Okay, we don’t know for sure if Einstein did or didn’t make this statement.

But if he saw most Men’s workouts over the course of weeks, months and years, I’m certain he would have.

The original quote:

The definition of insanity is doing the same thing over and over and expecting different results. -Albert Einstein.

Don’t get me wrong, I applaud anyone who makes the time to exercise. The problem is most Men are stuck in the equivalent of Groundhog Day, doing the same routine day after day with no results.

And many Men reach 50 and aren’t working out at all.

It’s easy to think “well, at least I’m not that guy” but the reality is you probably are that guy. If your routine was working you wouldn’t have an extra notch in your belt and be weaker today than you were a year ago!

It's time to break free from the chains of stagnation and embrace progressive overload—the key to unlocking optimal fitness outcomes. In this issue of Harder To Kill, we will explore the benefits of progressive overload and explain why the routine you've been doing for years may no longer be delivering the desired results.

Understanding Progressive Overload

Progressive overload is a training principle that involves gradually increasing the stress placed on the body during exercise.

By challenging our muscles, bones, and cardiovascular system with greater resistance, intensity, or duration, we force our bodies to adapt and become stronger.

Unfortunately, many men over 50 continue to perform the same exercises with the same weight, reps, and sets, causing their bodies to plateau and hindering progress (note: the same principle applies to the cardio crowd).

Why the Same Routine Isn't Working

The human body is remarkably adaptable. When we consistently perform the same exercises with the same parameters, our bodies become efficient, and the training stimulus becomes less challenging over time.

This efficiency results in diminished gains and limited progress. Additionally, aging leads to a natural decline in muscle mass, bone density, and hormonal levels, making it even more crucial for men over 50 to adopt progressive overload principles.

The Benefits of Progressive Overload

Muscle Growth and Strength: Progressive overload stimulates muscle hypertrophy, helping to counteract age-related muscle loss (sarcopenia). By gradually increasing the weight lifted or the resistance encountered during exercise, you can activate muscle fibers and promote growth, leading to enhanced strength and functionality.

Improved Bone Health: Weight-bearing exercises, combined with progressive overload, increase bone mineral density, reducing the risk of osteoporosis and fractures. Incorporating resistance training, such as squats or deadlifts, into your routine will help strengthen your bones, supporting overall skeletal health.

Enhanced Metabolism and Fat Loss: As we age, our metabolism naturally slows down, making it harder to maintain a healthy weight. Progressive overload can help combat this by increasing lean muscle mass, which leads to a higher resting metabolic rate. By challenging yourself with increased intensity, you can boost your metabolism, burn more calories, and promote fat loss.

Functional Fitness and Injury Prevention: Progressive overload not only enhances muscle strength but also improves functional fitness. By mimicking real-life movements and gradually increasing the demands placed on your body, you'll enhance your ability to perform everyday activities with ease. Additionally, a stronger musculoskeletal system can reduce the risk of injuries and enhance overall physical resilience.

Implementing Progressive Overload

Incremental Increases: Start by making small, gradual changes to your routine. Increase the weight you lift, the number of reps performed, or the intensity of your cardio sessions progressively. Aim for a 2-5% increase every one to two weeks to allow your body to adapt effectively.

Here’s a simple example using one of our favorite movements, the push-up:

Day 1: 3 sets of 10 push-ups - total 30. Rest 2 minutes between sets.

Day 3: 3 sets of 12 push-ups - total 36. Rest 2 minutes between sets.

Day 5: 4 sets of 10 push-ups - total 40. Rest 90 seconds between sets.

We changed three components in the example above:

• We increased the repetitions

• We increased the sets

• We decreased the rest period

By slowly changing the resistance, repetitions, sets, and rest periods our body adapts and we improve.

Varied Exercise Selection: Incorporate a variety of exercises that target different muscle groups. This approach ensures balanced development and prevents overuse injuries. Experiment with different equipment, training modalities, and workout styles to keep your routine engaging and effective.

Monitoring and Tracking: Keep a workout journal to record your progress and track your performance. A spreadsheet also does the trick. This will allow you to identify patterns, set goals, and assess your progress objectively. Additionally, consider seeking guidance from a qualified fitness professional to help design a progressive overload program tailored to your specific needs.

Conclusion

For men over 50 seeking optimal fitness outcomes, it's time to break free from stagnant routines and embrace the power of progressive overload. By incorporating this principle into your exercise regimen, you'll unlock a myriad of benefits, including muscle growth, improved bone health, enhanced metabolism, functional fitness, and injury prevention.

Remember, small incremental changes and a varied exercise selection are the keys to success. Embrace progressive overload and rediscover the joy of achieving consistent results, surpassing plateaus, and attaining your fitness goals at any age.

Note: working with a coach and dialing in your nutrition, sleep and hydration are also critical for improving your fitness outcomes. Many Men need help with mobility to fully open the door to resistance training. Getting your movement patterns assessed by a qualified coach or physical therapist is a great place to start.

Our training program is called Argent Alpha Athlete (A3) and is designed specifically for Men over 50. Inspired by Peter Attia’s 4 Pillars of Fitness for Longevity, we added a 5th pillar - mobility.

Within our program, we have 3 tracks to choose from based on your level of experience and current fitness level.

Each quarter our training has a different focus designed to encourage adaptation, fat loss and muscle growth.

If you are a Man over 50, take action today and get your health and fitness back on track. We integrate mindset, sleep, nutrition, fitness and hydration and the results Men are getting are amazing. Learn more here.