The Boneyard

Today the weather in Chicago was unusually warm, a perfect day to walk the dogs and soak in the sun. During the walk I started thinking about the beginning of my fitness journey, several years ago now, and how desperate I was to get in shape quickly. I trained every day, lifted weights constantly, tried every kind of cardio I could find, and pushed weight loss hard. And it absolutely worked. I lost thirty pounds in three months. But my joints paid the price, and the whole pro

While waiting for a flight this week, I read an interesting scientific article on plyometrics, power, and jumping in older adults. Afterward, I spent some time watching people walk by and found myself wondering when the last time was that many of them had jumped. As we age, the physical qualities that decline first are not always the ones we notice right away. Muscle size and maximal strength tend to get most of the attention, but power, the ability to produce force quickly,

Several months ago, I reviewed Dr. Stacey Sims’ book Roar , which focuses on how women’s physiology influences training, nutrition, and recovery across the lifespan. That review highlighted how understanding female biology can lead to more effective and sustainable fitness strategies. Next Level  continues this work and expands it into the specific context of perimenopause and menopause, a stage of life that brings its own distinct physiological patterns and training consider

It’s a cold Chicago morning, around minus 12 degrees. I’m looking out the window with a cup of coffee, thinking less about the cold itself and more about what comes after it. Spring. Clear sidewalks. Getting back into a steady running rhythm. This moment reminded me of an interesting and foundational study about how much cardio fitness really matters for long-term health. It’s easy to think of aerobic work as optional, something you do when time and motivation align. Strength

Back to scientific literature reviews this week and this one is really special. You’ve probably heard this advice more than once: “Be careful with heavy lifting as you get older.”  The LIFTMOR study calls that idea into question. Published in the Journal of Bone and Mineral Research , this randomized controlled trial looked at whether high-intensity resistance and impact training could safely improve bone density and physical function in postmenopausal women with low bone mas

This post was inspired by my recent read of High Powered Plyometrics  by James Radcliffe. Readers who follow my blog know that I often share detailed book reviews. In this case, I am taking a different approach, as High Powered Plyometrics  is highly technical and written primarily for athletes and trainers rather than the general fitness audience. Instead, I want to take the useful parts of that inspiration and talk about how plyometric training can fit into a fitness plan f

In my last blog post, I wrote about motivation and how, year after year, we see the same pattern repeat. Strong intentions fade, routines fall apart, and fitness becomes something people repeatedly restart rather than sustain. To dig deeper into motivation and habit formation, I read Atomic Habits  by James Clear over winter break. In Atomic Habits , the author offers a simple but powerful framework for understanding why this happens, and more importantly, how to change it. W

This is not my typical blog post, but it may be my most important.   In this post, I explore why motivation for exercise often fades, the common reasons people struggle to stay consistent with fitness, and what actually supports long-term success. Forget quick fixes or New Year’s resolutions. Focus on building strength, mobility, and health in a way that lasts. Please share with anyone in your life thinking about improving fitness. The gym was noticeably quiet yesterday. This

For years, cardiorespiratory fitness has been recognized as one of the strongest predictors of longevity. Measures such as peak oxygen consumption are closely tied to cardiovascular disease risk and all-cause mortality. At the same time, non-aerobic components of fitness, including muscle strength, balance, and mobility, also play an important role in long term health and survival. You have seen all this before in my prior blog posts. In a recent paper published in Mayo Clin

Longevity fitness is a simple idea with a powerful impact. It is the practice of training your body in a way that supports health, strength, and independence for as long as possible. Instead of chasing quick fixes or short term aesthetic goals, longevity fitness focuses on what will help you stay strong, capable, and confident throughout midlife and well into older age. It is built on the understanding that the choices we make in our forties, fifties, and sixties shape the qu

The 2025 review “Research progress on resistance exercise therapy for improving cognitive function in patients with AD and muscle atrophy” highlights an important idea for anyone interested in longevity. Resistance training may not only support muscle strength, bone health, and metabolic resilience. It may also play a role in supporting brain function as we age. The authors summarize research showing that resistance exercise can improve memory, executive function, and overall

A recent study published in Scientific Reports examined nearly 10,000 adults to identify which measurement of grip strength best predicts long term survival. Chai et al. (2024) compared five different grip strength metrics and found that the simplest ones, the maximum grip strength of either hand and the average grip strength of both hands, were the strongest predictors of all cause mortality. The main finding is clear. Individuals with lower grip strength had significantly

As people pass their forties strength tends to decline, risk of chronic disease increases, bones weaken, and mobility often suffers. The Barbell Prescription  is a book meant to counter those trends. Sullivan and Baker combine medical insight, strength training philosophy, and practical programming to show how barbell training can be one of the most effective tools for aging well. The authors begin with what they call the “sick aging phenotype,” a collection of traits that of

In Exercise Is Medicine , Thompson, Sallis, and colleagues make a strong case that physical inactivity is one of the major public health problems globally. The article argues that the burden of chronic disease, metabolic dysfunction, obesity, heart disease, diabetes, pulmonary disease and many other conditions is strongly connected to sedentary behavior. The authors restate that exercise should be viewed as part of the standard toolkit of disease prevention and treatment.

As we move past our forties, ideas about aging shift from what we lose to what we can protect, nurture, and build. In Super Agers: An Evidence Based Approach to Longevity , Dr. Eric Topol, a physician scientist with expertise in genetics, molecular medicine, and translational research, offers a robust framework for doing just that. He urges readers to aim not simply for a long life but for a healthy life, one in which chronic disease, decline, and loss of function are delayed

For women approaching midlife and beyond, the term “aging” often triggers concerns about strength, mobility, and vitality. In Unbreakable: A Woman’s Guide to Aging with Power , Dr. Vonda Wright, a double board-certified orthopedic surgeon and leading authority on longevity, reframes this narrative. Her message is clear: aging is an invitation to power, and strength is the foundation of longevity. Wright introduces what she calls the “musculoskeletal syndrome of menopause,” a

Dr. Gabrielle Lyon’s Forever Strong: A New Science-Based Strategy for Aging Well  presents a compelling case for prioritizing muscle health as the foundation of longevity and overall well-being. Blending cutting-edge research with practical applications, Lyon challenges conventional approaches to aging, arguing that muscle, not just weight or diet, is the key to vitality. Core Concepts Lyon introduces the idea of muscle-centric medicine, a perspective that shifts the focus fr

Hey, I’m Dean, founder of Longevity Fitness Coaching, and if there’s one thing I’ve learned working with clients over 40, it’s this: Strength training is about living better . I’ve worked with parents juggling busy careers, high school drop-offs, and college visits, as well as empty nesters trying to reclaim their sense of self. Strength training is a game-changer at this stage of life, and I’m here to share why. 1. The Power of Muscle Maintenance As we age, muscle mass natur

Daniel Flahie's article, "Resistance Training for the Older Client – Should They Press, Squat, and Deadlift?", offers a thoughtful exploration of the benefits and challenges of incorporating foundational resistance exercises like the press, squat, and deadlift into training programs for older adults. Flahie, an experienced strength and conditioning coach, emphasizes the importance of these compound movements for maintaining and improving functional strength, mobility, and ove

Dr. Stacy Sims’ book Roar  is a revolutionary guide for women who want to take control of their fitness and health. The core message? Women are not just smaller versions of men. They have unique physiological needs that require a different approach to training, nutrition, and overall well-being. Why Roar  Stands Out Roar  is all about empowering women to understand their bodies and optimize their fitness routines accordingly. Dr. Sims, a renowned exercise physiologist and nut