{"id":231547,"date":"2026-01-07T02:55:13","date_gmt":"2026-01-07T02:55:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/231547\/"},"modified":"2026-01-07T02:55:13","modified_gmt":"2026-01-07T02:55:13","slug":"former-navy-seal-reveals-the-10-training-mistakes-men-over-50-need-to-avoid","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/231547\/","title":{"rendered":"Former Navy SEAL Reveals the 10 Training Mistakes Men Over 50 Need to Avoid"},"content":{"rendered":"

Former Navy SEAL DJ Shipley<\/a> has racked up more than his share of injuries over 17 years of service. Through it all, elite coach Vernon Griffith<\/a> CSCS has been by his side, programming Shipley\u2019s training to maintain peak athleticism despite the setbacks.<\/p>\n

Speaking to Men\u2019s Health, the pair explain that through their work at GBRS Group<\/a> \u2013 coaching everyone from those preparing for Navy fitness tests to time-poor parents \u2013 they see the same mistakes crop up repeatedly, particularly among people training beyond their 50s. Shipley and Griffith outline the key pitfalls to avoid if you want to keep building muscle<\/a> later in life, without leaving gains on the table.<\/p>\n

1. Chasing Fads<\/p>\n

With the new year often sparking big fitness ambitions, Shipley stresses the importance of realistic goal-setting. \u2018Everybody hits these diets<\/a> and these fads. [They\u2019ll start] CrossFit<\/a>, or they want to run a marathon<\/a>, and you see this huge fall from grace.\u2019<\/p>\n

Trying something new can be a positive step, but it\u2019s crucial to ensure your body is ready for the demands of the training. If needed, bringing in a coach to help programme realistically can make the difference between long-term progress and burnout. <\/p>\n

Build strength, add muscle and strip body fat in 2026 with this simple four-week training plan from Men\u2019s Health fitness director Andrew Tracey. You\u2019ll also get a fully comprehensive nutrition guide, giving you the tools to create a smart, sustainable calorie deficit \u2013 without compromising your training. Tap the link below to unlock 14 days of free access to the Men\u2019s Health app and start training today.<\/p>\n

Click here<\/a> <\/p>\n

\"magazine<\/a>2. Training in the ‘Yellow’<\/p>\n

\u2018You can\u2019t have intensity without intent,\u2019 says Griffith. He describes training using a traffic-light system. \u2018Most training right now is just in the yellow for us. When I look at training, it\u2019s either we are green or we are red. If we are green, we are walking, we are doing mobility. We are doing low, low-threshold aerobic work.\u2019<\/p>\n

When training shifts into the red zone, the approach is very different. \u2018We are sending it. We are lifting heavy. We are carrying heavy. We are pushing heavy,\u2019 Griffith explains.<\/p>\n

The problem, he says, is that many lifters spend too much time stuck in between. \u2018They\u2019re not doing enough to stress the nervous system, but they\u2019re doing too much to allow their body to recover. So it\u2019s either we are green or we are red. We don\u2019t spend time in the middle.\u2019<\/p>\n

3. Under-Recovering<\/p>\n

Griffith warns that many lifters over 50 focus on the wrong variables when it comes to recovery. \u2018We should be spending time on recovery. But what are the buckets of recovery that we\u2019re focusing on?\u2019 he asks. \u2018Are we skipping over the important things like staying hydrated, eating a good diet and sleeping well, or are we just using massage guns<\/a> and stuff like that? Are we actually moving the big boulders or the small things?\u2019<\/p>\n

He also encourages lifters to be honest about whether their training truly demands the level of recovery they\u2019re prioritising. In some cases, the issue isn\u2019t overtraining<\/a>, but the opposite. You may find you\u2019re not pushing hard enough in your workouts to justify the recovery tools you\u2019re leaning on. <\/p>\n

4. Avoiding Movements After Injury<\/p>\n

Having dealt with multiple injuries, Shipley has become well-versed in recovery, but he\u2019s clear it\u2019s not just about rehab drills. \u2018When the doctor clears you and you start to train again, the very first thing you should do is start establishing confidence,\u2019 he says.<\/p>\n

Shipley recalls a period when an injury stopped him from doing pull-ups altogether. \u2018I don\u2019t know how many 1000s of pull ups I\u2019ve done in my life, but it is a colossal amount. And at 35 I looked at [Griffith], I was like, I\u2019ll never do another one, and I\u2019m fine with that.\u2019 With the right programming, however, he\u2019s since returned to the movement. Avoiding a pattern entirely, Griffith adds, is rarely the answer.<\/p>\n

\u2018It\u2019s not what you can\u2019t do, it\u2019s what you can do,\u2019 says Griffith. \u2018When people get hurt, let\u2019s say we\u2019re experiencing knee pain as an example and a lunge pattern hurts. Okay, the lunge hurts our knee, so we can\u2019t do a lunge. Can we do a step-up? Yes, then let\u2019s go with a step-up. Can we do a leg extension? Yes. Then we start to build up all this tissue around the area and rebuild confidence.\u2019<\/p>\n

5. Not Training for Your Age<\/p>\n

The biggest mistake Griffith says lifters make is \u2018not realising they\u2019re in their 40s or 50s\u2019.<\/p>\n

\u2018If you\u2019re in your 40s, your first set of bench press<\/a>, if you can bench 225lbs, should not be 135lbs. You should be warming up with push-ups. You should be warming your shoulders. You should be warming up your spine. You should be warming up with the bar and then slowly building up. You should be taking your time getting through things.\u2019<\/p>\n

Griffith\u2019s point is simple: acknowledge reality. \u2018It\u2019s realising your age is real \u2013 you\u2019re not invincible. You are not what you were when you were 20.\u2019<\/p>\n

The biggest mistake Griffith says trainees make is ‘not realising they’re in their 40s or 50s.’<\/p>\n

Related Story<\/p>\n

‘If you’re in your 40s, your first set of bench press<\/a>, if you can bench 225lbs, should not be 135lbs. You should be warming up with a push-ups. You should be warm your shoulders. You should be warming up your spine. You should be warming up with the bar and then slowly warming up. You should be taking your time getting through things.’<\/p>\n

Griffith argues, ‘It’s realising your age is real, like, you’re not invincible. You are not what you were when you were 20.’<\/p>\n

6. Lifestyle Mistakes<\/p>\n

Griffith explains that a large part of making progress comes down to lifestyle choices. That may mean skipping alcohol the night before a workout, prioritising sleep, or finding ways to lower stress. \u2018We are not invincible,\u2019 he says.<\/p>\n

7. The \u2018I\u2019ll do it Later\u2019 Trap<\/p>\n

According to Griffith and Shipley, prioritising morning workouts can be a game changer. \u2018I think that\u2019s a huge thing,\u2019 says Griffith. He\u2019s seen many clients fall into the trap of planning to train after work, only for the session to never happen.<\/p>\n

8. Inconsistency<\/p>\n

Shipley says many people with fitness goals<\/a> need to focus on building consistent weekly habits, rather than training sporadically. \u2018To me, that is really the best one: get it done first thing in the morning and make it repeatable Monday through Friday,\u2019 he says. \u2018Even if those days are recovery-focused or just mobility, it\u2019s that active movement every single day that makes it part of your routine.\u2019 <\/p>\n

9. Neglecting Power Training<\/p>\n

Griffith and Shipley explain that it\u2019s tempting to skip plyometrics and avoid jumping as you age, but power training remains vital for bone density and muscle health. That said, it doesn\u2019t need to be complicated.<\/p>\n

\u2018You\u2019re already doing these movements, just doing [them] faster,\u2019 says Griffith. \u2018You\u2019re doing a push-up<\/a>, put your hands up on a bench and do a plyo push-up. You\u2019re still doing the same pattern, but now it\u2019s a different stress on the body. It\u2019s different stress on the nervous system. And it doesn\u2019t take any extra equipment. It\u2019s free. It\u2019s normally bodyweight-focused. So it\u2019s available to everyone.\u2019<\/p>\n

10. Getting in Your Own Way<\/p>\n

When asked what most often holds lifters over 50 back, Griffith points closer to home. \u2018I know that sounds bad to say, but I can say from someone that\u2019s 39, it is myself,\u2019 he says. \u2018I can talk myself out of it. \u201cI don\u2019t need to\u201d, or \u201cI worked out really hard yesterday\u201d, or \u201cI don\u2019t really have the time\u201d. I think it\u2019s just yourself.\u2019 <\/p>\n

Shipley and Griffith offer a human performance program, at GBRS group<\/a>.<\/p>\n

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