Training in your 30's, 40's, and beyond shouldn't look the same as it did in your 20's and I assure you that’s not a bad thing.

If you want to keep getting stronger, stay athletic, and move as pain free as possible, your goals should shift a bit.

It’s no longer about how much work you can survive. It’s about how well your body can handle the work you’re asking it to do.

That’s where mobility and effective warm-ups come in.

 

Watch the Full Video

 

I break down each movement in detail in the video — including how to:

 

• Perform them correctly

• Modify for your current mobility

• Progress safely over time

 

👉 Watch the full video here and start upgrading your mobility.

 

How Training Changes As You Get Older

 

As I’ve gotten older, a few things have become very clear:

 

• You can’t just jump into hard training anymore and expect your body to keep up

• Recovery matters just as much as intensity

• Mobility isn’t optional — it’s a performance multiplier

 

In my 20's and even early 30's I was able to  get away with:

 

• Minimal warm-ups

• High volume

• Less focus on movement quality

 

In your 30s and 40s, that approach usually leads to:

 

• Nagging aches and pains

• Slower recovery

• Plateaus or injuries that sideline training altogether

 

The solution isn’t necessarily training less.

The solution is training smarter.

 

The Shift: Volume vs. Mobility

 

One of the biggest changes I’ve made is how I balance training volume and intensity with mobility and warm-ups.

 

Instead of piling on more sets and exercises, I focus on:

 

• Moving better before I load anything

• Preparing joints and tissues for the session

• Using mobility to improve range of motion and performance, not just “stretch”.

The result?

 

I’m able to:

 

• Still lift heavy to see results

• Stay athletic

• Train consistently

• Recover faster

• And move with far less pain

The 5 Mobility Movements I Rely On

 

Below are 5 mobility / warm-up movements I personally rotate through daily and weekly.

 

These are the exact movements I use to:

 

• Prep for workouts

• Improve joint health

• Maintain strength and athleticism

• Support long-term longevity

 

They’re simple, effective, and easy to plug into any routine.

 

1️⃣ Spider Lunge to T-Frame

 

This is one of my go-to full-body warm-up movements.

 

Why it works:

 

• Opens up the hips

• Improves thoracic spine rotation

• Activates the core and shoulders

 

How to use it:

 

• Slow and controlled reps

• Focus on breathing and range of motion

• Great before lower body or full-body sessions

 

2️⃣ Inch Worms

 

A classic for a reason.

 

Why it works:

 

• Mobilizes hamstrings and calves

• Warms up shoulders and upper back

• Activates the core

 

How to use it:

 

• Move with control, not speed

• Add a push-up or pause to increase difficulty

• Excellent as a general warm-up

 

3️⃣ Pike Fold to Squat Hold

 

This movement links hamstring mobility with deep squat positioning for better hip mobility.

 

Why it works:

 

• Improves posterior chain flexibility

• Reinforces a strong, comfortable squat position

• Great for hips, ankles, and spine

 

How to use it:

 

• Sit into the squat and breathe

• Use elbows to gently open the hips

• Modify range of motion as needed as work your way into a deeper squat slowly over time.

 

4️⃣ Prone Swimmers

 

If your shoulders or upper back feel tight, this one is money.

 

Why it works:

 

• Improves shoulder mobility

• Encourages thoracic mobility and movement

• Helps counteract poor posture from sitting at a desk all day and pressing volume

 

How to use it:

 

• Slow, controlled reps

• Focus on smooth transitions

• Great on recovery days or with upper body warm-ups

 

5️⃣ Assisted Cossack Squats

 

This is one of the best movements for lateral hip mobility.

 

Why it works:

 

• Improves hip and adductor mobility

• Builds strength in deeper ranges of motion

• Carries over to squats, lunges, and athletic movement as a whole

 

How to use it:

 

• Hold onto a post, rack, or use a foam roller for support

• Keep your chest up throughout

• Progress depth gradually over time

 

How to Program These Movements

 

You don’t need to do all five every session.

 

Here’s how I recommend using them:

 

• Warm-ups: Pick at least 4-5 movements before training

• Recovery days: Cycle through all 5 at an easy pace for 1-2 sets

• Frequency: 3–6 days per week depending on training volume and frequency

 

Whether you train 3 days a week or 6, these movements can be plugged in seamlessly.

 

Want This Built Into Your Weekly Plan?

 

If you want smart, joint-friendly, athletic training already structured for you…

 

You can start a 7-day free trial inside the app and see exactly how I program:

 

• Mobility

• Strength training

• Performance work

• Recovery

 

All designed for longevity, strength, and results — without beating your body into the ground.

👉 Start your 7-day free trial and train the right way for the long haul.