Maintaining strength and athleticism into your 30s, 40s, and beyond means doing all you can to prevent injury—and that means checking your ego at the gym door. Loading up a bar as heavy as you can and going for broke on each set is no longer an option; working muscles you’ve long neglected is your new priority. This routine is perfect to build your future training on, as it covers all the bases for keeping you healthy and athletic. In particular, it focuses on boosting explosive strength, improving conditioning, and fortifying the stabilizer muscles in your core and hips that protect your back and knees.

1. Lateral Band Walk

Sets: 2
Reps: 10 (each direction)
Rest: 30 sec.

2. Trap-Bar Deadlift

Sets: 3–5
Reps: 3
Rest: 60 sec. Use 60-70%

3A. Neutral-Grip Dumbbell Bench Press

Sets: 3
Reps: 8–12
Rest: 60 sec.

3B. Suspension Trainer Row

Sets: 3
Reps: 10–15
Rest: 60 sec.

4. Calf Extension on Leg Press

Sets: 3
Reps: 8 (each leg)
Rest: 90 sec.

5A. Kettlebell Swing

Sets: 3
Reps: 20
Rest: 45 sec.

5B. Alligator Crawl

Sets: 3
Reps: 20 feet
Rest: 45 sec.

5C. Farmer’s Walk

Sets: 3.
Reps: Walk for 30 sec.
Rest: 45 sec.

By Sean Hyson