Training after 40 does not take an hour. Dr. Tommy Rhee, a sports chiropractor who has spent nearly twenty years working on pro athletes, lays out the exact fifteen minute workout a man in his 30s and 40s should run.
Tommy has worked on Olympic sprinters, NFL players, and UFC fighters. He is the founder and CEO of RheeGen and the author of The Future of Regenerative Medicine. In this stretch he stops explaining and starts prescribing. What to do in the gym at this age, how few minutes it really takes, and what the soreness two days later is telling you. Then he closes on why any of it matters. A man at eighty with all the time and all the money and no ability to use either.
Important: this is not medical advice. Talk to your own doctor before you change anything about your training or your health.
In this episode:
- Why your thirties and forties are the window where behavior still changes easily
- The reason older beginners quit, and why it is not about willpower
- What DOMS is, in plain language, and why the pain shows up two or three days later
- How to make soreness go away faster instead of sitting still and waiting it out
- The exact pairing for building muscle at this age, heavy squat at 80 to 90 percent straight into a box jump
- Why endurance work at this age can cost you the muscle you are trying to build
- Why fifteen minutes of the right work will flatten you
- The 100 air squat test, and what failing it says about the next twenty years
Questions this episode answers
How should a man in his 40s train? Dr. Tommy Rhee says pair a heavy squat at 80 to 90 percent of your max with a box jump, and run five to ten rounds.
How long does a workout need to be after 40? Dr. Tommy Rhee says fifteen minutes of the right work is enough, and might even be too much.
Why am I sore two days after a workout? Dr. Tommy Rhee says that is DOMS, delayed onset muscle soreness. It is the inflammation from small tears as the muscle rebuilds, not an injury.
Find Dr. Tommy Rhee at rheegen.com and physicalchiro.com, and on Instagram at @dr.rheetommy. He is a Doctor of Chiropractic, not a physician.
The Upgraded Man is hosted by Chris Anderson. Send this to the friend who keeps saying he does not have time to train. Follow the show.
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This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something.
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