You’re Weak, Man (Where, and What to Do About It?)

My friendly challenge here: no matter how fit you think you are, you probably have one or more less-developed areas. Or if you’re just starting or re-starting on fitness, then please take this as a challenge to start off in a comprehensive way from the beginning.

Here are some common chinks in our armor. Let’s start addressing them and thus raise our Expected Thriving Factor for the future!

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Many of you are certainly stronger, faster, etc. than me…so don’t take this the wrong way.

My friendly challenge here: no matter how fit you think you are, you probably have one or more less-developed areas.  Or if you’re just starting or re-starting on fitness, then please take this as a challenge to start off in a comprehensive way from the beginning.

Our OlderBeast fitness goal—a “sustainable for decades” blend of endurance, strength, flexibility and balance–is threatened by weak points we allow to persist.  They expose us to injury and leave our defenses down vs. the many preventable or at least delay-able conditions and maladies that lurk in the shadows, brothers.

Personal example:  I’m dealing with a little pain in one knee.  My physical therapist told me my glutes are relatively less-strong than my quads, contributing to a misalignment that impacts the knee.  My first (ego-driven) thought was “How could that be?  I’m in really solid overall shape!”…but when I looked harder at my mix of workouts for the last year or so, I realized I wasn’t really hitting the old butt as much as I once did.

Here are some common chinks in our armor.  Let’s start addressing them and thus raise our Expected Thriving Factor for the future!

balance

⇒ Cardio endurance:  a lot of very strong, lifting-focused guys are weak here (and missing the very-big longevity benefits of cardiovascular fitness).  If you can throw a lot of weights around, but can’t (or are not sure if you can) run 2-3 miles…you’re out of balance, man.

⇒ Strength above the waist:  runners and cyclists are at constant risk of being asymmetrical.  And this not just about chest and arm “ego” muscles, but about core and back strength that prevents injury and keeps us from being old/frail before our time.

⇒ Leg and butt strength:  many strength-training guys don’t hit the legs as much (leg days are pretty agonizing, I get it)…and even runners and cyclists really only hit some of their lower body muscles.  Running especially is notorious for ignoring the glutes (part of my own gap as confessed above).

⇒ Core:  I don’t just mean “abs,” but also the lower back, side body muscles, hip flexors.  Guys that focus holistically on core know it helps you in everything else you do…and the lack thereof makes you vulnerable, especially for the lower back.  A strong core also drives good posture, taking years off how you look and feel.

⇒ Body fat:  I care about this mostly as a health issue (it’s a massive contributor to various health risks)…but of course, it’s also a cosmetic one.  There are guys who are very strong, but have a substantial belly—often comprised of “visceral” fat that’s actually under the abdominal muscles.  This is the most dangerous kind.

⇒ Inflexibility:  Guys, not being flexible IS a form of weakness for us at 40+.  It leads to injuries and, more insidiously, it drives a creeping “old, stiff guy” posture and way of moving.  Which in turn starts dissuading us from a diversity of physical activities – a vicious cycle.  I’m not just talking about touching toes, but spinal flexibility and shoulders, among other places.

⇒ Bones:  Bone strength is partly genetics and partly nutrition, of course.  But maintaining weight-bearing exercise as we age is also an important factor, and directly under your control.  Swimming and cycling are two great forms of cardio that are NOT weight-bearing.  Running, walking, hiking, elliptical training, cross-country skiing, active team sports…we all need one or more of these things.

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OK, so these are seven common weak points that we should all be watchful for.  I know:  easy for me to say, harder to do if you have a job, a family, other things you really want or need to spend time on.

As I see it, the trick to balancing out weaknesses in a time-neutral way is deciding to do a little bit less of the fitness things you’re most “natural” at, so you have time for other things you tend to avoid.  Looking forward, I’d rather have an “A-“ level of fitness across all dimensions…than an “A+” in some areas but a “C” or worse in others.

For me, that means reducing various forms of cardio in order to ensure I get enough full-body strength work and yoga.  For you, it might be just the opposite.  As your own fitness Architect, I urge you to figure it out and take action, man.  Let me know how it goes!

“Ch-ch-ch-ch-Changes….turn, and face the strain.” (David Bowie, Changes)

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Six Fitness Actions You’ll Thank Yourself For *NEXT* Thanksgiving

Happy Thanksgiving. I hope you have much to be thankful for this year, man. Even while you gratefully make note of all that, this is also a good time to think ahead.

What would you additionally like to be thankful for next Thanksgiving?

What if on Thanksgiving 2018 you could take a personal inventory and conclude:

1. I’m staying more motivated for fitness – and avoiding major backslides

2. I’m eating better (not perfectly, but better)…and I feel better for it

3. I forgive myself for not always following my fitness plans…but I hold myself more accountable to usually do so

4. I’ve varied my fitness routine, so I’m in better all-around shape than I was a year ago

5. I’m using exercise to better combat stress and make my life feel more spacious

6. If needed, I overcame aches-and-pains to do these things – instead of letting 2018 be a year of narrowing possibilities

Dude! That would be an incredible “thanks” list. So enjoy the coming weeks of 2017 wrap-up and holidays, yes. But I invite you to also make this time a springboard into a meaningful 2018. (Don’t wait for the cliched New Year’s Resolution.)

Here’s the why-and-how of six actions you can take, starting now, to add to your “thankful for” list for next year.

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Weekly Web Picks 2/10/17: Pull-ups, Supplements & Meditation

OF COURSE, there’s a world of useful stuff beyond OlderBeast. Too much for you to find, prioritize and incorporate, really. Thus these “weekly web picks”…a hand-selected trio of super-helpful things spanning fitness, nutrition and the mind-and-spirit aspects of wellness.

This week: getting started with pull-ups…knowing the “upper limit” for vitamins & minerals…and exploring meditation.

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Why “men’s fitness” and single-sport “enthusiast” magazines kind of suck

As a 40+ guy seeking balanced fitness, smart nutrition, and the well-being and joy these things contribute to…I’ll take all the help I can get. So, I’m always scouting the media and blog landscape on these topics.

My conclusion: the “media” world (old and new) is failing to truly help 40+ guys seeking a lifelong mix of endurance, strength, flexibility, balance, solid nutrition, tranquility-of-mind, and joy-of-spirit.

3 Comments
  1. […] The idea of the mini strength session is just one example of a key OlderBeast theme: addressing weak areas. […]

  2. […] once you’ve reached the OlderBeast threshold, many of them are symptoms of an underlying weakness or imbalance that you can fix, […]

  3. […] As you’ll see if/when you research this on your own, a lot of the further things you can do to improve form are actually about working on strength and flexibility of key muscle groups, by doing non-running exercises. This is very much in keeping with core “OlderBeast philosophy” about diversifying our workouts to address inevitable weaknesses. […]

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