1. Your focus in the gym is injury prevention first, results second.

2. Using proper form is more important than the weight you're lifting.

3. Keep your movements smooth. Focus on time under tension to build muscle while avoiding injury.

4. Stick with the same workouts for 8 to 16 weeks while using progressive overload to make gains in the gym.

5. Start your workouts with mobility to keep yourself injury free.

6. Use bodyweight exercises pre-workout to activate the muscles you want to use in your workout.

7. Get your testosterone levels measured.

8. As you age the quality of your diet has to get better.

9. Keep your body fat levels at a healthy range between 11-21%

10. Eat a nutrient dense diet that's high in protein.

11. Eat plenty of fruits & vegetables.

12. Get at least one hour of sun exposure a day or take vitamin D3.

13. Eat more organ meats as they are one of the most nutrient dense foods on the planet.

14. Attune your lifestyle to your circadian rhythms.

15. Do everything you can to get the hours of sleep you need while enhancing the quality of your sleep.

16. Do some form of zone 2 cardio to keep your brain & heart healthy.

17. Leave your ego at the gym door and focus on smooth reps in the gym.

18. Creatine & magnesium should be every day staples in your supplement cabinet.

19. Focus on your recovery as much as you do your workouts.

20. Never use age as an excuse. Unless you were a pro athlete you can still make gains in the gym after 40.

The older you get the more your health should be taken care of.

Hope you got value out of these rules.

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