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The 35-Minute Strength Workout I Do 3 Times a Week at 65
At 65, I’ve landed on a strength routine that fits my recovery capacity and my goals — and it’s shorter than anything I did in my 40s. The Structure Three non-consecutive days a week, 35–45 minutes each. Simple push/pull/legs rotation: Push (chest, shoulders, triceps), Pull (rows, lat work, biceps), Legs (squats to chair height, Romanian deadlifts). 2–3 sets, 10–15 reps, focused on form over weight. On home days, resistance bands and adjustable dumbbells cover everything I need. Why Shorter Works Better Now Recovery is the limiting factor after 60. If I train too long, I need 3–4 days to recover, which means fewer sessions per week overall. Shorter sessions done…
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How I Hit 140 Grams of Protein a Day Without Overthinking It
My protein target is 140 grams a day. Here’s how I actually hit it without obsessing over every meal. Why It Matters More After 60 After 60, your body becomes less efficient at using protein to build muscle — you need more to get the same effect you’d have gotten at 40. Muscle matters for metabolism, strength, balance, and independence. What a Typical Day Looks Like Breakfast: 3 eggs + Greek yogurt — about 38g.Lunch: Chicken and rice (Sunday prepped) — about 50g.Dinner: Salmon or turkey chili — about 40g.Snacks: More yogurt or a protein shake to close the gap — I use a personal blender and it’s done in…
