use it. High rep Kettlebell Snatches and Swings (200-300+ in a session) are unparalleled for simultaneously building power, conditioning, and a lean physique.
Injury-Proofing (The T-Spine & Hips): Your body is probably compensating for long hours sitting. You must dedicate time to mobility. This isn't passive stretching; it's active, loaded mobility. Think Prying Goblet Squats, Windmills, and Thoracic Mobility drills. A few minutes of Hanging from a pull-up bar every day will decompress your spine and keep your shoulders healthy for decades.
- The Goal: Build maximum usable strength and condition your body to handle the demands of a high-stress life without breaking down.

The 40’s: The Great Balance and Metabolic Check

Welcome to the decade where recovery becomes a luxury, not a given. Metabolism starts to slow its roll, chronic stress (career, teenagers, mortgages) peaks, hangovers last 2 days now, and you can no longer out-train a poor diet! You will quickly lose what you don't fight to keep.

Your focus shifts from maximizing strength to maintaining the strength you built in your thirties, while ruthlessly prioritizing metabolic health and recovery.

Group kettlebell training at BKC has an average age of 40 something

Action Steps for Your 40s:

The Simple & Sinister: If you do nothing else, do your Swings and Turkish Get-ups (TGU). Two to three days a week, a simple volume of 100 Swings and 10 TGUs (5 per side) with a challenging but manageable bell. The TGU is the ultimate anti-fragility movement—it requires strength, mobility, stability, and coordination, all of which are starting to degrade. The Swing keeps the power, explosiveness, and conditioning.
Focus on Density, Not Max Effort: Scale back the frequency of max-effort 1-rep attempts. Focus on Density (doing more work in less time) and Sub-maximal Strength. A strong set of 5 reps is now more valuable than a gritty 1-rep maximum. The risk/reward ratio of regular heavy singles shifts dramatically in your 40s.
Loaded Carries are Mandatory: Want joint health, core stability, and grip strength that will last? Farmer’s Walks, Suitcase Carries, and Racked Carries are your medicine. They strengthen your gait, stabilize your hips and shoulders under load, and teach you how to integrate the body—the true measure of functional strength.
Manage the Stress Tank (Breathe): Chronic stress is a killer of recovery and a driver of belly fat. Dedicated time for diaphragmatic breathing (5-10 minutes post-workout or before bed) isn’t soft—it’s smart programming. It down-regulates your nervous system and allows your body to actually benefit from the work you put in.
- The Goal: Maintain strength, preserve explosive power, and use strength training to aggressively manage metabolic rate and stress.

The 50’s: Strength Preservation and Movement Mastery

The 50s bring hormonal shifts (menopause/andropause) that make maintaining muscle and bone density a true challenge. This is where the foundation you laid in your 30s and 40s pays massive dividends. If you stopped lifting heavy, or never did so, you’re already behind. If you stayed consistent, you’re in a great position to preserve what matters most.

The priority now shifts to Muscle Hypertrophy, Active Mobility, and Absolute Utility. We are explicitly fighting sarcopenia (age-related muscle loss) with smart, higher-volume work, and maintaining range of motion to keep the joints healthy.

Will, 50, has built considerable muscle since he started training w/ kettlebells

Action Steps for Your 50s:

Hypertrophy-Focused Volume (The Muscle Fight): To combat muscle loss, you must shift some focus to the hypertrophy zone (6-12 reps). This means incorporating all of the compound lifts you’ve been doing for higher reps and sets, and maybe a few targeted isolation exercises as well. This higher volume, coupled with sufficient protein intake (around 1 gram per pound of bodyweight), is essential for signaling muscle growth, which in turn boosts metabolism and protects bones.
Active Mobility (The Joint Health Standard): Passive stretching isn't enough; you need strength through a full range of motion. Dedicate significant time to Active Mobility drills.
- Prying Goblet Squats (Deep squat position, using the elbows to pry hips open).
- Kettlebell Arm Bars (Excellent for shoulder stability and thoracic rotation).
- Windmills (The ultimate full-body mobility and core strength drill, but proceed with caution and only after a thorough warm-up).
- You are actively strengthening the muscles that control and stabilize your joints at their end range.
The Grinds Fight Bone Loss and Maintain Strength: You must continue to lift heavy (for you). Pressing (overhead) and Squatting (Front or Goblet) with challenging bells are essential, non-negotiable movements for fighting osteoporosis. Aim for 3-5 reps of a maximum-effort (but perfectly performed) set a few times a month. The sheer force of these movements signals the bones to stay strong. Warm up meticulously and never train through joint pain.
Explosiveness (Ballistics): As we age, we lose the ability to generate force quickly (power). This is critical for balance and catching yourself when you trip. Incorporate lighter Kettlebell Swings, Snatches and Clean & Jerks. It’s not about how heavy the bell is; it’s about the speed of the transition and the coordination required. If you feel comfortable with jumping exercises, it’s probably a good idea to incorporate some of those too (don’t get carried away here - a little goes a long way).
- The Goal: Aggressively combat age-related muscle loss through hypertrophy training, prioritize full, functional range of motion, and use heavy grinds to preserve bone density.

60+: Strength After Sixty

This decade and beyond is defined by utility—the ability to live your life without assistance, to be capable, and to have a high quality of life. The questions are simple: Can you get off the floor unassisted? Can you carry the groceries? Can you open that jar?

If you’ve followed the plan, you are already stronger and healthier than 99% of your peers. Your training now is about mastery, maintenance, and maximum safety.

Carol Ann, 82, working her deep squat position

Action Steps for 60+:

The Get Up or Get Down: Getting up off of the floor is your single most important movement. If you can do the Turkish Get Up, do it! Otherwise the Get Down exercise is where it’s at! This is a fundamental skill for independent living and the gold standard for fall prevention. Do it daily. Also, getting up and down from a chair (aka squatting) is just as important! Work on increasing your range of motion and maintaining a full squat.
Carrying is Paramount: Keep doing your Loaded Carries. The Farmer's Walk is a great exercise for grip and maintaining strong postural muscles and strong bones. But the Suitcase Carry is even more beneficial for core stability. By loading only one side of the body, the opposing side is forced to work hard to keep you standing upright!
Easy Power (Light Swings): Keep a small, non-threatening dose of power training in the program. Light Kettlebell Swings (sets of 10-15) are great for keeping the hips strong, the cardiovascular system humming, and that vital snap in your movement. The focus here is on quick hips, crisp technique and breathing, not fatigue.
Master Your Foot and Ankle: Dedicate time to balance and proprioception. Simple exercises like single-leg balances or walking heel-to-toe are no longer optional—they are crucial for maintaining agility and reducing the risk of a life-altering fall. Also spend as much time walking barefoot on varied surfaces as you can.
- The Goal: Maintain absolute independence through fitness and health, preserve grip strength, and master fundamental human movement patterns to ensure maximum quality of life.

Conclusion: Action is the Only Anti-Aging Pill

The secret to anti-aging isn't a supplement or a surgery; it’s the consistent, focused work you put in over decades.

The attitude gets you off the couch, but the action keeps you off the shelf.

Every decade asks a different price, but the currency remains the same: Strength and Movement. Strength is the skill that allows you to do everything else. Movement is the practice that keeps the skill sharp.

Know your decade, heed the advice, and stop making excuses. Grab a weight, get to work, and earn your longevity.

Get Stronger. Stay Useful.

Michelle, 76, is a Maryland State Record holder in powerlifting

PS - Considerations for any age:

Everyone’s needs are different. If you didn’t start exercising until you were in your 60’s, that doesn’t mean that you shouldn’t spend any time doing heavy deadlifts.

Likewise, you could be a 30 year old who is severely out of shape, or coming off of a injury, which might make your training look like someone in their 50’s.

The above Action Steps are general recommendations and things to consider, not a panacea prescription.

The only formula for success is hard work, consistency and the right attitude!

Actions for Anti-Aging