Look, I get it—I’m a busy dad, husband, and business owner. Time is limited. Sleep is never enough. Meal prep is a challenge. Workouts happen at odd hours or not at all some days. But if there’s one thing I’ve learned, it’s that prioritizing the right things makes all the difference in how we feel, perform, and show up for the people who count on us.
Here are the top 5 things I believe every athlete over 35 should focus on:
1. Protein First, Always
Most of us aren’t getting enough protein, and it’s even more important as we get older. Protein helps with muscle maintenance, energy, and satiety—so you’re not just grabbing whatever’s convenient when hunger hits. Keep it simple: have a go-to breakfast with 30-40g of protein, pack high-protein snacks (I always have Chomps meat sticks, Fage yogurt, or dried edamame on hand), and plan your meals around your protein source.
2. Train for Longevity, Not Just PRs
Strength training is non-negotiable if you want to stay active, injury-free, and capable. But at this stage, it’s less about chasing PRs and more about consistency and quality movement. Prioritize mobility, control, and recovery just as much as you do lifting heavy. You don’t need to destroy yourself in every session—training should make you better for life, not broken for days.
3. Optimize Workouts for Your Life
Gone are the days of two-hour training blocks. Most of us are squeezing in workouts early in the morning, between meetings, or after getting the kids from school. That’s fine! A well-structured 45-60 minute session can be just as effective as a marathon workout. Stick to compound movements, short metcons, and sprint work—quality over quantity wins every time. If you need help, schedule a goal review, they work!
4. Hydration & Electrolytes Matter More Than You Think
If you’re constantly tired, sluggish, or hitting energy crashes, it might not be your workouts or diet—it might be hydration. We’re not 22 anymore, and we lose minerals faster than we think. Water alone isn’t always enough—add electrolytes (I always have LMNT on hand), especially if you train early or sweat a lot. Staying hydrated keeps energy up, helps recovery, and improves performance.
5. Sleep & Stress Management Are Your Secret Weapons
I know sleep isn’t always perfect (hello, kids, late-night work, and early mornings). But your body doesn’t recover, build muscle, or regulate hormones without it. If you can’t get 7-8 hours, control what you can:
- Cut screen time 30 minutes before bed.
- Stick to a consistent sleep/wake schedule.
- Get outside for sunlight in the morning.
- Keep caffeine in check, especially in the afternoon.
And if stress is high? Walk more, lift heavy, and get outside. Training is stress, too, so balancing intensity with recovery is key.
The Bottom Line
We’re not trying to be the fittest in the world—we’re trying to be fit enough to keep doing what we love, stay strong for our families, and feel good while doing it. That doesn’t happen by accident. Prioritize what matters, keep it simple, and be consistent.
You don’t need to be perfect. Just better than yesterday. And if you need help, ask- Thats what our team does best!