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
.png?table=block&id=1eec27b1-6b1b-8060-bd24-f3e23fbaf8cc&cache=v2)
Do not index
Do not index
When most people get injured, they do one of two things:
❌ They ignore it and push through
❌ Or they stop training completely out of fear
But neither path builds a body built for longevity.
This week inside Longevity 100, we were joined by @Bengal_DPT a Doctor of Physical Therapy and longtime coach—who shared practical, no-fluff advice on how to stay strong while avoiding the setbacks that kill progress.
Here are the highlights
You Can’t Prevent Injury—But You Can Train to Minimize It
“Technically you can’t prevent injuries—just reduce the risk,”“Injuries are often random. But your programming and technique are what reduce the odds.”
In other words: don’t chase perfection, chase protection. The goal isn’t to bubble wrap your body, but to train smart, with just enough stress to adapt.
Fractures? Aches? Recovery Takes Patience (and the Right Help)
When Longevity 100 member Ed asked about recovering from a fractured elbow, Bengal reminded us:
“Follow standard tissue healing times. There are peptides and other tools (like BPC-157 or TB-500), but your program has to match the injury.”
There are shortcuts—but there are no cheats. Even advanced tools only work if the fundamentals (sleep, stress, training load) are in place.
Strength Still Matters—But You Have to Train It Smarter
Longevity 100 member Michael shared his goal: deadlift 2x bodyweight and squat 1.5x, even after an old disc injury.
Bengal’s reply? Don’t fear the lift—fear bad programming.
He recommends:
- Switching from high-rep sets (10+) to low-rep, high-quality work
- Trying low-bar squats to shift the load away from vulnerable areas
- Using linear progression: small weekly increases with long recovery periods
- Fewer sessions, more intensity: 1–2 heavy sets per week is often better than grinding volume
“Lower reps give you more options. High reps just grind you down.”
Flexibility Is Key—Even in Strength Training
“As you get older, you can still do what you did before—just less frequently,” Bengal noted.“But only if you never stopped doing it.”
Life gets complex. Injuries happen. Work ramps up. Families grow. And your training plan has to adapt too.
He shared how adding BJJ into his life required major adjustments. The key?
🎯 Choose a priority. Adjust everything else. Stay in motion.
Bengal’s Brain Dump on Longevity-Driven Training
- You can’t predict injuries—but smart programs reduce them
- Technique is everything—bad form over time = certain injury
- Cardiovascular endurance might be more important than max strength
- Consistency > intensity as you age
- The baseline strength you carry into later life matters more than personal bests
Final Takeaway
Longevity training isn’t about never getting hurt.
It’s about building a strong, adaptable body that bounces back.
If you’re lifting, running, playing sports—or just trying to feel strong again—don’t wait until something breaks to fix your plan.
Inside Longevity 100, our members get weekly direct coaching from experts like Bengal to help them train smarter and stay injury-free for the long haul.
💥 Want to get the protocols from all 12 longevity coaches?
FAQ's
Q: Can you really prevent injuries?
A: Not completely—but smart programming and solid technique dramatically reduce your risk.
Q: What if I’m already injured?
A: Recovery depends on the injury, but most setbacks can be worked around with proper load management and rehab.
Q: Isn’t getting injured just part of training hard?
A: Only if you’re training wrong. Most injuries are avoidable with intelligent progression.
Q: I’m over 40. Can I still lift heavy?
A: Yes—but you’ll need more recovery, tighter form, and fewer sessions. Strength doesn’t disappear—it just needs respect.
Want personalized coaching from experts like Bengal every week? Try Longevity 100 → FREE Trial
