Home / Programs / Longevity Strength
Longevity Strength
Training for the long run: twelve weeks of full-body work chosen to be kind to shoulders, knees and lower backs, without being easy. Free to load in Ægir Iron.
What this program is
Three days a week, full body, for lifters in their forties and beyond. Movement selection does the work: trap bar pulling rather than a straight bar off the floor, goblet and split squats, incline and machine pressing, chest-supported rows. No rep-based set drops below six, and nothing is ever taken past two reps in reserve.
Still periodized
Three four-week blocks, Accumulation then Intensification then Realization. Sets and effort climb across weeks one to three and every fourth week is a deload at about half the work. Being kind to your joints is a movement-selection decision, not an excuse to stop progressing.
At a glance
| Discipline | General strength |
| Experience level | Intermediate |
| Length | 12 weeks in three blocks |
| Training days | 3 per week |
| Equipment | Barbell, dumbbells, trap bar, cables and machines |
| Effort cap | Nothing past 2 reps in reserve |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Load the twelve weeks and they land on your Program page with every session editable. If a movement does not suit you, swap it before you create the program and the swap applies to that day in every week and block rather than only the one you were looking at.
Start Longevity Strength
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Longevity Strength from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.