As training age increases, the goal often shifts from chasing aesthetics and PBs to building a body that’s capable across multiple domains. According to Army Ranger and functional strength coach Justin Lienhard, that means moving beyond linear lifts and reintroducing the athletic qualities many of us lose with age.

Here are five foundations he recommends prioritising when training in your 30s.

1. Throw Things (Heavy and Light)

Moves like medicine ball throws and sandbag-over-shoulder lifts train power – one of the first physical qualities to decline as we age. Unlike slow, controlled lifting, throwing teaches the body to produce force quickly and transfer it through the trunk and limbs. There’s also a coordination element at play. Throwing requires timing and sequencing, helping maintain athleticism over time.

2. Run and Jump Up Stairs

Sprinting and jumping up stairs builds lower-body power, tendon stiffness and cardiovascular fitness in one go. The incline reduces impact compared to flat sprints, while still demanding high force output through the hips, knees and ankles.

3. Lunges, Split Squats and Step-Ups

Single-leg strength becomes increasingly important with age, particularly for maintaining balance and coordination. Exercises like lunges, split squats and step-ups challenge what Lienhard calls ‘contralateral pelvis articulation’. In simple terms, this refers to how well your hips and pelvis stabilise while your limbs move independently.

4. Train Cross-Body Patterns

Human movement is inherently rotational, yet much of gym training happens in straight lines. Incorporating cross-body work – such as woodchops, single-arm cable rows with a torso twist or crawling variations – helps reconnect the upper and lower body through the core. The result is more efficient movement and a body that functions as a unit, rather than isolated parts.

5. The 4 Forgotten Hip Movements

Most gym programmes focus heavily on hip flexion and extension (think squats and deadlifts), but often neglect the other key actions: adduction, abduction, internal rotation and external rotation. Lienhard highlights exercises that address these, including banded abductions, skater steps and Copenhagen planks with a torso twist. Training these ranges helps maintain joint health and improve stability.