Why "Bro Splits" Are a Thing of the Past (Especially When You’re Past 50)
Look, I get it. At some point in your life, you probably bought into the Bro Code—Monday is chest day, Tuesday is back day, Wednesday…well, Wednesday is when your biceps get that VIP attention. That’s the classic "bro split," and it works just fine if your main goal in life is to look good on a beach or flex when you're grocery shopping (nothing wrong with that, by the way).
But let’s be honest.
If you're an active ager (aka someone who's been around long enough to know not to skip dessert but still wants to feel strong and spry), bro splits might be doing you more harm than good.
As we age, our priorities shift from trying to look like a Marvel superhero to wanting to get off the couch without groaning like a rusty door hinge.
Enter full body strength training.
In this blog post, I’ll show you why full body workouts are like the Swiss Army knife of fitness for active agers: practical, efficient, and functional. No unnecessary gadgets or fluff. We’ll also throw in some VO2 max training, Zone 2 cardio, and mobility work—because, yes, you can have it all!
Even if "all" means actually being able to enjoy a full day of gardening without needing a chiropractor.
Ready to take on a smarter, better approach to fitness?
Let’s dive in.
Why Full Body Fitness Programs are a Better Bet Than Bro Splits for Active Agers
1. Time is Precious, and Full Body Workouts Save it
You’re busy. Between managing work, family, or trying to beat your high score in solitaire, time’s ticking away. Full body workouts give you the biggest bang for your buck. You can train all the major muscle groups in one session instead of dedicating entire days to your biceps (your biceps are important, but come on, they don’t need a whole day). This approach makes sure you’re getting strong all over without spending your life in the gym.
2. Functional Strength for Real-Life Activities
The days of trying to look like a bodybuilder might be behind you, and now it’s more about functionality—strength that helps you live life to the fullest. Full body workouts hit multiple muscle groups, which is great for improving overall coordination and making daily tasks, like lifting groceries or climbing stairs, easier. Bro splits? Not so much. Unless, of course, your daily task is posing in front of a mirror. In that case, carry on.
3. More Muscle Stimulation for Better Results
As we age, we lose muscle mass (hello, sarcopenia), but full body workouts allow you to work each muscle group multiple times a week. This means more frequent stimulation and, ultimately, better muscle retention and growth. With bro splits, you might only hit a muscle group once a week. Not ideal when you’re in the "use it or lose it" stage of life.
4. Better Recovery for Joints and Muscles
Your joints will thank you. Full body workouts are kinder on your body because you’re not overloading one particular muscle group in a single session. Recovery is key when you’re an active ager, and full body strength sessions spread the love, so your muscles and joints get enough time to heal between workouts.
5. Improved Cardiovascular Health
When you’re working larger muscle groups through compound movements, your heart rate goes up, too! Full body workouts give you a little extra cardio kick, keeping that ticker in tip-top shape. Spoiler: you can’t really say the same for "bro splits."
6. Increases Hormonal Balance and Metabolism
Full body workouts naturally promote hormonal balance, which is particularly beneficial as we age. Resistance training helps boost levels of human growth hormone (HGH) and testosterone (for both men and women), which are critical for maintaining muscle mass, bone density, and metabolism. When you work multiple large muscle groups in a full body workout, you trigger greater hormonal responses compared to isolated exercises. This means better energy levels, improved fat loss, and even enhanced mood. "Bro splits" focus too narrowly to trigger the same overall hormonal benefits, which can leave active agers without the metabolic and recovery boost they really need.
The Ultimate 6-Day Full Body Training Week (With Some Extras)
Now, let's get into what you're here for—how to structure your workouts. This program is designed to build full body strength, improve cardiovascular health, increase mobility, and, of course, keep you feeling youthful and strong.
Here’s a sample weekly workout plan:
Day 1: Full Body Strength + Zone 5 VO2 Max Training
Strength:
Squats: 3 sets of 8 reps
Push-Ups (or Bench Press): 3 sets of 8 reps
Bent-Over Rows: 3 sets of 8 reps
Romanian Deadlifts: 3 sets of 8 reps
Plank: 3 sets of 30 seconds
Zone 5 Block (VO2 Max):
30 seconds all-out effort on a bike or treadmill (sprint)
90 seconds rest
Repeat 6-8 times
Day 2: Zone 2 Cardio
45 minutes of low-intensity cycling, brisk walking, or rowing, keeping your heart rate between 60-70% of your maximum.
Day 3: Full Body Strength + Zone 5 VO2 Max Training
Strength:
Deadlifts: 3 sets of 8 reps
Overhead Press: 3 sets of 8 reps
Lunges: 3 sets of 8 reps per leg
Lat Pulldowns: 3 sets of 8 reps
Side Plank: 3 sets of 30 seconds per side
Zone 5 Block (VO2 Max):
30 seconds all-out effort on a bike or treadmill
90 seconds rest
Repeat 6-8 times
Day 4: Controlled Articular Rotations (CARs) and Mobility Work
Shoulder CARs: 3 sets of 5 reps per arm
Hip CARs: 3 sets of 5 reps per leg
Thoracic Spine CARs: 3 sets of 5 reps
Ankle CARs: 3 sets of 5 reps per ankle
Wrist CARs: 3 sets of 5 reps per wrist
Day 5: Full Body Strength + Zone 5 VO2 Max Training
Strength:
Step-Ups: 3 sets of 8 reps per leg
Dumbbell Bench Press: 3 sets of 8 reps
Inverted Rows: 3 sets of 8 reps
Kettlebell Swings: 3 sets of 15 reps
Hollow Body Hold: 3 sets of 30 seconds
Zone 5 Block (VO2 Max):
30 seconds all-out effort on a bike or treadmill
90 seconds rest
Repeat 6-8 times
Day 6: Zone 2 Cardio
45 minutes of low-intensity swimming, cycling, or brisk walking, keeping your heart rate between 60-70% of your maximum.
Day 7: Active Recovery/Rest Day
Gentle yoga, light stretching, or a leisurely walk. Keep it relaxed, and just move for fun.
Why You Need Zone 2 and Zone 5 Training as an Active Ager
Zone 2 cardio improves endurance and cardiovascular health, helping you maintain energy levels for long durations (like playing with grandkids, hiking, or simply not feeling wiped after a long day).
It’s low intensity but super effective at improving your body’s ability to burn fat for energy, which is great for longevity.
Zone 5 training, or VO2 max training, takes you to that redline effort. It boosts your aerobic capacity and helps improve heart health, which is crucial as you age. A mix of Zone 2 and
Zone 5 training keeps your heart and lungs in excellent shape, while strength training builds muscle to support your joints and bones.
The Full Body Approach for Ageless Strength
There you have it—a well-rounded workout week designed to keep you strong, resilient, and ready to take on whatever life throws at you, whether it’s moving that heavy planter in the garden or chasing after the dog that just got off the leash (again).
Full body fitness programs ensures that every part of your body stays strong, functional, and, most importantly, injury-free. "Bro splits" may work for the younger crowd, but active agers need a smarter, more balanced approach to fitness.
Ready to ditch the bro splits and take your fitness—and healthspan—to the next level?
Let me help you stay strong and age like fine wine with my online fitness coaching program for active agers.
Get personalized workouts, nutrition advice, and ongoing support tailored to your unique needs. Sign up today for a free consultation!
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