Chasing Excellence How to Adjust the 5 Factors of Health at 40, 50, 60, and Beyond
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May 4, 2026 Practical advice on how training, nutrition, sleep, mindset, and social connection should shift at 40, 50, 60 and beyond. Strength and power work remain vital and can be regained at any age. Recovery, lower maximal intensity, and protein needs change over time. Emotional regulation often improves, while social ties strongly predict long-term health. Intentional habits beat passive drift.
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Foundations Built Young Still Improve At Any Age
- Early decades build the foundation for muscle, bone, cardio, sleep, thinking, and relationships that pay dividends later in life.
- Ben emphasizes it's best to start young but also stresses studies show it's never too late to improve, even in your 80s with strength gains of 25–100%.
Train For Strength Mobility And Explosiveness
- Preserve mobility, strength, and explosiveness with well-rounded training that includes jumping, strength, and aerobic work.
- Progress explosiveness safely (jump line, 6" boxes, light plates) and reduce extreme intensity while keeping high-intensity options like biking.
Explosiveness Falls Fastest And Prevents Falls
- Power declines faster than muscle or VO2 max, making explosiveness a fragile but crucial quality for fall prevention.
- Ben links explosiveness to avoiding falls and fractures, arguing training to catch yourself beats focusing only on bone density.