When you’re young, you cannot wait to be older; when you’re getting old, you long for the days when you were young. That’s the thing about aging; when we’re young, we want to speed it up, and when we’re older, we want to slow it down—I’m almost 55 at the time of writing (probably 55 when I post it up). I have fewer days ahead of me than behind me.
That’s got me thinking about the term aging gracefully.
It’s often thrown around like a participation trophy for getting older. Most of the time, it’s a backhanded compliment saying,
“Hey, you look great…..for your age.”
Aging gracefully doesn’t have to be about wrinkles, gray hair, or how well you camouflage your age. It should be about how you live, move, and embrace life with strength and confidence, no matter the number on your dial. Staying strong, sharp, and pushing yourself physically and mentally is a better measure of “grace” as you age.
Aging is inevitable and a privilege because many people don’t get to do it, but slowing down because of it is a choice. I’m not talking about ignoring your body’s changes but adapting to them. Here, we will explore the changes of ageing gracefully and flip it on its head to age disgracefully.
If there is one thing I’m an expert at, it’s being disgraceful.
Aging Physical and Mental Changes
Aging comes with undeniable physical changes, but that doesn’t mean you should go quietly into the good night. Muscle mass declines after 30 if not trained, but strength training will stop that, making you more mobile and less prone to injuries.
Joints lose flexibility, bones weaken, and recovery takes longer, making movement even more critical. The heart and metabolism also slow, so endurance suffers, and love handles rear their ugly heads. Staying balanced becomes more of an issue, increasing fall risks, and persistent joint stiffness can make moving a chore.
This makes cardio and strength training more of a priority.
And since your body doesn’t need as many calories, nutrition matters more than ever to fuel performance without unnecessary weight gain. Furthermore, cognitive processing might slow, making learning new skills or movement patterns harder.
But here’s the good news: Exercise isn’t just about muscles; it’s a game-changer for your brain.
Regular exercise reduces stress, sharpens cognition, and lifts mood, helping you stay sharp. Aging may change the playing field, but it doesn’t mean you stop competing because you adapt, train with a purpose, and keep showing up.
Challenging the “Aging” Mentality
Here are some things thrown my way as I stomp past 50 into my mid-fifties.
“Act your age, not your shoe size.”
“Stop behaving like a child.”
“Who ate all the candy?”
“Shane, you’re so immature.’
“When are you going to start acting your age?”
And that’s just from my wife; God knows what other people have thought about me. I act the way I’ve always acted, and I’m not a fan of letting age dictate how you should act, nor should you. Instead of the typical “aging gracefully” advice about taking it easy, being careful, and acting your age, I challenge you to redefine it and do your own thing.
In short hand, age disgracefully. But how?
Who ruled that hitting 50 means swapping deadlifts for chair yoga, stopping wearing what makes you feel good, or suddenly starting “taking it easy”? Society loves to put limits on older adults, pushing the idea that your best years are behind you once you hit a specific number.
That’s bullshit.
Plenty of people over 50 are not just thriving—they’re breaking records, building businesses, and staying stronger than ever. Look at Ernestine Shepherd, still crushing bodybuilding competitions in her 80s. Or David Goggins, proving that mental and physical resilience doesn’t expire.
Here’s my advice: stop listening to society’s rules and start writing your own. This means training for strength instead of just “staying active,” pushing your body in ways that build resilience, and ignoring the well-meaning advice that tells you to slow down.
What is the biggest mistake you can make while getting older?
Letting other people decide what you’re capable of.
If you’re doing that, it stops now.
Disgraceful Ways to Age Well
I’ll pass if aging “gracefully” means shrinking into the background. Let’s age disgracefully on our terms. First up: strength training like a madman (or woman). Forget the idea that lifting weights is just for the young; it’s even more critical as you age. Strength training fights off muscle loss, keeps your metabolism firing, protects your joints, and makes daily life easier.
Add muscle, build power, and challenge your body in novel ways. Muscles and strength are your suit of armor that allows you to deflect life’s slings and arrows that come your way.
My former client Ellen, in the video above taken nine years ago, is living proof. She is travelling the world, living her life on her terms, and still strength training like a manic.
Now, let’s talk about how you show up and show out. There’s no reason to follow outdated “age-appropriate” fashion rules; if you love it, wear it. If it makes you feel strong and more confident, who cares what anyone else thinks?
The same goes for how you spend your time.
Now is the perfect moment to learn, experiment, and push boundaries. Want to pick up a new sport? Go for it. Thinking about writing a book, launching a business, or traveling somewhere new? Now is the time. The people who stay sharp and engaged aren’t the ones who play it safe; they’re the ones who keep saying yes to challenges and new experiences.
The Disgraceful Aging Manifesto
Aging isn’t a quiet walk into the good night; it’s an unapologetic march forward. You’re here to break the rules, challenge expectations, and push boundaries. This isn’t about sitting back and watching your life go by; it’s about grabbing life by the balls collar and saying, “I’m not done yet.”
So, if you’re ready to age disgracefully, here are a few things to do.
Strength is Non-Negotiable: Don’t stop resistance training, moving, and getting stronger. Your muscles don’t care how old you are, but they’ll notice if you stop using them.
Move Like You Mean It: Motion is medicine; stagnation is surrender.
Ignore Age-Appropriate Bullsh*t: If you love it, wear it. If you want to try it, do it. If someone says, “That’s not for people your age,” prove them wrong.
Challenge Your Brain Like You Challenge Your Body: Learn a new skill, start a side hustle, pick up a hobby, or dive into something uncomfortable. A sharp mind is built, not inherited.
Refuse to Be Fragile: Some people expect you to slow down, play it safe, and start worrying about “fall risks.” Instead, train for resilience physically and mentally.
Laugh at “Acting Your Age”: Who decides what that means? If you still want to jump in puddles, eat the last piece of cake, or belt out a song in public, just do it.
Say yes to Adventure: Travel, explore, get lost, meet new people, and take risks.
Surround Yourself with Energy. Cut out negativity. Hang with people who lift you, make you laugh, and fuel your fire.
Never Apologize for Staying in the Game: People might tell you to take it easy, but smile, nod, and deadlift their body weight.
Wrapping Up
You don’t need permission to live on your terms, and you don’t need approval to push past limits. The only thing you need to do is keep showing up. Every day, in every way. No fading, no backing down. Because aging disgracefully isn’t just a mindset it is a damn movement.
Now go out there and live it.
Contact me here to learn about my new program, the Aging Disgracefully Strength system, and click here for more details. Please don’t ask for fashion advice; I regard tracksuit pants as formal wear.
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