At 55, living in an over-55 community, I see the effects of losing strength every day. But it’s not just me hobbling around after leg day. It’s people who need assistance with walking and those who find it very challenging to navigate stairs. The long, slow loss of strength doesn’t show up right away. Inactivity or health conditions can lead to cumulative losses that become obvious when daily activities become challenging.
If you knew what the end looked like, wouldn’t you change what you’re doing now?
Being strong when you’re younger means having more fun while looking good doing it. Strength as we age takes on greater importance as we try to beat back the gravity at every turn.
Sure, I want to look good, but not at the expense of moving well and improving my quality of life. That’s why I created the Aging Disgracefully Strength System. To improve your strength without consuming your life, and to look good while enhancing your daily activities.
Let’s dive into what that looks like.
Strength After 50
You shouldn’t train differently just because you turn 30, 40, or 50. There’s nothing magical about strength training and age. It’s because your body begins changing whether you like it or not, that’s the difference. Muscle mass decreases, joints get crankier, and recovery takes longer.
All this means is you train with purpose and focus. That’s what the 3-Day Strength Blueprint is all about.
It’s part of my Aging Disgracefully Strength Training System, a no-fluff approach to getting stronger and moving better. You’ll train three days a week, hit every major muscle group, build strength, and stay mobile enough to keep doing the things you love.
It’s a strength training system that helps you live and lift on your terms.
The Strength Blueprint
This strength blueprint uses three training days per week, with two trisets per session to target your entire body. Each workout focuses on training movement patterns so you move better in and out of the gym.
Here’s what each workout looks like:
Triset #1: Squat • Push • Core
The foundation of full-body strength.
Squatting builds lower-body strength, mobility, and joint health.
Pushing develops upper-body strength.
Core work ties it all together.
Triset #2: Single-Leg • Pull • Mobility
This triset brings balance, posture, and baby got back.
Single-leg training improves balance and coordination and reduces strength imbalances.
Pulling exercises strengthen your back, grip, and shoulders.
Mobility work to improve your movement and recovery.
Start each workout with a warm-up that preps your joints and gets you ready to train. These workouts last between 30 and 45 minutes, depending on your pace and rest breaks.
What You’ll Train (And Why It Matters)
Every exercise below has a purpose, one that connects to how you move, feel, and function in everyday life. Here’s what each exercise trains—and why it matters:
Squat: Squats help you get up and down, in and out of chairs, and upstairs without groaning like your knees are 100 years old.
- Builds glutes, quads, and core stability
- Reinforces hip and knee health
Push: Pushing movements improve upper-body and shoulder strength and health. This strength allows you to keep putting things on shelves, pushing open doors, or getting up off the ground.
- Strengthens chest, shoulders, and triceps
- Enhances shoulder resilience
Core: It’s about bracing, balance, and spinal integrity. A strong core enables smooth power transfer from your lower body to your upper body, enhances lifting performance, and protects your lower back.
- Reinforces posture
- Improves balance and fall prevention
Single-Leg: If you don’t train one leg at a time, you’re leaving strength and stability on the table. Single-leg work builds balance and coordination and reduces the risk of injury.
- Strengthens imbalances
- Strengthens stabilizing muscles
- Crucial for walking, hiking, and climbing stairs
Pull: Pulling movements combat slouching, build grip strength, and strengthen and protect your spine and shoulders.
- Strengthens your back, biceps, and posture
- Supports shoulder stability
- Builds pulling power
Mobility: It helps you move through life rather than just getting by.
- Improves joint range of motion
- Reduces stiffness and soreness
- Supports better recovery
3 Day 4 Week Strength Blueprint
Let’s get to the good stuff. You will perform 2 to 3 rounds of each triset and follow the weekly progressions when you’re ready. Rest 60-90 seconds between exercises and 2 minutes after each triset. Rest 48 hours between workouts for better recovery.
Note: You’ll need a gym for these workouts. If that’s a problem, contact me, and I’ll suggest alternatives.
Workout A
Triset #1:
1A. Dumbbell Goblet Squat 8-15 reps
Week 1–2: Light dumbbell, focus on tempo (3 seconds down).
3: Increase weight by 5-10 pounds, maintain depth and tempo.
4: Add a 3-second pause at the bottom of each rep.
1B. Incline Push-Up 10-15 reps
Week 1: Lower slowly.
2: Lower the incline to increase the challenge.
3: Add a pause at the bottom or increase reps.
4: Move to floor push-up if you’re ready.
1C. Deadbug 6-8 reps per side
Triset #2:
2A. Step-Up (Bodyweight or Weighted) 6-12 reps per side
Week 1: Use a low step and focus on control.
2: Increase height or slow the tempo.
3: Add load
4: Increase reps or step height again.
2B. Lawnmower Row 12-16 reps per side
Week 1: Focus on lowering slowly.
2: Increase load by 5 pounds or increase reps.
3: Add a 3-second pause in the contracted position
4: Increase load by 5 pounds or increase reps
2C. Half-Kneeling Hip Flexor Stretch 30-60 seconds per side
Workout B
Triset #1:
1A. Offset Front Box Squat 6-8 reps per side
Week 1: Use a box or bench to groove squat depth with slow eccentric (3s down).
2: Add 5 pounds or do more reps.
3: Add a 3-second pause when you’re sitting down.
4: Increase reps.
1B. Dumbbell Bench Press 6-12 reps
Week 1: Focus on form over load
2: Add reps or a slight increase in weight.
3: Tempo control, 3 seconds down.
4: Moderate weight increase.
1C. Dumbbell Farmers Carry 40-60 yards
Week 1: Use 25% of your BW in each hand. Walk 40 yards.
2: Increase weight by 5 pounds or walk 50 yards.
3: Keep the same weight and distance as week 2, and only use one arm
4: Keep the suitcase carry and walk further.
Triset #2: Single-Leg • Pull • Mobility
2A. Single Leg Hip Extension 8-12 reps per side
Week 1: Bodyweight only.
2: Add reps or a light dumbbell, but not both.
3: Elevate the working foot
4: Same as week three, but with a load.
2B. Lat Pulldown or Seated Row 10-15 reps
Week 1: Focus on going through a full range of motion.
2: Add reps or increase the load by 5-10 pounds.
3: Pause for 2-3 seconds in the contracted position.
4: Go heavier, and reduce reps if needed.
2C. Cat-Cow + T-Spine Opener 30-60 seconds
Workout C
Triset #1
1A. Wall Sit 20-60 seconds
Week 1: Bodyweight only, 20–30 seconds with neutral spine.
2: Increase hold time to 30–45 seconds.
3: Add alternating heel raises.
4: Increase hold to 60 seconds.
1B. Side-to-Side Landmine Press 5-8 reps per side
Week 1: Focus on full reach when pressing towards the middle.
2: Increase reps or add tempo 2–3 seconds down.
3: Slight weight increase.
4: Add a 2-second pause at the top.
1C. Bird Dog 8-12 reps per side
Triset #2.
2A. Alternating Cossack Squat 6-12 reps per side
Week 1: Bodyweight only, focusing on depth.
2: Add a light dumbbell in the goblet position.
3: Increase reps per side.
4: Add load or reps. Not both.
2B. TRX Row 12-16 reps
Week 1: Focus on control.
2: Add reps or move your foot closer to the anchor point.
3: Add a 3-second pause in the contracted position.
4: Same as week three, but add two reps.
2C. Forearm Wall Slide 2-3 sets, 8 reps
Download the workout here.
Wrapping Up
The 3-day Strength Blueprint is all about preventing yourself from fading into the good night. You’ll move better, feel stronger, and start building the resilience that makes everyday life easier, but you’ll do it in a way that fits your life, not the other way around.
It’s Just The Start
The Complete Aging Disgracefully Strength Training System offers 12 weeks of progressive workouts, power building, mobility improvements, and the tools to create your own routines for life.
You’ll get:
- Personal coaching
- Video feedback
- Mobility and strength handouts
- Lifetime access to all materials
- And a system that keeps you strong well into your 50s, 60s, and beyond.
Ready to age on your terms? PM me today to get started.
Leave a Reply