People who workout to the beat say they do it because they enjoy it more.

I don't do it because music distracts me from being fully body-aware. If you are like me, research says that we might be missing out.

So what's the deal with music and workouts - are the majority who listen the smart ones, and crushing their results thanks to their earbuds?

My goal is to help you live longer better, but how would you measure your progress towards that objective?

You could wait, and see if you do indeed survive longer than your less active friends. Or, you could try some simple tests now, which will give you early signs of your progress.

​Poor results on these tests correlate with earlier death, and more probable hospitalisation as well. You will live longer better if you take action to improve the underlying causes of poor results.

The common causative factor for getting improved results is ... exercise! Did you guess?

How bored are you with your "leg-day, chest-day, arm day" gym routine? 

If you are looking for something that will get you better results and be more satisfying, then I have good news for you.

Stop now, and you'll be better off.

Training splits, the "leg-day/chest-day/arm-day" guff are just figments of the bro-culture. If you're under 40 no harm done - you'll look good in a t-shirt following any strength-training regime.

If you are over 50, then it's time to stop and think seriously about your training objectives.

Some things are not all that they are cracked up to be--especially regarding fitness and exercise advice. Balance is the opposite, and there's a reason why ...

One "challenge test" I often ask of people in my writing about fitness after 50 and living longer better is this:
- Can you put your socks on while standing up?

That's simple enough.

It is an elementary requirement - a basic human movement you might say.

Yet most people over 50 cannot do it. That concerns me, and it should concern you too.

If you're a regular reader of mine you may have picked up on my admonitions to not use any gym machines that you sit on e.g. in my Five Secrets for Fitness After 50.

Very often I accompany my warning with the explanation that gym machines are designed to accentuate muscles and make you look great in a t-shirt, but you'll struggle to do up your shoelaces.

There's a reason that gym machines are not designed to help you be able to do up your shoelaces. And there is a much more important reason why that should concern you greatly. It might knock 5 years off your life. When I explain why I hope that you'll kick the habit of gym machines, and potentially live longer better.

It's a downward spiral if we stop exercising because of pain or injury. Of course, sometimes it's "doctor's orders" and then you need to obey. And if you don’t have good body awareness then you can cause compensation stress in other parts of your body.

That said, in my experience, most people give up too easily.

If you can stand without troubling pain then you can do something. If you've not been exercising then you can start, with something gentle. If you've been exercising then you have a chance to keep up and not lose all of your hard-won gains while you recover from your injury.

Think about people with chronic pain. Some have a fear of exercise and avoid movement. They often get worse. Others manage their fears and regain their confidence by starting and sticking with an exercise plan. They get better - first mentally and then physically.

From what I see around me, it seems that the older we get the more we become wary of strength training. We start to believe that it will do us more harm than good, or that we will injure ourselves.

That’s not the case. You don’t have to start with heavy weights to do strength training. 

I’ve been strength training for the last twenty years. I will be 72 this year. I’ve learnt a lot about what to do, what not to do, what is sustainable and how to get the best value for your effort.

My four principles below will give you a great head start to building fit-for-purpose strength. A strength which is fit for living longer better — intended for men and women 50 and over.
​
This is my experience in the broad topic of “strength training” (as compared to weightlifting or powerlifting which as are specific forms of strength training) which has served me well.