Training for powerlifting in your 40s is different because of the accumulated injuries and aches.
Here’s how Nate added 200+ lbs to his squat, bench and deadlift total while managing to feel even better than he did in his 30s.
Nate is a 45-year old father to 2 sons. He had experience with barbell training before and enjoyed lifting, but as a taller guy who was admittedly getting older, his concerns of ongoing lower back pain and knee pain had been preventing him from really locking in on his lifts and focusing on building his strength in the way he wanted.
On top of lifting heavy in the squat, bench press and deadlift, he wanted to still be able to do a 5 or 10k run, go on hikes with his family and bike and wasn’t sure how to balance things because of how limiting the pain could be, requiring frequent visits to the chiro.
The First Training Block
Our first block together emphasized improving core stability through movements like bird dog rows, suitcase carries, etc to get the lower back pain under control. In addition to the rehabilitative work, Nate was still able to continue training the primary lifts and coach Zack used tempo and paused variations of the primary lifts to address some underlying technical issues contributing to pain. By slowing down the lifts, this allowed easier integration of the new techniques they were working on in order to keep healthy as things loaded up moving into the next phase.
Phase 2: Loading
After Nate was feeling a significant improvement in his old aches, he was feeling stronger than he had in the past decade.
The next step was to gradually load up, using a wave loaded structure, aiming for 3-4 weeks of gradual loading and aiming to reach new heights every 4-5 blocks.
So far, he has managed to add 215 lbs to his total with his most recent set of PRs at 300 on the squat, 255 on the bench and 350 on the deadlift and is officially less than 100 lbs away from the 1000lb club which he has his sights on this year. Keeping just enough “rehab” work in the mix to keep the adaptations from phase 1 without needing to do as much as initially done.
This “minimum” dose allows the approach for Nate to keep efficient with time so that his workouts can be around an hour which gives him time and energy to spend the benefits he gets from lifting with his family and be the best dad he can be.
PS – here’s 2 ways I can help you prepare for your first powerlifting meet:
1. Follow me on Instagram (@strongeryoupt) for free lifting advice, programs and more powerlifting content. You can DM me the word “GUIDE” and I’ll get you a copy of “Your First Powerlifting Meet” – my guide that shows you strength standards and how to compete in powerlifting.
OR
2. Apply to join my “Platform-Ready Blueprint” and become a case study. We’ll work with you 1-on-1 to show you how to add up to 200 lbs to your total and compete in your first meet with less than 5 hours per week in the gym.
It takes less than 60 seconds to apply HERE in order to find out more information and see if you’d be a good fit.