The "do nots" of strength training | Peter Attia and Andy Galpin

I‘m 44 and I did start strength and running training 1,5 years ago. I made slow constant progress with no injuries and no sickness. Two training sessions basically pulled me out of that streak: a long run where I went super fast the last 10k or so. And 1 week later 6 short sprint around 25 meters each. My achilles needed 3 months to fully recover. The older you get the more careful you need to be with peak efforts.

I like the Christian Thibedeau adage of "do every rep like you're showing a new lifter proper form" (paraphrased). I also like the addition of sprints and (relatively) short distance running to hypertrophy training. Specialization is for insects (Heinlein).

Excellent advice!! Being old, I'm learning to stop when fatigue is hard to ignore. Stop the snatches, stop wall-walks, stop single overhead squats etc. Time to row or cardio ramp-down. Fatigue awareness takes time and discipline after years of "150% or nothing".❤

YESSSS! I love working through this with my patients and seeing their quality of movement improve, then their strength (and also have less pain)

Good reminders, thanks guys!

I wish he would gi into detail on why running causes so many injuries and how ro avoid them.😊

Very good guidelines, super helpful for moving easily without pain and stiffness 🤘

Excellent info thanks

Number 1 cause of running injuries = training errors, namely TMTS ("Too much too soon") but also inadequate recovery time. Number 2 cause: lousy biomechanics which are often caused by traditional running shoes with their huge overbuilt heels that encourage a hard heel strike and overstriding while destroying any possibility of proprioception. Professional and hardcore obsessive runners that are injured often, usually suffer from both #1 and 2. If you avoid those two typical blunders, running can be sustained well into the 60s, 70s, and even 80s.

I wish you would do a video on swimming for exercise. I swim daily trying not to push it to hard (breast stroke) so I don't have to take off extra time to recover. I am pushing 80 and would like to get faster for longer.

I have a ton of tendon issues, doing too much volume despite proper movement patterns. Volume with insufficient recovery also causes issues.

Learned the hard way with back squats, now I’m with about 50% of that weight focusing on impeccable technique. It has made a world of difference.

I love to run, my favorite form of exercise. I have been guilty of pushing my running volume too fast to prep for an event. You should not run if overweight. You should not fall into the trap of couch potato to marathon or Ironman without the proper length of time and gradual progression. Just because you can complete one of these events doesn’t mean you should. In my opinion it takes years to go from couch to a long event. Given the amount of strength the small muscles and tendons need to get to.

Don't chase weight on the bar. You actually short change most people's goal: Hypertrophy. Too many shortcuts with ROM, less or absent pausing (eg. on bench press reps), etc. Also vastly increasing injury risk

How do you do a unilateral squat or deadlift?

Can a very well trained athlete (consistently training 4 days a week in the gym with heavy weights over 20 years) in their older age (say 60+) still grow their muscles?

The benefit to having better aerobic conditioning regarding the strength training groups is that recovery is better with greater cardiovascular fitness across all spectrums. That plus the cardio before lifting primes the tissues before the strength training load as well making for better performance I would think.

I keep hurting my elbows and I cannot figure it out! I’m fairly experienced in lifting but it keeps putting me out for months and it’s SO HARD to gain momentum again 😭

Explain to me Usain Bolts recent torn achilies?

I haven't had joint injuries, yet I have had tendon issues (tendonitis), so his first statement of never having "muscular" as opposed to joint issues seems off base.