By Skip La Cour
Workouts for Older Men
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The quality of every exercise and every set will be determined by how strong your foundation is before you lift the weight.

What we’re talking about here is any standing and even seated exercise, which covers a lot of the exercises you can do in any given workout.

𝟭. 𝗬𝗼𝘂𝗿 𝗳𝗲𝗲𝘁 𝗮𝗿𝗲 𝗳𝗶𝗿𝗺𝗹𝘆 𝗽𝗹𝗮𝗻𝘁𝗲𝗱. First of all, you need to make sure that your feet are properly positioned. This means that your feet need to be one with the floor; firmly and evenly planted.

Think of your feet being cemented to the floor. If you look around the gym (or maybe even down at your own feet), you’ll see men who are up on their toes, back on their heels, or balanced more on the outside or inside of their feet with their weight unevenly placed.

Your weight needs to be evenly placed on both feet. They also need to be a little wider than shoulder width apart in most cases.

Experiment with this foot positioning now that you are conscious of how important it is. Your feet being just an inch too narrow or an inch too wide can make a huge difference in how well you perform the set.

𝟮. 𝗬𝗼𝘂𝗿 𝗸𝗻𝗲𝗲𝘀 𝗮𝗿𝗲 𝘀𝘁𝗿𝗼𝗻𝗴 𝗮𝗻𝗱 𝘀𝗹𝗶𝗴𝗵𝘁𝗹𝘆 𝗯𝗲𝗻𝘁. Next are your knees. Your knees should never be locked and rigid. They should be bent enough for buoyancy and flexibility, but firm.

Imagine it this way: if someone were to give you a light push, you should be able to maintain your position without having to fight to keep your balance.

𝟯. 𝗬𝗼𝘂𝗿 𝗵𝗶𝗽𝘀 𝗮𝗿𝗲 𝗻𝗲𝘂𝘁𝗿𝗮𝗹. Your hips should be in a neutral position, not tilted either forward (anterior pelvic tilt) or backward (posterior pelvic tilt). This is a key point for many people because of their everyday less-than-ideal posture so a lot of men need to focus on proper hip positioning, but it’s essential for stability.

𝟰. 𝗬𝗼𝘂𝗿 𝗹𝗼𝘄𝗲𝗿 𝗯𝗮𝗰𝗸 𝗶𝘀 𝗮𝗿𝗰𝗵𝗲𝗱, 𝘁𝗶𝗴𝗵𝘁, 𝗮𝗻𝗱 𝘀𝘁𝗿𝗼𝗻𝗴. Let's continue to move upwards. A lot of your strength comes from your lower back, so you want to make sure that your back is arched and that you lock it down nice and tight.

𝟱. 𝗖𝗵𝗲𝘀𝘁 𝗵𝗶𝗴𝗵 𝗮𝗻𝗱 𝘀𝗵𝗼𝘂𝗹𝗱𝗲𝗿𝘀 𝗯𝗮𝗰𝗸. Your chest should be up high and your shoulders back.

𝟲. 𝗛𝗲𝗮𝗱 𝘂𝗽. Your head should be facing forward. I know some guys feel more comfortable looking off to the side, but this can be unnecessarily distracting and put your body out of alignment.

You also want to have a straight line going from the bottom of your spine to the top of your head, so facing forward is really preferred.

Your chin should be up and your eyes facing forward.

𝗖𝗵𝗲𝗰𝗸 𝘁𝗵𝗲𝘀𝗲 𝗽𝗼𝗶𝗻𝘁𝘀 𝗼𝗳𝗳 𝗯𝗲𝗳𝗼𝗿𝗲 𝗲𝘃𝗲𝗿𝘆 𝘀𝗲𝘁. You need to do a “mental check off” making sure each of these points are positioned correctly before you even begin a set.

Make sure you do this for every exercise during every workout—even your warm up sets. Now, I know this will seem tedious at first as you’ll want to just jump in and start pounding out the exercise.

You must practice this discipline each and every time until it becomes a habit. Within two or three weeks of consistently setting up this way, the process will transfer into your subconscious mind and you will start executing this positioning without any thought. But you must put in your work first.

These things may seem basic, but so many men develop bad habits in one part of the body or the other when it comes to this foundation. You cannot hone and perfectly execute more advanced techniques unless your foundation is rock solid.

𝗣.𝗦. 𝗢𝗻𝗲-𝗼𝗻-𝗼𝗻𝗲 𝘁𝗶𝗺𝗲 𝘄𝗶𝘁𝗵 𝗺𝗲 𝗮𝗻𝗱 𝗮 𝗹𝗼𝘁 𝗺𝗼𝗿𝗲. This is the BEST $147 investment you will ever make toward your health and fitness. No question about it!
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