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!

by

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.

###

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)

You may also like

article-image
Fitness Planning & Gear , Flexibility & Alternative Fitness , Nutrition & Recipes

OlderBeast Weekly Web Picks: 3/3/17 (Stretching and Flexibility)

Happy Friday, gents. I hope we all maintain or improve our fitness and health momentum over the weekend, and in the coming week!

This week’s picks feature flexibility/stretching (a key pillar of the OlderBeast view on real fitness), a look at the confusing “online nutrition info” situation, and suggestions for a Wellness-enhancing nighttime routine.

article-image
Fitness Planning & Gear , Mindfulness & Stress Management , Philosophy & Motivation

Digital Detox: Less Screen Time, More Body-and-Soul Time

No doubt, man – maintaining endurance, strength, flexibility, balance and exercise-supported peace-of-mind in the second half of our lives takes meaningful time. Four or more days per week.

Major challenge: “We never have enough time” is a truism that is nonetheless true. But if you’re determined to feel great, look good, be happy and live long…exercise needs to be a non-negotiable part of who you are.

So, what should you do?

article-image
Philosophy & Motivation

Fitness & the 5 Stages of Fatherhood

For those who have or will have the opportunity to be a father, it’s one of the very greatest and most meaningful parts of life.

Getting and staying fit – via exercise, nutrition and mind-and-spirit wellness – is one of the most important things you can do to improve and sustain your life and your enjoyment of it. For the benefit of yourself and your children.

So, with “uber” life goals in mind, commitments to fathering and fitness SHOULD go hand in hand.

But day-to-day, it’s not always easy to pull off both. Precious time spent with kids heightens time pressure we already feel from work and other “pre-kids” obligations. Fitness is often what gets squeezed out.

With dads – current and future in mind – here are five suggestions for how to follow this “best of both” path, organized by the stages of fatherhood.

article-image
Fitness Planning & Gear , Mindfulness & Stress Management , Philosophy & Motivation

Why “Solitude + Exercise” is a Key Wellness Formula

One of the great things about certain types of exercise is that we can address two vital questions with one single action: Am I getting enough physical exercise? Am I getting enough high-quality solitude?

I’m willing to be the Oracle of the Obvious sometimes (just ask my wife or kids) But I won’t belabor the “why exercise?” question here.

But let’s discuss “why solitude?” and also “why is exercise time especially good solitude?” These should be prominent themes for any guy doubling down on body-and-soul health.

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. […]

Leave a Comment

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.