Beyond the Mirror
In the military and in life, fitness isn't just about how you look — it's about how you perform when it counts. I haven’t crushed every ruck or breezed through every workout without breaking a sweat — far from it. There have been times I’ve been gassed halfway through a training day, questioning my grit.
But that’s exactly why I believe in training for life, not for looks.
Yet, step into most gyms and see guys obsessed with the mirror — doing curls, chasing pumps, and maxing out machines designed for aesthetics. But here’s the truth: looks fade, functionality lasts. As a soldier, coach, and someone who trains 5–6 days a week, I can tell you — if you train only to look good, you’re playing the short game.
Why Functional Fitness Matters (At Any Age)
Functional fitness is built around real-world movements — pushing, pulling, lunging, squatting, carrying, rotating. It's the kind of training that makes you stronger for life, not just for the gym.
Proven Benefits for Older Adults:
- A study in ScienceDirect found that functional training significantly improves balance, gait, and mobility in adults over 60, reducing fall risk.
- BMC Geriatrics shows that endurance, coordination, and flexibility are closely tied to mental well-being and resilience in older adults.
- PubMed confirms that resistance and functional training slow sarcopenia (age-related muscle loss), improve bone density, and enhance quality of life.
What is Functional Fitness (and What It’s Not)
Functional fitness isn’t just CrossFit or sandbag circuits. It’s training that prepares you for life outside the gym.
It’s About:
- Compound lifts (squats, deadlifts, overhead presses)
- Real-world movement patterns (crawling, carries, get-ups)
- Explosive conditioning (sprints, sled pushes, stair climbs)
- Joint integrity and injury prevention (mobility, core)
Real-World Influencers Living the “Train for Life” Ethos
If you're looking for role models who embody this kind of training, you're in good company. There’s a growing tribe of fitness leaders who don't just lift heavy or run far — they do both. They train to be capable, durable, and ready for life’s demands.
- Fergus Crawley blends strength and endurance like few others. He’s squatted 500 pounds and run ultra-marathons — all while promoting mental resilience through his hybrid training journey.
- Alex Viada, author of The Hybrid Athlete, helped popularize the idea that you don’t have to choose between power and stamina. His philosophy? “You can run a marathon and deadlift 600 pounds. The human body is capable of both.”
- Jay Maryniak (@jtm_fit) proves you can maintain insane mobility and athleticism without wrecking your joints — combining bodyweight mastery with functional flow.
- Erwan Le Corre, founder of MovNat, teaches people how to move like humans were meant to move — jump, crawl, carry, climb — a true throwback to primal performance.
- Kelly Starrett, author of Becoming a Supple Leopard, reminds us that strength without mobility is a ticking time bomb. His work helps athletes train pain-free for life.
These aren’t just influencers — they’re examples. Proof that hybrid, functional training works — in your 20s or your 60s.
Common Mistakes People Make
- Training for Looks Alone – Muscle imbalance and joint wear sneak in fast.
- Ignoring Recovery – Overtraining without sleep, mobility, or deloads can destroy progress.
- Avoiding the Basics – Squats and carries beat cables and crunches.
- No Plan or Progression – Random workouts = random results.
- Poor Nutrition – You can’t train effectively on junk or starvation.
Nutrition Tips for Lifelong Strength
Carbs: Complex sources like oats, sweet potatoes, rice, and fruit.
Fats: Healthy fats from avocado, olive oil, nuts, and fish.
Calories: Adjust for performance, recovery, and maintenance.
Sample Weekly Training Plan
Day 1 – Strength & Power
- Deadlifts – 4x5
- Overhead Press – 4x6
- Pull-ups – 3xAMRAP
- Core Planks + Med Ball Slams – 3 sets
Day 2 – Functional Conditioning
- 4 Rounds for Time:
- 10 KB Swings
- 15 Push-ups
- 20 Walking Lunges
- 100m Farmer’s Carry
Day 3 – Active Recovery & Mobility
- 30-minute walk or light ruck
- Mobility drills
- Stretch
Day 4 – Strength + Carry
- Squats – 4x5
- Bent-over Rows – 3x8
- Bulgarian Split Squats – 3x10/leg
- 5 rounds: 40m Sandbag Carries + 10 Box Jumps
Day 5 – Endurance + Core
- 3km Run or 5km Ruck
- Core Finisher: Hanging Leg Raises + Side Planks
Ready for a Personalized Training Plan?
The 5–6 day training plan above provides a solid foundation, but we understand that everyone's goals and schedules are unique. Suppose you're seeking a plan tailored specifically to your needs. In that case, whether it's 3, 4, or 6 days per week, designed for your available equipment, and aligned with your personal objectives, we offer a 100% personalized training plan.
Price: €59
What’s Included:
- Customized plan based on your goals and available equipment (gym, home, field, etc.)
- Flexible scheduling: 3–6 training days per week
- Tactical-ready options available
- Delivered via Google Drive within 7 days
After purchase, you'll be directed to an intake form to provide the necessary details for your personalized plan.
Click here to purchase your personalized training plan
Conclusion: Train for the Life You Want to Live
Whether you're a young buck chasing strength or a seasoned vet protecting your longevity, the goal should be the same: stay strong, capable, and resilient.
Train smart. Train for life. Because looking good is fine, but being ready for anything? That’s power.
0 Comments