Your Chair Is Slowly Killing You (But Here’s How to Fight Back)
You sit at your desk for 10 hours a day. Your back hurts. Your hips are tight. You promise yourself you’ll go to the gym later. You won’t. Here’s the truth: your body enters what we’ll call “sitting mode” when you park yourself in a chair all day. Your muscles shut down. Your metabolism slows. […]
The Simple Exercise That Predicts How Long You’ll Live
Grip strength declines as we age. The good news is you can reverse it. Research consistently links grip strength to overall health and longevity. One of the best ways to build it costs nothing and takes less than two minutes. Just hang. Today I hit 1 minute 49 seconds. Not quite the two minute goal, […]
Why Your Gym Buddy Might Actually Save Your Life (Or At Least Your Dignity)
That Time One Finger Saved Me From Being Pancaked I was on the bench with a loaded bar overhead when it hit me—without my friend there, things could have gone wrong in a hurry. Barely Touching, Totally Essential The crazy part is my spotter was only using one finger on each hand. It was the […]
Training for a Difficult Competition 😉😂
The Power of a Good Drop Set (and Great Friends)
Healthy Old Mike here. One of the best parts of training is the people you train with. Today I had two training partners, both named Alex (one from Russia, one from Ukraine). Different backgrounds, same goal: get better, rep by rep. The energy was perfect to try a different technique: the drop set. What We […]
Mike’s Chest-Shock Method for Real Growth
Here’s how he does it: 1. Start with a Proper Warmup A few light sets to get blood flowing and joints ready. This sets the stage for heavier work. 2. Heavy Single Rep Mike works up to a challenging single rep. Today he pressed 275 lbs. He attempted 295 but missed. That heavy attempt still […]
Why You Should Train Your Abs Like Any Other Muscle — With Weights
Let’s get one thing straight: your abs aren’t special. Okay, maybe they look special when they’re well-defined—but when it comes to training, they’re just like any other muscle group. That means if you want them to grow stronger, pop more, and actually show through, you need to give them the same kind of attention you […]
3-Minute Workout When You Don’t Have a Lot of Time
No time? No problem. Whether you’re rushing out the door, stuck between Zoom calls, or just not feeling it today, you can still squeeze in a burst of movement that energizes your body and clears your mind — in just three minutes. This isn’t about perfection. It’s about momentum. A few minutes of intentional movement […]
Exercise Done Primarily by Women and Overlooked by Men — But So Healthy for Men
here’s one type of exercise that women have embraced for years — and men often ignore. The irony? It’s one of the healthiest things a guy could add to his routine. It improves flexibility, boosts core strength, enhances balance, and even reduces stress. It’s low-impact, joint-friendly, and perfect for active recovery or cross-training. Still think […]
Cardio Is Part of My Routine — Here’s How I Keep It Fun
Cardio doesn’t have to be boring — and if you want to stay consistent, it shouldn’t be. Whether it’s a dance class, a trail run, cycling through your favorite playlist, or just chasing your dog around the yard, the key is finding movement you actually enjoy. When cardio is fun, it becomes less of a […]
The Power of a Trainer or Gym Buddy
Staying motivated isn’t always easy — that’s where a great trainer or workout partner comes in. This is Alex, my trainer. At 48, he’s in phenomenal shape and proves every day that age is just a number. His energy, discipline, and drive are contagious, and training with him pushes me to be better. Whether it’s […]
Mastering the Bench Press — With Proper Technique
Today, I’m showing you how to bench press the right way. It’s easy to chase heavy numbers, but proper form is where real, lasting strength begins. From shoulder positioning to bar path and grip, every detail matters — not just for performance, but for injury prevention too. Dial in your technique, and the gains will […]
Healthy Old Mike talks about Bench Press Technique
The Benefits of Pull Ups!
Often times there are exercises you can do for muscle development that are debatably better than using weights. One of the very best is pull-ups for back muscle development. In this video healthy old Mike does as many pull-ups as he can.
Hanging is an underutilized exercise!
Hanging is one of the most underutilized exercises that are great for your body. It helps your spine and your back immensely as well as your internal organs. Healthy old Mike incorporates this into his workout at least three times a week.
Mike guides young athlete on training tips to help develop in his sport.
The Importance Of a Good Trainer!
In this video, you will see my trainer in action. On many days, I find myself lacking energy, and having a trainer pushes me through the exercises to achieve maximum benefit. With a trainer present, I push myself much harder, making it well worth any money I spend. The accountability and motivation provided by a […]
First time in my life to surpassed 300 pounds. 140 KG equals 308 pounds. July 2023
Counteracting Negatives
Acute physical pain puts more stress on the body than anything psychological. One of the best coping mechanisms is exercise, which releases, dopamine and endorphins, which counteract the negative effects of such extremes.
No excuses
Recognize limitations and restrictions but never make excuses. Staying consistent and focused on the process will help you far more than the excuses will. How I’m dealing with a current restriction.
One minute stress reducer.
IN this video Mike shares his one minute exercise that has great exertion but gives a huge release of immediate endorphins bringing general well being when under stress.
Another hint to make working out easier (Part 2)
In my previous blog post I talked about having a training partner to make it easier. Another way to create drive and motivation is to join a team that will push you in your exercise program and for many people make it more enjoyable.
MISTAKE
The huge mistake I made in my training.
HOME PRE FLIGHT WORKOUT
Today I had to get a short, but intense, 20 minute workout in prior to boarding a flight. Sometimes the short workouts can be just as helpful and beneficial as the long ones.
HOME STRETCHING
As awkward and uncomfortable as it may look and feel, stretching is KEY as we get older!
Consistency While Traveling
Just a quick trick that I use to help stay consistent with workouts, even while traveling.
Don’t Let a Lil Rain Get You Down
Be happy and always do what you love to do! Don’t let rain be an excuse not to get outside and enjoy this amazing planet.
Injuries and Dealing with Them
Even while pushing your boundaries, it’s important to do so safely and within your own level of fitness. Injuries occur for many reasons and we have to deal with them as they come and do all we can to not make the same mistake which caused the injury. Keep pushing…..SAFELY!
Benchpress @ 2AM 10x225lbs
Mike sneaks in a late night workout in a very uncrowded gym, no excuses.
Healthy Old Mike is trying
We don’t always get the things we want on the first try, the important thing is to keep trying and you will reach those goals when you do the work to get there. Today, I’m not there…YET!