Cable RowsI’ve recently been asked about how I exercise these days, so I thought I’d break it all down for you.

Before I get into the details, though, let me preface this by saying that I am not a beginner, I have been physically fit for a lot of years now, and I do not have a fat loss goal.  Having said all of that, I don’t train in a fashion that is very different from how I prescribe exercise to my one-on-one clients (usually women with fat loss goals and little experience with lifting weights).

At the not-old-but-no-longer-young age of 44, I don’t have a desire to be the biggest, strongest, or fastest at anything anymore.  I just want to feel fantastic, live with vitality, and keep my body in the kind of condition that allows me to participate in life rather than watch from the sidelines.

After almost 25 years of working out, I have no injuries, aches, or pains.  This is because of constant attention to detail and never compromising my form just to beat somebody else at something or to show off.  In my experience, when people get competitive in the gym, they will get hurt eventually.

I expect to be exercising in this exact same fashion when I’m 90.  Sure, I might be using lighter weights and moving a bit slower, but I don’t do anything right now that I won’t be able to do then because I’m not training in a way that puts me in unnecessary risk of injury.

To say all of this in a different way, exercise is something that I do to make the rest of my life better.  It’s not my hobby, my sport, or my means of proving my worth.  I train with honest intensity, but I don’t care to “go hard or go home,” and I’m not interested in telling anyone that “your workout is my warm-up.”

As for what I actually do, my resistance training looks nearly identical to AltShift Lift.  As I said before, I am not a beginner and I have many years of experience as a personal trainer, so I occasionally throw some other movements into the mix (like the cable rows in the photo above).  I also lift 4 days a week (M, T, Th, F) using an upper/lower split – lower body on Mondays and Thursdays, upper body on Tuesdays and Fridays – which is exactly how AltShift Lift works for those advanced enough to train 4 days a week.

Right now, I am also adding something short and intense, like sprints, on 2 of those days, usually the lower body days, but I let my daily life alter that schedule if necessary.  Besides just simply sprints, I might do things like bear crawls, kettlebell swings, or broad jumps.  I shoot for 30-120 seconds of nonstop intensity, then I rest long enough to completely catch my breath, and this portion of my workout never lasts longer than 10 minutes including rests.

I always get at least 10,000 steps per day and walking is prioritized over all other exercise.  In other words, if I am short on time on any given day, I will always choose to walk rather than lift.

I also always listen to my body, not my brain, when it comes to exercise.  If I didn’t sleep well the night before, or if I’m getting sick, I never “power through” and do a workout anyway.

As for food, I simply do AltShift with no regard to meal timing.  In my professional opinion, pre/post workout meal timing is for athletes, not for those of us just trying to be healthy and fit.

That about sums it up.  I hope this was helpful to you.  If you have any questions for me or anything at all to add to the conversation, please feel free to post in the comments.

Categories: Fitness


  1. I’m thrilled you’re going to the blog with your posts, but will we still get notifications via email when you have a new post? Or do we subscribe to the blog differently than our current settings? I have enjoyed your information for years and appreciate what you share!
    Thank you!

    • Never fear, I will always send emails. Nothing is changing in that regard except that the entire post will not be in the email.

  2. Yay Jason. I love this format. I have 2 things to say….I LOVED your list of exercises everyone should be able to do a few weeks back on the podcast. I typed the list out and have it hanging in myu studio. I have a group of clients that I’m working on some of them with (we don’t have a ladder or stairs. nearby, but…the others, yes. I’m thrilled to say I can do most of those, at least 1 at a time. That was a FANTASTIC piece of info.
    Secondly, I’ve been struggling with getting enough walking in daily. Last week I overheard a Pilates client say to one of the instructors that she and husband have been taking walks together every day and they’ve each lost 3 or 4 pounds. Of course “lost 3 or 4 #’s ” caught my attention but it was my reminder of how important my daily walks are. Ever since that day I’ve been upping my walking one way or another. I always hear your voice in my head so if I have any questions about anything I usually have the answer tucked away in my brain via your voice. 🙂

    • Fantastic! Yes, walking is always more important than all other forms of exercise, in my opinion. If I don’t have time to walk, then I certainly don’t have time to go to the gym.

    • June, care to share your typed list? I’ve been meaning to go back and listen again but with kids underfoot…it’d be awesome to just grab it from you. 😀

  3. I like this format, Jason. I miss the back and forth and conversation threads we had on Facebook that are more difficult on Discord. As far as the content, thanks for sharing your workout routine. Often, I think, we tend to make things harder than they really are. This adds perspective.

  4. I like this format too, and am glad that you’ll be sending email notifications when a new blog post is up. You’re an amazing source of information and inspiration, Jason, and you seem to have a real understanding of how real life works, so thanks for never making me feel like I’m not invested enough in my health. To paraphrase Alison above, I think we tend to make things harder than they really have to be. You put them back into perspective.

  5. I love that we can learn from everyone’s questions & your responses to those questions! Thanks for sharing your workout routine, it answers some of my questions. Thanks for everything you give Jason:)

  6. Ditto to Allison F. I miss the back and forth conversation we had in Altshift Activate, and on FB. For me, checking in w/ each other and the support is one of the keys to my success.

  7. I’ve taken your advice and switched to a more body building style program and increased time under tension. I do not super set anymore and complete each set before moving on to the next. I also time my rest between sets. My workouts are longer (45 min) but more of that time is spent resting rather than jumping from set to set. This and walking, and sprinting weekly or less.

          • yes I did. Would you cut back on the lifting, walking or both? I am not working any muscle group more than once a week on this split.

          • There’s no need to cut back on walking. Lifting, in your case, should probably be 3 days a week for at least a few months. Like I’ve said many times, none of this is about your body. You need a lot more time in your life spent thinking about something else.

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