If you want to be healthy and fit your whole life, forget six pack abs, get a strong back. Your back is so important, especially if you’re over 40.

At almost 70 years young, I have found these exercises work well for me:

Since my genetic heart problem was diagnosed about two years ago, I keep my bodyweight and weighted exercises at low reps. Usually I do 1-3 reps per set, and it has helped me a lot. I do axle deadlifts and pullups/chinups regularly.

The only volume work I do is my Mace Fit® training. Mace and club workouts really hit your back muscles.

You can read more about my training here

Published by ironcave1

I was the owner of the Cave, a strength-based, veteran-owned, unconventional coaching facility, which closed on May 31, 2022 after almost 12 years. My full focus is now on bringing our steelclub and mace training called Mace Fit out to the public. Follow us at and @2slingsteel.

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