Neglecting Real Recovery

According to the coach, many men over 50 focus on the wrong "biohacks" when it comes to recovery. Griffith stresses the importance of staying hydrated, hitting your macros, and getting quality shut-eye. He also encourages an honest assessment of whether your training matches your recovery level; often the issue isn't overtraining, but actually "under-recovering." To stay on top of your game, consider investing in recovery tools like those from Hyperice or a high-quality Nike training kit to keep the motivation high.

Avoiding Movement After Injury

Having survived numerous injuries, Shipley is a pro at rehabilitation, but he emphasizes that it’s not just about doing physical therapy exercises. "Once the doctor clears you to get back at it, the first thing you need to do is regain your self-confidence," he says. Griffith agrees: "It’s not about what you can’t do, it’s about what you can do." If you have a knee injury and lunges are painful, don't do them. However, you should try leg extensions to help strengthen the tissue around the affected area and rebuild that mental toughness.

Training Like You're Still 21

According to Griffith, the biggest mistake lifters make is "not realizing they are in their 40s or 50s." You need to be intentional with your exercise selection and dedicate more time to a proper warm-up. For example, before hitting the bench press, do a series of push-ups and properly prep your shoulders and spine. As for the weight, increase the load gradually—it’s better to play the long game.

Lifestyle Fumbles

Griffith also highlighted that a massive part of fitness success depends on your lifestyle. This might mean skipping the cocktails the night before a heavy session, prioritizing sleep hygiene, or finding ways to lower your cortisol levels through stress management.

The "I'll Do It Later" Trap

Both Griffith and Shipley say that prioritizing morning workouts can be a total "life hack." This helps you avoid the trap of planning a session for after work, only to cancel it because you’re "spent," low on energy, or buried under new emails. Getting it done early ensures you're locked in for the rest of the day.

Lack of Consistency

Shipley says that many people chasing specific fitness goals need to focus on building consistent weekly habits rather than "hero workouts" once in a while. "For me, the best move is: do it first thing in the morning and repeat Monday through Friday," he explains. "Even if those days are just for recovery or a light warm-up, staying active every day makes fitness part of your daily identity."

Skipping Strength Training

Both experts explain that as you age, there’s a temptation to skip plyometrics or avoid jumping, but strength training remains incredibly vital for bone density and muscle health. It doesn’t have to be complicated. You can opt for classic push-ups or bench dips using equipment from brands like Rogue Fitness, which are versatile and can be done anywhere.

"Strength is the fountain of youth. You don't stop lifting because you get old; you get old because you stop lifting." — Dr. Mark Hyman, functional medicine expert.

Getting in Your Own Way

When Vernon Griffith is asked what most often hinders athletes over 50, he points to a factor he struggles with himself. "I know it sounds like a 'mid' excuse, but I’d say it’s myself. I can talk myself out of it: 'I don’t need this,' 'I trained too hard yesterday,' or 'I don’t have time'... I think the biggest obstacle is our own mindset," the coach shared.

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