The High Performance Human

Part 2: Bodyweight Strength Training for Over-50s Simple, joint-friendly exercises you can do anywhere to build lasting strength. Why Bodyweight Training Works After 50 If Part 1 gave you the framework, this is where we put it into action. The best place to start is with your own bodyweight. No kit. No excuses. Just you, the floor, and gravity. For over-50s, bodyweight training is ideal: it’s accessible, gentle on the joints, and builds strength in the same patterns you use in daily life....

Part 3: Kettlebell Training for Over-50s One tool, endless possibilities for strength, mobility, and resilience. Why Kettlebells? If Part 2 showed you the power of bodyweight, the next step is adding resistance. And if I had to choose just one tool, the kettlebell would be it. Compact, versatile, and joint-friendly, kettlebells train strength, endurance, and mobility all at once. For over-50s, that’s a game-changer. With a handful of movements, you can build muscle, reinforce your posture,...

Part 1: Building Your Strength Framework After 50 The simple blueprint for safe, effective muscle building that works with your body — not against it. Why a Framework Matters Strength after 50 isn’t just about looking good — it’s about staying capable. In the Battle Ready approach, strength is the foundation that supports everything else — from performance in sport to carrying your shopping, climbing stairs, or getting off the floor with ease. This four-part series will guide you...

Fit for 80 Isn’t an Accident: It’s a Lifeplan for a Lifespan We often talk about lifespan vs healthspan. Living longer is one thing—living well for longer is another. I’m not interested in just making it to 80. I want to arrive there strong, capable, independent, and still doing the things I love. Check out this recent article if you would like to read more about healthspan vs lifespan. So I’ve set myself a series of goals for 80. Functional goals. Fitness goals. Goals that say: “I’m still in...

How Battle Ready Really Works: A Personal Test from the Glorious Gravel Double Centurion When I talk about being Battle Ready, I’m not just talking theory. It’s a real-world approach that helps you say “yes” to big endurance challenges without having to be in peak race shape all year round. Recently, I put that philosophy to the test at the Glorious Gravel Double Centurion — a 210km ride across Salisbury Plain, with nearly half the distance on rough, rolling gravel. Here’s how it played out —...

Don't Let The Heat Wreck Your Race: Smarter Pacing for Hot Conditions At this year’s Ironman Austria, temperatures were creeping up towards 30ºC — a big jump for any UK-based athlete who's spent the early season training in cool, grey conditions. My wife Beth, and all of the other athletes, had to contend with that reality during their race. The heat doesn't just feel harder — it is harder. And if you don’t adapt your effort levels on the bike, you risk cooking yourself before you’ve even...