Paul Rabil on Training Smarter After 40

Staying strong, fast, and athletic after 40 isn’t about grinding harder, it’s about training smarter and showing up consistently. That’s a lesson Paul Rabil has lived for decades. Rabil is a former pro lacrosse star, cofounder of the Premier Lacrosse League, and the author of The Way of the Champion.

Since sixth grade, Rabil committed to shooting 100 balls a day. The habit wasn’t glamorous, but it built something more valuable than raw talent. “Greatness is built in boring, repetitive reps,” he says. Over time, that daily discipline created accuracy, confidence, and composure under pressure. And as Rabil puts it, when you reach higher levels—or later decades—talent matters less than who keeps showing up.

Why Consistency Beats Motivation After 40

For guys over 40, motivation comes and goes. Consistency compounds. Rabil credits his longevity to doing the work even when conditions weren’t perfect—cold days, low energy, packed schedules. You don’t need epic workouts; you need repeatable ones you can recover from and do again tomorrow.

How to Train in 20 Minutes Without Beating Up Your Joints

Rabil’s workouts are intentionally short—often just 20 minutes—and focused on movements, not muscles. “You go hard, fast, and smart,” he says. His circuits emphasize explosive hips, rotational power, balance, and speed—qualities that decline fastest with age if you stop training them. Think kettlebell swings, split squats, rotational med-ball slams, pull-ups, and short sprints. Rest is active, not passive.

Recovery Is the Real Anti-Aging Tool

Recovery, Rabil says, is “the next workout.” Sleep, hydration, nutrition, and mobility aren’t optional if you want to keep training after 40. Skip them, and performance stalls while injury risk climbs.

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Sidelined? How to Keep Improving Without Training Hard

Injuries are inevitable—but they don’t have to halt progress. When sidelined, Rabil leaned into film study and visualization. Research shows mental imagery activates the same neural pathways as physical reps, helping athletes maintain skills even when training volume drops.

Improve Athleticism After 40, Without Beating Up Your Joints

You don’t need to play a sport to train like an athlete. These simple lacrosse drills that challenge hand-eye coordination, balance, and rotation help preserve athleticism, reaction time, and joint health as you age—without piling on wear and tear. An entry-level stick like the Warrior EVO Next Lacrosse Stick makes it easy to start working grip strength, coordination, and light conditioning—even if you’ve never played before.

• Train coordination to protect longevity: Research in Frontiers in Aging Neuroscience shows hand-eye coordination and reaction speed decline with age—but remain highly trainable with tasks that combine vision, timing, and movement.
• Add low-impact “skill cardio”: Throwing, catching, or striking a ball forces your brain and body to work together while keeping joint stress low. A simple target setup like the Gladiator Lacrosse Official Lacrosse Goal can double as an accuracy and power station for short conditioning bursts.
• Sharpen reflexes without heavy loads: Rebounders improve timing, footwork, and balance—qualities that carry over to lifting, skiing, golf, and everyday movement. The All Ball Pro Varsity Rebounder offers a joint-friendly way to train reaction speed in minutes.
• Stabilize your footing for dynamic drills: Lightweight cleats like the Under Armour Spotlight 4 MC provide grip and stability for quick starts, stops, and coordination work on turf or grass—without the bulk of traditional trainers.
• Prioritize movement quality over volume: Rotation, balance, and hip power keep you athletic longer than chasing max weights.
• Keep sessions short and repeatable: Ten to twenty focused minutes is easier to recover from—and easier to stick with.
• Recover like it’s part of training: Sleep, hydration, and mobility do more for long-term performance after 40 than adding extra sets.

Bottom line: Consistency still wins. As Rabil puts it, preparation breeds confidence—and it all starts by showing up, even when the work feels boring.

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