5 Keys to Making 50 the New 30

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How Bands Make 50 the New 30

Can 50 really be the new 30? I really think so. Yes, you always need to have a little luck but as an old football coach once told me, “luck is when preparation meets opportunity.”

“Luck is when preparation meets opportunity” -Coach Datka

So yes, I do think it’s possible if you are willing to create a new mind-set when it comes to how you workout, train and prepare yourself for the opportunity to enjoy 50. This means having the willingness to consider flat resistance bands as a training “necessity” versus a training “alternative.”

This is a very difficult mind shift for many individuals when everything you read and see is based on weights, muscle building and appearance—while very little is written about keeping the body feeling and moving well.

Please Don’t Misunderstand Me
How you look is important and is probably the #1 characteristic that people associate with youth. However, to achieve a young appearance it’s going to require having a body that feels and moves well so you can do what is required in your exercise program to achieve that youthful look.

Achieving a young appearance is going to require having a body that feels and moves well.

To do this it will require conserving muscle mass, staying age strong, keeping mobility an exercise focus, following an age-respected recovery plan and most importantly — not following “Traditional Media Driven Strength Training Philosophies.”

Here are 5 Keys to Making 50 the New 30

Key #1: Continually exercise using different patterns

I have stressed this point numerous times over the years on RBTLive but yet I rarely see it being done. All muscles and joints have the ability to move in 3 planes of motion, yet most exercise programs only use straight forward and back movement patterns. All joints and muscles can move sideways, left and right, straight ahead or backwards and they can rotate clockwise or counter-clockwise.

Unfortunately, traditional training that emphasizes machines and gravity dependent free weights can’t accomplish multi-plane training; therefore, over time we wear out joints and create muscle imbalances that lead to overuse injury by not changing patterns of movement. Band Training allows individuals to move anyway they wish to move while challenging muscles and joints with a variable ascending resistance that is adaptable to any strength level. As a result, the muscles and joints do not get overused in one pattern.

Change up Directions with Band Pulling

Key #2: Be willing to change up speeds

A body that moves at the same slow speed eventually loses the ability to move at faster speeds. This is why you see very few 40 and older individuals able to move quickly or run fast.

Being able to move at different speeds improves balance and creates faster muscle reaction time which are both keys to avoiding falls or being injured when awkward movements come our way. Traditional constant free weight resistance is done essentially at one speed no matter how much you try to go faster. Band Training allows you to actually change up speeds safely which, in turn, allows you to train muscles to respond faster when driven to do so.

Training With Speed Safely

Key #3: Think movements, not just muscles

Traditional training constantly emphasizes muscles versus movements. Just open up a fitness magazine and you will see workouts for a better chest, arms and legs but rarely do you see a workout for better pushing, pulling or squatting.

The fact is as your body ages, being able to push, pull or lunge in multiple directions is going to be far more important to you than building your chest, back and legs. I promise if you can lunge multiple ways, you will have great looking legs. Obviously you have seen that resistance band training allows YOU to push, pull and lunge in all directions.

Pushing in Multiple Directions

Key #4: Be willing to take weight off

How much weight do you need to lift to be considered strong for your age?? I can’t answer that but if you can continue to squat, lunge, do a push up, press weight overhead and pull yourself off the floor for multiple reps, you are better than 90% of the people who are between the ages of 30 and 50.

Seriously…less than 18% of the population is involved in an exercise program and of that 18%, I suspect at least 8% can’t perform a good push up, squat or incline pull up.

So if weight is not as important, then band resistance—which allows you to strength train any movement—is going to keep your body strong while training movements to handle life. It’s not important what the weight is on the bar but rather, does it allow you to safely do activities at 50 that you could do at 30.

Key #5: Commit to mobility & stability training

Your body is going to start to lose flexibility and mobility as you age. Get over it, realize it and start doing something about it every day. The #1 key to 50 being the new 30 is going to be how flexible your body is and how mobile (stability with flexibility) it is. Strength is great but strength without flexibility and stability is a body that can’t move and is prone to injury.

Based on previous discussions, moving well must be the first priority to keeping a body that’s 50 feeling like 30. Bands stretch and stabilize your body by using elastic resistance that lengthens, strengthens and stabilizes muscles at the their weakest points in the range of motion. As long as you maintain tension on the band system, your muscles will get longer, stronger and joints will become more stable on every rep.

RBT Band Training
RBT Band Exercising


If you understand how the body ages and what physical changes will occur with age, it becomes very apparent that following traditional strength training approaches is not going to help address most of these age driven changes. The good news is that all of these age related changes affect structures like muscles, ligaments, tendons and joints which can be dramatically influenced by incorporating the right type of exercises and workout plan.

Band Training performed correctly, will address and retard these age-related changes while allowing you to function at a much younger age than what the calendar may reflect.



Learn How RBT can Make 50 Your New 30 in 12 Weeks


BandSTRONG 12 Week Program with Bands

BandSTRONG 12 Week Program Only



Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

12 Responses to "5 Keys to Making 50 the New 30"
  1. Great post Dave. I am approaching 50, am a former professional player and currently a private basketball and strength coach for many of the local area kids. Sometimes my ego gets in the way because I think of what I used to do and want to continue to do it. I have recently started my kids on your band training and have seen some great results. I am starting your program for myself and can’t wait to let you know how it goes.

    Thank you

  2. Wes says:

    Dave, I’m 66 and working on it. Flexibility and balance are the two big things you lose. I got hooked up with you after seeing Seamus at Back in Action.

  3. Richard says:

    Age 64. I added recently added band training to traditional resistance workouts with barbells/dumbells/bodyweiight/kettle bells. I have noticed improvement in balance/stability which I attribute to the proprioceptor stimulation unique to band exercises, as well as alleviation of muscle and joint strain I have experienced in recent years from exclusively single plane resistance workouts.

    My non-dominant shoulder and hip, in particular, increasingly ache more painfully and for longer periods due to old fart arthritis. Reaching for the cereal bowl and lifting the leg into the boxers even hurts. Before bands it was necessary to undergo at least 5 minutes of painful arm & leg rotation/stretching movements each day to eliminate pain each time I moved those joints. Now I am almost always good to go immediately upon rising from bed.

  4. Peter says:

    Dave. Thanks for reiterating these exercises. I have been using bands for almost two years now – and at 63 years young I feel stronger and more balanced than before. I also notice that flexibility has returned. Love working with bands. I used to be a casual gym guy – but now workout between 3 and 5 days a week on the bands and feel so much better.
    No more pain – more strength and flexibility. Stay band strong.
    Peter, Australia.

  5. admin says:

    Peter … I love hearing these stories…. thank you for sharing

  6. admin says:

    Richard… Its all about feeling good first and I am really excited that you are experiencing that… Thanks for sharing your thoughts about RBT.

  7. admin says:

    Wes…. Seamus is a solid guy. Glad you are on board with RBT. Stay with it, the results will come.

    Let me know if you have any questions.

  8. admin says:

    Bobby M…. I know the feeling and would love to have a day when I could do 30 again but fortunately I still have days that my body feels 30. Performance is awesome but don’t forget at 50, getting up and feeling good to go is important.

  9. Joe says:

    I’m 54 so biased in a way.

    Best blog post that you have ever done and a big wake up call for me

  10. admin says:


    Glad the blog has hit home…

    Stay in touch and let me know if I can assist.

  11. Andrea Wall says:

    I don’t know if I signed up for something wrong but all my work outs have been for men:(

  12. Dave Schmitz says:

    You did not sign up for anything wrong.
    I have been running a Fathers Day Theme in June.


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