§ Journey
Strength, energy, longevity. The training your 40s actually need.
Your body has changed. The training that worked at 25 doesn't work at 45. Strength as the foundation, not cardio. Protein, sleep and recovery as the bottleneck. Zone 2 and VO2 max as the metrics that actually predict longevity. A simple twelve-week plan you can repeat for years.
Begin →What's different at 40 versus 25. Hormones, sarcopenia, recovery. Read the new manual before you fight the new machine.
Why heavy lifting beats running at 40+. Four lifts, two sessions a week, form over ego, for the next forty years.
How much protein. Why sleep is a training input. Why recovery is the bottleneck. The boring inputs that compound.
Zone 2 and intervals. VO2 max as the metric that matters most for longevity. Easy days easy, hard days hard.
Hips, shoulders, lower back. The 10 daily minutes that prevent the 6 months out. The cheapest insurance you'll ever buy.
Knee, lower back, shoulder, hip. When to push through, when to deload, when to see someone. The most-asked question of men starting again at 40+.
A simple, repeatable training week. Two strength sessions, intervals, Zone 2. Progress, deload, test, repeat for the next ten years.