Fit At Any Age

A FOOLPROOF 4-WEEK PLAN FOR EVERY BODY

It’s a cliché to say, “You only get one body” – but that doesn’t make it any less true. Since the magazine you’re holding is our “Fit at Any Age” issue, you might expect us to devote these pages to a discussion of how your workouts should change and evolve as you reach the various milestones of your life. In reality, however, a proactive approach always beats a reactive one.

Across the internet, you’ll find plenty of training advice marketed directly at men in their thirties, forties, fifties and beyond. But how you choose to move, train and fuel right now will determine how you’ll need to do all those things when the next decade rolls around.

Whenever you decide to start, training for longevity – to “future-proof” your body – could add another 10 years to your life and vastly increase the quality of your final 20. So what’s the prescription? Thankfuly, it’s simple: do all the things you want to be doing for ever right now, and don’t stop.

What follows is our four-week lifelong functionality plan: a targeted combination of bodyweight and resistance training, loaded carries and cardiovascular conditioning, all designed to minimise wear and tear while maximising your muscle mass and real-world strength, to help keep you in the driving seat indefinitely. Let’s go.

01 TOWEL GRIP PULL-UP 5 REPS

This pull-up variant is kinder on your shoulders and gives you more bang for your buck when it comes to boosting your grip strength. Hang a towel over a pull-up bar, hold it in both hands, and hang with straight arms (A).

Pull yourself up by flexing at your elbows, while pinching your shoulder blades together. When your chin reaches your fists (B), pause, before lowering to the start position. Repeat.

02 ROTATIONAL DUMBBELL CLEAN 10 REPS PER SIDE

A core-rocking classic with a twist. Grasp a dumbbell in your right hand and place it on the outside of your left foot (A). Squat, pivoting on your right foot, then rotate upward explosively, pulling the dumbbell up onto your right shoulder

(B). Re-grip and reverse back to the ground.

03 SINGLE-ARM DUMBBELL PUSH PRESS 10 REPS PER SIDE

Single-arm moves will build more stability as you age. Hold the dumbbell at your shoulder and squeeze your opposite fist to create tension (A).

Dip at the knees slightly. Stand back up explosively and press the weight overhead (B). Return it to your shoulder under control and repeat.

04 PRESS-UP OVER DUMBBELL 20 REPS

This chest-builder will get those pecs popping. Assume a straight-armed plank with one hand on the head of a dumbbell (A). Lower your chest to the floor, then explosively press upward and shift your weight over the dumbbell, switching hands (B). Repeat on the other side. Alternate sides for 20 reps.