Why Adults Over 35 Should Train for Strength, Performance, and Health

What's going all everyone! Let's get into today's blog post where I outline the 3 pillars of my coaching. This is how I apply my principles to your specific goals... Let's get into it.

For many adults over 35 training starts to feel confusing and overwhelming. What used to work doesn’t anymore. Recovery feels slower, time is limited, and most programs seem built for either 19 year olds with too much time on their hands or complete beginners.

The good news: you don’t need extreme workouts or endless gym time to stay strong, athletic, and capable as you age. You need a clear framework that supports your body, your goals, and the season of life you’re in.

My coaching approach is built around the following three pillars:

Health. Performance. Strength.

Pillar 1: Health | The Foundation

Health is the foundation. Without it, progress in any other area eventually breaks down.

1. Body Composition: Lose Fat, Add Muscle

A healthy body composition is essential to feel confident, feel athletic & long term health.

• Reducing excess fat mass

• Building and maintaining lean muscle

• Supporting hormones, energy levels, and long-term health

Focused strength training paired with smart conditioning is the most reliable way to do this after 35.

2. Aerobic Capacity Matters More Than Most People Think

A strong aerobic base improves:

• Recovery between workouts

• Daily energy and stamina

• Heart health and longevity

This means targeted aerobic work that supports training instead of interfering with it.

3. Train to Avoid Injuries... and Train Around Them

Most adults over 35 aren’t starting from zero. They’re managing:

• Old joint issues

• Past surgeries

• Recurring aches and pains

Good training adapts around injuries instead of ignoring them. The goal is not to “push through,” but to build capacity, improve movement quality, and keep you training consistently.

Pillar 2: Performance | Define What It Means For You

You still perform and show up everyday. It just looks different.

1. Identify Your Version of Performance

Performance looks different depending on your season of life.

For some, it’s:

• Keeping up with kids

• Feeling athletic again

• Moving without pain

For others, it’s:

• Jumping higher

• Getting stronger

• Competing recreationally

The key is identifying what performance means for you right now, not what it used to look like OR what it looks like for someone else.

2. Train for Capability, Not Exhaustion

Performance-based training focuses on:

• Power

• Coordination

• Balance

• Speed and intent

This creates a body that can do things, not just survive workouts. You should leave sessions feeling capable & confident & sometimes... You'll feel a little crushed.

3. Performance Requires Sustainability

The best program is the one you can repeat.

That means:

• Intelligent weekly structure

• Planned progression

• Enough recovery to show up consistently

Pillar 3: Strength | A Key Piece of The Puzzle

Strength is the pillar that supports both health and performance.

1. Muscle Drives Metabolism and Body Composition

Lean muscle mass increases your metabolic rate, which:

• Makes fat loss more sustainable

• Helps maintain results long term

• Supports healthy aging

Strength training is one of the most effective tools for improving body composition after 35.

2. Strength Builds Confidence

There is a unique confidence that comes from being physically strong.

Strength training:

• Improves posture and presence

• Reinforces self-belief

• Carries over into daily life

Feeling strong changes how you move, how you show up at work & for your family.

3. Lean Muscle Mass Is a Long-Term Investment

Maintaining lean muscle as you age:

• Protects joints

• Supports mobility

• Reduces injury risk

• Preserves independence

Strength training allows you to

What Training Should Actually Look Like After 35

For most adults over 35 effective training looks like:

• 3–4 sessions per week

• 45–60 minutes per session

• Structured strength work

• Purposeful conditioning

• Built-in flexibility for busy weeks

You should feel challenged and confident you can train again in a day or two.

How I Coach Adults Over 35 (Ancaster & Hamilton)

This is the exact framework I use with clients throughout Ancaster and Hamilton in my personal training services.

• Onboarding get to know you session

• Personalized to your goals and injury history

• Built around real schedules

• Focused on health, performance, and strength

• Designed for long-term consistency

Whether training happens at home or in the gym, the objective is the same: build a body that performs well now and lasts long term.

Final Thoughts

When health, performance, and strength are aligned, training stops feeling random and starts producing results that last.

If you’re based in Ancaster or Hamilton and want help applying this approach to your own training, you can learn more about my coaching options here.