When we reach our 30, it’s easy to keep our bench press solid and deadlift numbers respectable, but recovery gradually takes a hit – and those sprints or long runs can start leaving our knees complaining.
Former Green Beret and strength coach Jon Hamilton explains in a YouTube video, ‘I talked to a lot of guys in their 30s and 40s who say the same thing. Lifts are still decent, but their back tightens up after sitting. Their knees hurt after a simple run. And the idea of sprinting feels risky instead of normal.’ Hamilton says it’s not that we suddenly get out of shape in our 30s and 40s – we’ve simply stopped training like athletes.
‘One thing I’ve noticed as I’ve moved into my 30s is I can’t train like I did in my early 20s,’ he admits. ‘I can still push hard, but the way I structure training and take care of my body has to be a lot smarter.’
Hamilton argues that many men don’t need more training – they need the right kind of training. ‘Training that keeps them strong, fast and durable without beating their bodies into the ground,’ he says. To achieve that, he highlights several key pillars that are often overlooked.
1. Don’t Skip Mobility
‘First is mobility. And I don’t mean stretching for an hour or forcing yourself into yoga positions you don’t understand. I mean giving your body the range it needs to perform basic athletic movements,’ says the strength coach.
Hamilton says we should aim for hips that can extend, ankles that can flex and shoulders that can reach overhead without pain. ‘If you want to train like a tactical athlete at this age, mobility is not optional. You need it for sprinting, jumping, climbing, lifting and even rucking,’ he explains.
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2. Build Strength Sensibly
Hamilton says the second pillar is strength – but with a more mature perspective.
‘Real strength, but with a more mature perspective,’ he says. ‘Most men in their 30s and 40s don’t need to chase a one-rep max anymore. That’s where ego and injuries start to show up.’
One-rep max testing may satisfy the ego, but in terms of long-term function the cost–benefit ratio often doesn’t add up. ‘What you do need is strength through a full range of motion,’ says Hamilton. ‘You need movements that feel good, build capability and carry over into everyday life.’
That doesn’t mean lifting light weights, however. ‘They need to be heavy enough to stimulate the system, controlled enough to protect the joints, and consistent enough to stay durable,’ he adds.
3. Specific Conditioning
Third is specific conditioning – something Hamilton says many men neglect.
‘They might jump on a treadmill and jog for a bit or hit the occasional HIIT workout, but they don’t train conditioning in a way that carries over into anything meaningful. Tactical athletes don’t just need an engine. They need an engine that holds up under stress. That means short sprints, carries, intervals, longer aerobic sessions and GPP work like sled pushes and pulls. These are things that keep you ready for anything.’
4. Smart Structure
Hamilton says he trains four days a week using an upper-lower split.
‘My sessions start with a ramp warm-up. RAMP stands for raise, activate, mobilise and potentiate. The potentiation is where I get my jumps or short sprints in,’ he explains. This might include a couple of explosive jumps or short 15-20 second sprints. ‘Just a couple reps, fast, crisp and clean. This alone will keep most men more athletic than anything else they do.’
After the main lift, he typically adds two or three accessory movements before finishing with carries, sled work or other general physical preparedness (GPP) exercises.
5. Don’t Skimp on Recovery
Training provides the stimulus for adaptation, but nutrition and recovery are what allow those adaptations to happen.
‘In your 20s you could get away with eating whatever was available. In your 30s and 40s you don’t have that luxury.’
That said, Hamilton emphasises that perfection isn’t required – but fuelling properly matters. This means eating enough calories, getting adequate protein and balancing carbohydrates and fats, ideally from whole food sources.
The Takeaway
Hamilton concludes that training well in your 30s and 40s doesn’t have to be complicated, but it does require intention.
‘If you’re serious about training like a tactical athlete it comes down to a few things: move well, lift well, stay explosive, train your engine, eat like an adult and be consistent.’
