I just celebrated my 52nd birthday.

But I don't feel like I'm getting old.

In fact, I feel like I'm just getting started.

Objectively, I'm stronger, better conditioned, and more flexible than I was in my twenties.

The science is clear. If you do the right things, you can hold back the worst ravages of aging and, to paraphrase Kevin Seconds, stay young until you die.

This is both my goal and that of most of my clients.

Due to where I live (Orange County, CA) and because my in-person sessions aren't cheap, the majority of my clients have been over the age of 40, so I've developed some real expertise in how best to help us Gen Z'er stay youthful and strong.

And with that in mind, here are five crucial lessons I have learned about training in the middle part of your life.

1: Motion is lotion.

The difference between those with stiff, aching bodies and those who stay youthful is the amount of pain-free range of motion they have in their joints.

Movement quality is the foundation upon which everything else is built.

If you can't comfortably squat ass to heels without weight, then there is no good reason to put a bar on your back.

Spending a few minutes daily on mobility work is the most valuable investment you could make in your long-term health.

Use a combination of foam rolling, easy stretching, and more active mobility drills for best progress.

2: Prioritize Relative Strength.

This is the type of strength most valued by prize fighters, gymnasts, and power athletes.

It means being as strong as possible for your size without adding excess, non-functional mass.

For example, if two people are deadlifting, and the first weighs 150 lbs and lifts 300, and the second weighs 250 lbs and lifts 400, the first person has greater relative strength.

Because they are lifting twice their body weight and although the second person is lifting more overall weight (Max Strength), it's only 1.6 X their body weight.

The two ways to improve your relative strength are by getting stronger and getting lighter so focusing on this type of strength also develops a lean, athletic-looking physique.

Start with the well-known calisthenic movements: pull-ups, push-ups, squats, lunges, dips, and bodyweight rows.

These movements need to form the core of your strength work. Once you have mastered the basics, begin to add weight.

3: Stay Springy.

One of the first things we lose as we get older is that bounce we had in our step.

As the years go by, you start to feel heavier, and the reason isn't just because you've put on a few extra pounds. Your tendons and ligaments have become stiff and lost their pliability.

It's not age that robs you of this quality; it's neglect.

Incorporate exercises like jump rope, kettlebell swings, and ball slams into your workouts to turn back the hands of time and start feeling more like a kid again.

4: High Intensity/Low Impact Cardio

The most important muscle is the one beating in your chest, and past 40, training in some cardio is mandatory.

However, that doesn't mean you need to buy an overpriced pair of running shoes and start racking the miles. Unless you're already in good shape, running is a beatdown for your knees, hips, and spine.

Besides, you can get all the same heart-healthy benefits in a joint-friendly, time-efficient, and arguably more fun way.

Putting together high-intensity circuits using low-impact tools like battle ropes, kettlebells, assault bikes, and your body weight is a great way to develop next-level cardio without the joint trauma associated with long-duration running.

And with the right exercises, you can also develop relative strength and mobility at the same time.

If you prefer to train outside, find a hill and do sprints on it.

Even short-duration (10 seconds) hill sprints have improved fat-burning, heart health, and hormone levels in middle-aged people and they do it in a more joint friendly way than flat ground sprints.

5: Look to the past.

The old-time physical culturalists didn't have performance-enhancing drugs, nor did they live in an era where big pharma's profits had become more important than promoting optimal health.

However, they were strong and energetic and lived long, healthy, active lives. Their writings, most of which date back over 100 years, passed along their philosophies and concepts to offer the same to future generations.

And modern science proves that these mighty men and women of old knew exactly what they were talking about.

For example, "Fasting, Hydrotherapy and Exercise," published in 1900, discusses the health benefits of cold plunging and intermittent fasting.

Both have recently been having a resurge of interest within our culture.

In addition to things like fasting, cold plunges and sauna, the Physical Culturalists also understood that a simple, nutritious diet, spending time in nature, getting some vigorous exercise, and having a positive attitude were essential for someone to not just enjoy peak health and longevity but also to be happy.

These principles have guided my training and lifestyle, turning each year older into another year stronger.

Remember, this is a lifelong journey.

Stay Hungry,

Adam