{"id":11807,"date":"2024-07-09T17:16:40","date_gmt":"2024-07-09T17:16:40","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=11807"},"modified":"2024-07-09T17:16:43","modified_gmt":"2024-07-09T17:16:43","slug":"how-i-train-in-my-40s-i-wish-id-done-this-in-my-20s-and-30s","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/how-i-train-in-my-40s-i-wish-id-done-this-in-my-20s-and-30s\/","title":{"rendered":"How I Train In My 40s. I Wish I\u2019d Done This In My 20s And 30s!\u00a0"},"content":{"rendered":"\n<p class=\"has-text-align-left\">While it took me MANY years and countless struggles and setbacks to find my \u2018\u2019sweet spot\u2019\u2019 with my training and lifestyle, I\u2019ve gotten there and will never look back.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-left\">I train for life, and to experience joy, fun, and empowerment. I also love to learn, fail, I appreciate the process, and I try to better myself every day. While I\u2019m not saying my way is the ONLY way, it certainly feels great!&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Here are 10 key ways my training has evolved and improved from my 20s to 40s.<\/strong> <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) No more &#8220;ego-lifting&#8221;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">I prioritize rep\/movement quality over \u2018\u2019ego lifting.\u2019\u2019 I was hugely guilty of ego lifting when I was in my 20s. I am significantly stronger now that I no longer ego lift! My body also feels WAY better. Shocking, I know! <\/p>\n\n\n\n<p class=\"has-text-align-left\">And if you are unfamiliar with ego lifting, it typically means using as much weight as possible but at the expense of form. As I always say, form first! <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) More unilateral training, especially lower body<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">I really prioritize my unilateral training, particularly with my lower body. The end result is I have gotten a lot stronger, am way more athletic, and feel dramatically better. I have also gained a significant amount of muscle in my legs and glutes.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Here are a few of my favorite unilateral lower body exercises. I include some of these in my <a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ultimate Lower Body And Core Program<\/a>, and <a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-full-body-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ultimate Full Body Program<\/a><\/strong>.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Front Foot Elevated RDL\/Reverse Lunge Combo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8B5qkomQ1FM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative Rear Foot Elevated Split Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/JJsDz5RfcP4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kickstand Glute Bridges + Pause\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/VrSYcJckbCQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) I rarely train to failure<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">While I occasionally train to failure, I usually leave one to two good reps in the tank per set. This is especially true with the more technical and\/or higher risk exercises.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Recognizing that bad workouts are NORMAL and common! <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Now when I have a bad workout (happens a lot), instead of feeling upset or disappointed in myself, I remind myself what a privilege being able to train is, and how grateful I am. I also remind myself that progress is not linear.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) I listen to my body versus going &#8220;all out&#8221; no matter what!<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Before I would go ALL out, no matter how I was feeling. Now I am much less rigid in my programming. How my body feels on a particular day will dictate what I do\/how I train. If I feel great, I will push myself more (lift more, do more reps, go for a PR, etc). If I am having a low energy day, I will often use less weight, do fewer reps, or focus on my \u2018\u2019weaker links.\u2019\u2019&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"657\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=750%2C657&#038;ssl=1\" alt=\"\" class=\"wp-image-7449\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#dfdbdb\"><strong>Save $37 &#8211;<\/strong> Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em> for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37<\/strong>.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-2ac4e8758fd5f3dd556751ab15d4a244\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#6) I no longer train to control how I look<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Back in my 20s, I largely trained to control how I looked. This was soul-zapping and ineffective! Now I train to enhance how I feel both mentally and physically, and to get stronger, and more athletic. Any aesthetic changes are a byproduct of my training, not the focus of my training.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#7) Now I train &#8220;weak links&#8221; to make them <\/strong>&#8220;<strong>strong points<\/strong>&#8220;<\/p>\n\n\n\n<p class=\"\">When it comes to strength training, I no longer neglect muscles that are overlooked by many. These muscles\/muscle groups include the adductors, hip flexors, serratus, mid and lower traps, etc. The end result is I am WAY stronger, and feel so much better!&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Here are several of my go-to exercises for these overlooked muscles:<\/strong><\/p>\n\n\n\n<p class=\"has-luminous-vivid-amber-background-color has-background\"><strong>Adductors<\/strong><\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Half Kneeling Hip Hinges With Adductor Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/6n1q9lQ5UOM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lateral Step-Up With Heel Touchdown Only + Knee Drive\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/uqLl3VauZA8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Hip Flexors<\/strong>:<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Foot Elevated Glute Bridges + Pause + ISO Banded Psoas March\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/tFp1rvtcgh4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Full Range Kettlebell Psoas Marches\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/sywpGZ1D2hg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Traps (mid and lower)<\/strong>:<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Y-Raises From Isometric RDL\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/BRF0qy1tHsY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Prone T-Circles\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/1Y0FatvfBEs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Serratus Anterior:<\/strong><\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Prone Roller Serratus Roll-Outs\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/-gw5w866VD4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"TRX Serratus Slides\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/0z70u4cGPvc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Multi-Directional Taps For Scapula From Bear Crawl Position\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/LSQwOp3n0dg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#8) I vary my cardio<\/strong><\/p>\n\n\n\n<p class=\"\">Before, all of my cardio used to be high intensity. Now I do a combo of high, medium, and low intensity. I usually do each two times per week. And before, most of my movement occurred in the gym. Now I focus on walking a lot throughout the day. This has been fantastic for both my mental and physical health!&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#9) More is not always better!<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">With all aspects of my training, I have learned that more is not always better! There is an optimal \u2018\u2019training\u2019\u2019 dose that will help me get stronger, improve my athleticism, and allow me to recover more effectively. This applies to all parts of my training, allows me to train more consistently, and keep improving.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#10) I embrace training the fundamentals<\/strong><\/p>\n\n\n\n<p class=\"\">As I have gotten older, I truly appreciate that if you want to be elite at something, you have to become proficient at the fundamentals, and never stop working at these fundamentals. Mastering the fundamentals will help you achieve any training goal you have, and is a necessity! Training the fundamentals is a FOREVER thing!&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>Bonus Point: Process &gt; fixating on the results<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Now when I train, and this is particularly true when I have a set goal like I do with my muscle-ups, I have truly bought into enjoying and embracing the process and struggle versus fixating on the end result. This mindset has helped me achieve dramatically better results, and has made my training even more fulfilling.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Here are several muscle-up milestones I&#8217;m currently at. I am a &#8220;work in progress&#8221; with these.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">If muscle-ups are a goal of yours, check out my <strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-muscle-up-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ultimate Muscle-Up Program<\/a><\/strong>! <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Best Slow Muscle-Up At 43 Years Old!!\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/BUh3OXdJhQQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"11 Strict Muscle-Ups At 43 Years Old!\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/SMHmWt8kzuw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1024%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-10153\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1536%2C1536&amp;ssl=1 1536w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?w=2048&amp;ssl=1 2048w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1180%2C1180&amp;ssl=1 1180w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\"><strong>SAVE $37 &#8211;<\/strong> Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Hip Flexor And Core Guide<\/em> for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-c949545041936d329cc4f57130dab7f6\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/hip-flexor-pull-up-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a> <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>While it took me MANY years and countless struggles and setbacks to find my \u2018\u2019sweet spot\u2019\u2019 with my training and lifestyle, I\u2019ve gotten there and will never look back.\u00a0 I train for life, and to experience joy, fun, and empowerment. I also love to learn, fail, I appreciate the process, and I try to better myself every day. While I\u2019m not saying my way is the ONLY way, it certainly feels great!&nbsp; Here are 10 key ways my training has evolved and improved from my 20s to 40s. #1) No more &#8220;ego-lifting&#8221; I prioritize rep\/movement quality over \u2018\u2019ego lifting.\u2019\u2019 I was hugely guilty of ego lifting when I was in my 20s. I am significantly stronger now that I no longer ego lift! My body also feels WAY better. Shocking, I know! And if you are unfamiliar with ego lifting, it typically means using as much weight as possible but at the expense of form. As I always say, form first! #2) More unilateral training, especially lower body I really prioritize my unilateral training, particularly with my lower body. The end result is I have gotten a lot stronger, am way more athletic, and feel dramatically better. I have also gained a significant amount of muscle in my legs and glutes.&nbsp; Here are a few of my favorite unilateral lower body exercises. I include some of these in my Ultimate Lower Body And Core Program, and Ultimate Full Body Program. #3) I rarely train to failure While I occasionally train to failure, I usually leave one to two good reps in the tank per set. This is especially true with the more technical and\/or higher risk exercises. #4) Recognizing that bad workouts are NORMAL and common! Now when I have a bad workout (happens a lot), instead of feeling upset or disappointed in myself, I remind myself what a privilege being able to train is, and how grateful I am. I also remind myself that progress is not linear. #5) I listen to my body versus going &#8220;all out&#8221; no matter what! Before I would go ALL out, no matter how I was feeling. Now I am much less rigid in my programming. How my body feels on a particular day will dictate what I do\/how I train. If I feel great, I will push myself more (lift more, do more reps, go for a PR, etc). If I am having a low energy day, I will often use less weight, do fewer reps, or focus on my \u2018\u2019weaker links.\u2019\u2019&nbsp; Save $37 &#8211; Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE #6) I no longer train to control how I look Back in my 20s, I largely trained to control how I looked. This was soul-zapping and ineffective! Now I train to enhance how I feel both mentally and physically, and to get stronger, and more athletic. Any aesthetic changes are a byproduct of my training, not the focus of my training. #7) Now I train &#8220;weak links&#8221; to make them &#8220;strong points&#8220; When it comes to strength training, I no longer neglect muscles that are overlooked by many. These muscles\/muscle groups include the adductors, hip flexors, serratus, mid and lower traps, etc. The end result is I am WAY stronger, and feel so much better!&nbsp; Here are several of my go-to exercises for these overlooked muscles: Adductors Hip Flexors: Traps (mid and lower): Serratus Anterior: #8) I vary my cardio Before, all of my cardio used to be high intensity. Now I do a combo of high, medium, and low intensity. I usually do each two times per week. And before, most of my movement occurred in the gym. Now I focus on walking a lot throughout the day. This has been fantastic for both my mental and physical health!&nbsp; #9) More is not always better! With all aspects of my training, I have learned that more is not always better! There is an optimal \u2018\u2019training\u2019\u2019 dose that will help me get stronger, improve my athleticism, and allow me to recover more effectively. This applies to all parts of my training, allows me to train more consistently, and keep improving. #10) I embrace training the fundamentals As I have gotten older, I truly appreciate that if you want to be elite at something, you have to become proficient at the fundamentals, and never stop working at these fundamentals. Mastering the fundamentals will help you achieve any training goal you have, and is a necessity! Training the fundamentals is a FOREVER thing!&nbsp; Bonus Point: Process &gt; fixating on the results Now when I train, and this is particularly true when I have a set goal like I do with my muscle-ups, I have truly bought into enjoying and embracing the process and struggle versus fixating on the end result. This mindset has helped me achieve dramatically better results, and has made my training even more fulfilling.&nbsp; Here are several muscle-up milestones I&#8217;m currently at. I am a &#8220;work in progress&#8221; with these. If muscle-ups are a goal of yours, check out my Ultimate Muscle-Up Program! SAVE $37 &#8211; Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Hip Flexor And Core Guide for $157.&nbsp;Both programs regularly cost $97 each, so you save $37. LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":11390,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[125],"tags":[899,900,1540,1541,1552,1544,1545,1542,1543,253,1550,1549,1548,1502,1593,1610,799,1595,483,480,65,911,347,384,898,1257,356,1258,1256,1607,1597,1476,1598,1596,1261,1352,1259,1353,820,706,713,677,715,714,822,508,507,821,282,1592,1591,43,39,1551,496,495,1131,494,1634,529,1475,528,1599,1477,469,353,621,281,767,620,700,619,710,1018,333,1028,514,172,470,298,69,1588,1589,1590,1594,1132],"class_list":["post-11807","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-opinion","tag-best-glute-exercise","tag-best-glute-workout","tag-best-groin-exercise","tag-best-groin-exercises","tag-best-groin-workout","tag-best-inner-thigh-exercise","tag-best-inner-thigh-exercises","tag-best-inner-thigh-workout","tag-best-inner-thigh-workouts","tag-best-pull-up-program","tag-best-pull-up-program-female","tag-best-pull-up-program-women","tag-best-pull-up-tips","tag-butt-strengthening","tag-common-muscle-up-mistakes","tag-dumbbell-only-lower-body-exercises","tag-dumbbell-workouts","tag-female-muscle-up-training-women-muscle-up-training","tag-glute-building","tag-glute-exercise","tag-glute-exercises","tag-glute-strengthening","tag-glute-training","tag-glute-workout","tag-glute-workouts","tag-groin-exercise","tag-groin-exercises","tag-groin-rehab","tag-groin-workout","tag-home-lower-body-dumbbell-workout","tag-how-to-do-bar-muscle-ups","tag-how-to-do-muscle-ups","tag-how-to-do-slow-muscle-ups","tag-how-to-do-strict-muscle-ups","tag-inner-thigh-exercise","tag-inner-thigh-exercises","tag-inner-thigh-workout","tag-inner-thigh-workouts","tag-leg-building","tag-leg-day","tag-leg-exercise","tag-leg-exercises","tag-leg-extension","tag-leg-extensions","tag-leg-sculpting","tag-leg-training","tag-leg-workout","tag-lower-body-scuplting","tag-lower-body-training","tag-meghan-callaway-muscle-up-program","tag-meghan-callaway-muscle-ups","tag-meghan-callaway-pull-up-program","tag-meghan-callaway-pull-ups","tag-meghan-callaway-ultimate-pull-up-program","tag-mobility-training","tag-mobility-wod","tag-mobility-work","tag-mobility-workout","tag-muscle-building","tag-muscle-up","tag-muscle-up-training","tag-muscle-ups","tag-muscle-ups-in-your-40s","tag-muscle-ups-women","tag-overhead-mobility","tag-quad-building","tag-quad-exercise","tag-quad-exercises","tag-quad-work","tag-quad-workout","tag-quadriceps","tag-quadriceps-exercise","tag-quadriceps-workout","tag-scapula","tag-scapula-stability","tag-scapula-workout","tag-scapular-stability","tag-shoulder-health","tag-shoulder-mobility","tag-shoulder-stability","tag-strength-training-for-women","tag-strong-in-your-40s","tag-strong-in-your-50s","tag-the-ultimate-muscle-up-program","tag-top-muscle-up-mistakes","tag-warm-up-exercise","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How I Train In My 40s. 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