MichaelFounder @ Longevity 100, Firefighter, 40 years old, Training to be strong at 100. Helping men aged 30–50 add 10+ active years through a personal coaching community with 12 niche experts.
Table of Contents
- Here are the 9 key takeaways from the mastermind session.
- 1. Calisthenics vs. Bodyweight Training
- 2. Why Bodyweight Training?
- 3. Recommended Equipment:
- 4. Top Bodyweight Exercises:
- 5. 3 Full-body workout Recommendations:
- 6. Injury Prevention in Bodyweight Training
- 7. Fitness Standards for 35–55 Year Olds
- 8. Building Strength with Bodyweight Exercises
- 9. Gymnastic Rings vs. Pull-Up Bar
- Related Reading
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Do not index
Tom Coppens recently shared his wealth of knowledge on bodyweight training, its benefits, and best practices inside Longevity OS.
Below is a summary of the whole mastermind session… and some recent content from Tom.
Be sure to check out his “6 Bodyweight Fitness Standards for 35–55 Year Olds” below, how many can you do?
Here are the 9 key takeaways from the mastermind session.
1. Calisthenics vs. Bodyweight Training
Calisthenics is essentially another term for bodyweight training, focusing on building strength and aesthetics using your own body weight.
2. Why Bodyweight Training?
Offers freedom to train anywhere without needing a gym. It’s “cool” and motivating to master different skills and see progression.
3. Recommended Equipment:
Gymnastic rings and elastic bands: Portable, versatile, and allow for scalable difficulty in exercises.
4. Top Bodyweight Exercises:
- Ring Muscle-ups: Combines push and pull, challenging strength and coordination.
- Nordic Curls: Strengthens the posterior chain, crucial for knee health. Toes to Bar: Develops core strength and grip, avoiding momentum-based movements.
- Pistol Squats: Enhances leg strength and mobility.
5. 3 Full-body workout Recommendations:
- AMRAP 20 (Cindy): 5 Pull-ups, 10 Push-ups, 15 Air Squats.
- Death by (Strict) Burpees: Increase reps each minute.
- AMRAP 3 Rounds: Clapping Push-ups, V-ups, Jumping Lunges, and shuttle runs.
6. Injury Prevention in Bodyweight Training
- Common injury areas: Shoulders, elbows, and wrists.
- Key to prevention: Proper warm-ups, strengthening the rotator cuff, and maintaining joint mobility.
7. Fitness Standards for 35–55 Year Olds
- 12 Pull-ups (shoulders to bar)
- 40 Push-ups
- 15 Ring Dips
- 30-second Free Handstand
- 1-minute Hollow and Arch hold
- Sub 7:00 1-mile run
8. Building Strength with Bodyweight Exercises
- Absolute Strength: 1–5 reps, 4–6 sets, 3+ minutes rest (e.g., weighted pull-ups).
- Speed Strength: 6–15 reps, 2–4 sets, controlled negative phase (1–3 seconds).
- Endurance: 20+ reps, 2–6 sets, shorter rest periods (60–90 seconds).
- Explosive Strength: 3–5 reps, 30–90 seconds rest (e.g., clapping push-ups).
9. Gymnastic Rings vs. Pull-Up Bar
Rings are more versatile and allow for natural joint movement. Easier to progress from basic to advanced movements with rings.
Tom’s insights show how effective bodyweight training can be for strength and longevity, making it accessible to everyone, regardless of experience or equipment.
Related Reading
- Effects of long term calisthenics - ResearchGate
- Breaking Up Sedentary Time with Calisthenics - National Library of Medicine
- Types of exercise, benefits, importance and research - longevity.technology
