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In this episode, Jay lays out the six golden rules that let you lift hard now and still be lifting in your 50s, 60s and beyond.

Expect practical programming tweaks, ego-checks, and recovery tactics you can use this week.

1. Joint-first training

   Choose movements that feel smooth on joints and ditch anything that triggers 4/10 “bad pain” or form breakdown, swap it immediately.

2. Track everything (or track nothing)

   Log sets, reps, and loads. Follow the Weekly Beat-Down Principle: beat last week by +1 rep or +1.25–2.5 kg.

3. Small plates, big gains

   Use double progression: once you hit the top of your rep range with 1–2 reps in reserve (RIR), add the smallest weight next session.

4. The 60-Minute Rule

   Lift 3–4 days/week for 45–60 mins. Prioritise three compounds first, then accessories if energy remains.

5. Listen to your body’s budget

   High stress or poor sleep? Auto-reduce volume by 20–30% or do light technique + easy cardio.

6. Sleep like your gains depend on it

   They do. Chase 7–8 hours with consistent wake time and a cool room. Treat sleep as the most important “set” you do.