There's More to It Than Just Exercise!
I learned this lesson the hard way, as I have many others. This realization hit me in my early 40s. Back then, I was committed to daily, intense workouts. Surrounded by younger, fitter coaches, the goal was always to set a new personal record (PR) with every training session. Faster had to be even faster!
Despite this, I started to struggle with the motivation needed just to start each workout and felt increasingly exhausted afterward.
It took a while for me to see that I needed a better weekly plan rather than just diving into each workout without thought. When my performance began to decline—running slower, lifting less, and incurring more injuries—I realized this wasn't just about overtraining; I needed a structured plan.
Now, I follow a flexible yet defined weekly plan. To feel my best—in terms of energy, body composition, and overall well-being—I've discovered what my week needs to include:
Two strength training days
One or two days of high-intensity metabolic training (think HIIT)
A day for bodyweight exercises (like pull-ups and push-ups)
A day for sports or longer cardio sessions
Everyone is different, and factors like age, gender, and fitness level influence our training needs. Thus, simply following a Peloton session or attending a group fitness class without a personalized plan might not be the best approach. While Peloton and group classes can be part of a balanced training week, adapting my plan significantly improved my energy, body composition, and attitude toward training.
Understanding the basics—like the importance of strength training and HIIT, especially after 40 when muscle loss accelerates and metabolism slows—can guide you in planning your week. The more targeted and intentional your plan, the better your results will be.
So, does your weekly routine have a plan? One that involves more than just showing up? Does it incorporate strength training and HIIT to address your body's changing needs?
I encourage you to reassess and adjust your approach. Fitness, especially in our 40s, 50s, and beyond, requires deliberate action. It's crucial not only to understand the purpose behind your activities but also to ensure your plan is effective.
For those seeking guidance or a tailored workout plan, feel free to reach out at aaron@fittc.com.
See you in the gym,
Aaron Leventhal CSCS, PN1