Workout tips for dads nearing 40…
I’m nearing 40, which will be covered in a tear-soaked eulogy for my youth at a future date, and I decided to try out a new workout routine. I’ve always enjoyed exercising, chasing/throwing/dropping a ball in a manner that some would consider sport and generally staying active. I’ve lifted weights, but never with much consistency or a regimen that would lead to things like goal setting and/or attainment. That all changed earlier this year, a couple beers into a conversation with a good friend about their workout regimen.
A friend was getting back into a barbell training routine that he’d done a few years back and I was intrigued enough to join him in this muscle building journey.
The method for this program is based on Starting Strength by Mark Rippetoe, a noted strength training guru. For all the writers out there, this is how you write a first paragraph (emphasis mine):
Physical strength is the most important thing in life. This is true whether we want it to be or not. As humanity has developed throughout history, physical strength has become less critical to our daily existence, but no less important to our lives. Our strength, more than any other thing we possess, still determines the quality and the quantity of our time here in these bodies. Whereas previously our physical strength determined how much food we ate and how warm and dry we stayed, it now merely determines how well we function in these new surroundings we have crafted for ourselves as our culture has accumulated. But we are still animals – our physical existence is, in the final analysis, the only one that actually matters. A weak man is not as happy as that same man would be if he were strong. This reality is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up.
Did I say it was epic or what? I think reasonable people could go back and forth on literally every statement in that paragraph, but if you’re going to take advice on lifting weights, I think it makes sense to take it from a guy who would write that paragraph, or even take the time to utter this quote:
I’ve personally used the “physical strength is the most important thing in life…” quote with school’s aftercare teachers when I’ve been hours late to pick up my kids:
“Yes I know it’s 7pm and I was due at 5 but I was lifting and as you know, physical strength is the most important thing in life. Picking up my kids on time should be more important than physical strength? It’s a good counterpoint but I’m sorry I recently read a book that disproves your argument.”
My parenting notwithstanding, my program is a hybrid that uses both Starting Strength Beginner Program and the Texas Method (it’s mostly Texas Method). I do 4 exercises:
- Barbell Squat
- Overhead Shoulder Standing Shoulder Press
- Bench Press
- Deadlift
(I’ll mix in chin-ups, barbell rows and curls, but I’m doing the 4 above each week)
Squat and Deadlift are done in the same volume EVERY week. The presses alternate volume every other week. Here’s a month in the lift of my program:
Week 1
Monday
- Squat – 5×5 (5 reps x 5 sets)
- Bench Press – 5×5
Wednesday
- Squat – 3×5 -60-70% of Monday weights
- Bench Press – 3×5 – 60-70% of Monday weights
- Shoulder Press – 3×5 – See shoulder press note below
Friday
- Squat
- 1×5 – 10% more weight than your Monday 5×5
- 3×5 – 70% 1×5 weight
- Bench Press
- 1×5 – 10% more weight than your Monday 5×5
- 3×5 – 70% 1×5 weight
- Deadlift
- 1×5
- 3×5 – 70% 1×5 weight
Notes
- Make sure you do a couple sets of very light weight to warm up.
- You’ll want to wait a couple minutes in between each set to allow you body to recover. This may be different than what you’re used to, but it’s essential with this program if you’re going to hit your goals and build muscle and strength.
- When thinking about your starting weight, you want to make sure you can complete the 5×5 with a couple reps left in the tank. Research has shown that even 70% of your 1 rep max intensity recruits all your motor units and leads to strength and muscle mass gains
- You’re going to alternate weeks focusing on shoulder press OR bench press
Week 2
Monday
- Squat – 5×5 (5 reps x 5 sets) – 5 lbs more than last week
- Shoulder Press – 5×5 5 lbs more than last week (Note: In week 1, you’ll want to do 60-70% of the weight you choose here. Use week 1 to determine how much is reasonable for a 5×5)
Wednesday
- Squat – 3×5 60-70% of Monday weights
- Shoulder Press – 3×5 – 60-70% of Monday weights
- Bench Press – 3×5 –
Friday
- Squat
- 1×5 – 10% more weight than your Monday 5×5
- 3×5 – 70% 1×5 weight
- Bench Press
- 1×5 – 10% more weight than your Monday 5×5
- 3×5 – 70% 1×5 weight
- Deadlift
- 1×5 5 lbs more than last week
- 3×5 – 70% 1×5 weight
Week 3
Monday
- Squat – 5×5 (5 reps x 5 sets) – 5 lbs more than last week
- Bench Press – 5×5 – 5 lbs more than week 1
Wednesday
- Squat – 3×5 60-70% of Monday weights
- Bench Press – 3×5 – 60-70% of Monday weights
- Shoulder Press – 3×5 – See shoulder press note below
Friday
- Squat
- 1×5 – 10% more weight than your Monday 5×5
- 3×5 – 70% 1×5 weight
- Bench Press
- 1×5 – 10% more weight than your Monday 5×5
- 3×5 – 70% 1×5 weight
- Deadlift – 5 lbs more than last week
- 1×5
- 3×5 – 70% 1×5 weight
Week 4
Monday
- Squat – 5×5 (5 reps x 5 sets) – 5 lbs more than last week
- Shoulder Press – 5×5 5 lbs more than week 2
Wednesday
- Squat – 3×5 60-70% of Monday weights
- Shoulder Press – 3×5 – 60-70% of Monday weights
- Bench Press – 3×5 –
Friday
- Squat
- 1×5 – 10% more weight than your Monday 5×5
- 3×5 – 70% 1×5 weight
- Bench Press
- 1×5 – 10% more weight than your Monday 5×5
- 3×5 – 70% 1×5 weight
- Deadlift
- 1×5 – 5 lbs more than last week
- 3×5 – 70% 1×5 weight
Hopefully that all makes sense! If this seems like a lot, I can say it definitely FEELS like a workout while I’m doing it. Each day takes about 45-60 minutes, depending on equipment availability.
This regimen has been really fun for me as I’ve seen nice gains in the 3 months that I’ve been doing it. I’ve been pretty religious about it – actually more than religious since I don’t go to church – which has helped me to be able to add weight in most of the spots it’s been prescribed. Quite frankly, when you’re nearing 40, they’re aren’t many athletic-ish pursuits at which you’re going to be able to show consistent improvement. Strength training affords me the ability to dedicate myself and improve, which is both fun and rewarding.
That said, there have already been several weeks and exercises where I haven’t been able to add weight. If I’m unable to add weight, I try that weight again next week (or in two weeks if it’s bench and shoulder press). It’s frustrating, but it’s very common with this program. In each case, I’ve been able to lift the prescribed weight the next week, so just keep at it!
Eat big to get big: To really maximize this program, you need to make sure you’re eating enough calories and protein. Here’s a great article on how much protein you’d need to maximize your gains. I’ve tried to get my calories in the 3000 range per day. That requires me to actually eat 3 meals – I consistently skipped breakfast and have a protein shake each morning. It can be tough to consistently eat that much, but when I’ve been consistent with food, I’ve been able to hit my lifting goals.
On Rest & Accessory Work: You don’t see any ab or accessory work above, but trust me when I say that done right, the four exercises above give me a more full body workout than anything I’ve ever done before. That includes abs. The deadlift and squat put tremendous stress on your core and your abs in particular. They’re definitely getting a workout here! At this point, instead of piling on the accessory work, I’ll put in some cardio on Tuesday / Thursday.
On form: I watched each of these videos a few times and continue to keep an eye on form each and every time I lift:
I’m by no means a strength training expert, but I’m learning more each day. Leave any feedback in the comments!
Chris Jordan