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The Barbell Prescription: Strength Training for Life After 40 Paperback – December 1, 2016

by Jonathon M Sullivan (Author), Andy Baker (Author), Nassim Nicholas Taleb (Foreword)
4.7 4.7 out of 5 stars 1,456 ratings
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The Barbell Prescription: Strength Training for Life After 40 directly addresses the most pervasive problem faced by aging humans: the loss of physical strength and all its associated problems - the loss of muscle mass, bone mineral loss and osteoporosis, hip fractures (a terminal event for many older people), loss of balance and coordination, diabetes, heart disease related to a sedentary lifestyle, and the loss of independence.

The worst advice an older person ever gets is, Take it easy. Easy makes you soft, and soft makes you dead. The Barbell Prescription maps an escape from the usual fate of older adults: a logical, programmed approach to the hard work necessary to win at the extreme sport of Aging Well. Unlike all other books on the subject of exercise for seniors, The Barbell Prescription challenges the motivated Athlete of Aging with a no-nonsense training approach to strength and health - and demonstrates that everybody can become significantly stronger using the most effective tools ever developed for the job.
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  1. Print length
    384 pages
  2. Language
    English
  3. Publisher
    The Aasgaard Company
  4. Publication date
    December 1, 2016
  5. ISBN-10
    0982522770
  6. ISBN-13
    978-0982522776
  7. See all details
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Editorial Reviews

About the Author

Jonathon M Sullivan MD, PhD, SSC is the owner of Greysteel Strength and Conditioning, a coaching practice and Starting Strength Gym devoted to barbell-based training for Masters, in Farmington, MI. Dr. Sullivan conducts semi-private barbell coaching and programming for adults in their 50s, 60s, 70s and beyond. He is also Associate Professor of Emergency Medicine at Wayne State University/Detroit Receiving Hospital, a Level I Trauma Center where he has worked in patient care, teaching, and research for over twenty years. Until his retirement from basic research in 2012, he was Associate Director of the Cerebral Resuscitation Laboratory, where he conducted basic research in molecular mechanisms of neuronal salvage and repair in the setting of cardiac arrest, stroke, and trauma. He is the author of several dozen research articles, abstracts, and book chapters in the emergency medicine and neuroscience literature, as well as articles on strength training which can be found online at Starting Strength. He has served on several committees for the Starting Strength Coaches Association, and participated in the development of the Maintenance of Certification process for Starting Strength Coaches. He is a former US Marine, holds the rank of 3rd Dan in Tang Soo Do, and has been known to publish the occasional science fiction short story. He lives in Farmington Hills, MI, with his wife, three ungrateful cats, and a wooded lot full of raccoons, skunks, possums, foxes, herons, and ducks.

Andy Baker, SSC is the owner of Kingwood Strength & Conditioning (KSC), a private barbell training facility in Kingwood TX. Since opening KSC in 2007 Andy has provided coaching and personal training to clients ranging from Division I collegiate athletes and competitive powerlifters to average people of all ages and abilities who are interested in getting stronger.

Andy is a former U.S. Marine and served multiple combat tours in support of Operation Iraqi Freedom between 2003-2007. While on active duty, Andy received his undergraduate degree in Health & Sport Science from the American Military University. He is a Starting Strength Coach, and is the co-author with Mark Rippetoe of the best-selling Practical Programming for Strength Training 3rd edition.

Andy is also a Raw and Drug Free Powerlifter in the Natural Athlete Strength Association. In 2010 Andy won N.A.S.A. Grand Nationals in the 198 lb raw division, with a 529 lb Squat, 380 lb Bench Press, and 562 lb Deadlift. He is a native of Kingwood Texas, and currently resides there with his wife and 3 children.

Product details

  • Publisher ‏ : ‎ The Aasgaard Company; First Edition (December 1, 2016)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 384 pages
  • ISBN-10 ‏ : ‎ 0982522770
  • ISBN-13 ‏ : ‎ 978-0982522776
  • Item Weight ‏ : ‎ 2.34 pounds
  • Customer Reviews:
    4.7 4.7 out of 5 stars 1,456 ratings

About the author

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Jonathon M Sullivan

Jonathon M Sullivan

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Jonathon Sullivan MD, PhD, FACEP, SSC is an emergency physician, physiologist, and Starting Strength Coach. Sully is the owner-operator of Greysteel Strength and Conditioning, a coaching practice dedicated to improving the strength and fitness of adults from their forties to their nineties. He writes frequently on health, strength and fitness, and his articles can be found at startingstrength.com and greysteel.org. He is the host of the Greysteel Channel on YouTube (www.youtube.com/greysteel), which is devoted to information on healthy aging. He is a founding member of the Starting Strength Coaches Association, and has served on several of its committees, including the Science and Maintenance of Certification Committees.

He has been known to publish the occasional science fiction story.

Sully never finished college, but he DID graduate from the University of Arizona College of Medicine in 1992, and earned his PhD in physiology from Wayne State University in 1998. He is Associate Professor of Emergency Medicine at Wayne State University, and Attending Physician at Detroit Receiving Hospital, a Level I Trauma Center in SE Michigan. He served as Associate Director of the WSU Emergency Medicine Cerebral Resuscitation Laboratory, where his research focused on brain injury and repair after stroke, trauma, and cardiac arrest. He has published dozens of articles, abstracts, and book chapters on these topics.

Sully served in the US Marine Corps during his feverish youth, and Saw The World. He holds the rank of 3d Dan in Tang Soo Do, and he has no musical or artistic talent whatsoever.

Customer reviews

4.7 out of 5 stars
4.7 out of 5
1,456 global ratings
Just the remedy I needed.
5 Stars
Just the remedy I needed.
I have been an exerciser and a gym rat for a long time. At 40 I decided to stop getting sweaty and train and I dedicated myself to Wendler 531 for a full 12 months. I was transformed. But in the process I lost mobility and then started struggling to be consistent. 6 weeks on 6 weeks off because of injury or exhaustion, no net gains. Now, at 50 I don't recovery quickly and I lose strength fast if I take any break. None of the YouToober Influencers could fix it. Then I found Grey Steel and got the book. The next day I started the The Well Executed Novice Progression on p189 plus a very brief barbell complex (broom handle) for mobility and cardio. There is a lot of Starting Strength in the book as well as more medical information than many will want but he is making the case for exercise as a superior treatment than for aging well. If you are over 40 you have different requirements for recovery so you can continue to adapt and grow.
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Top reviews from the United States

Francis Psujek
5.0 out of 5 stars Every Human over 40 should read this book
Reviewed in the United States on September 14, 2017
Verified Purchase
There are many reasons why I can recommend the book, “The Barbell Prescription, Strength Training for Life After 40”. I suggest that it should be read by anyone, man or woman, over 40. I myself have purchased both the paperback and Kindle versions.

Here are a few of the reasons why I recommend this book.

1. Experience: The two authors, Sullivan and Baker, have years of experience of coaching the Masters Athlete and this adds to the credibility of this text. I must ask who better to write a book about the barbell prescription topic for Masters then two individuals with the combined credentials and experience that Sullivan/Baker have. They can take a complex topic and make it easy to understand and digest. Too often books written for and about the aging population are written at such a high level that you need a Ph.D. to decipher. This book is deep but the authors write it in a way that anyone can understand at first reading. This book with its layout and progression through the topic, with understandable descriptions, will allow the reader to quickly unlock the mystery of their aging bodies. It explains why barbell training is vital to be able to live a healthy life after 40.

2. “Sick Aging Phenotype” explained: This new term as it is defined throughout and the book makes sense. The example of Will and Phil in Chapter 1 about two identical twins living very different lives is a shrewd description of what the authors mean by this term and why they believe strongly in the Barbell Prescription topic for aging adults. This chapter lays out the groundwork for the authors’ premise of barbell training to combat the aging process and what it takes to counteract the previous sickly outcome for most people over the age of 40.

3. The book concentrates on the Masters athlete: Most barbell training books are aimed at the younger athlete. The Masters concentration allows the authors to make the differences clear about how an athlete over 40 can and should use barbell training as part of their regimen to counteract the aging process. Thus, Masters can live a healthier life as they age. The authors explain why, "Masters are volume-sensitive, intensity-dependent", why this is different than in younger lifters, and how to work with this principle in the Master athletes own training.

4. The authors provide a clear explanation of the building blocks of a training program: The explanations about the Novice versus Intermediate programming is concise. Sullivan/Baker give complete descriptions of the Stress-Recovery-Adaptation cycle. Included in this description are whole chapters on each part of the cycle. They provide clear examples and explanation of training programs for the many different ages what constitute an athlete over 40.

The purpose of this book is to present the information needed for the aging population to live by the premise that “Healthy aging is Strong aging”. The authors deliver on that purpose.

If someone is looking specifically for a how-to book on how to perform the barbell movements, that is not the purpose of this book. As Sullivan/Baker state in the Introduction and Chapter 7- Elementary Iron, “This book is not intended to instruct the reader in the performance of barbell exercises.” It correctly points to, Starting Strength Basic Barbell Training 3rd edition, for performance and instruction of the barbell movements. Also in Chapter 14 – Programming, they state that, “This is not a cookbook. Read everything before you try anything.” I can say for myself that by reading this book I have been able to take advantage of all the information the authors provide. It was and is both helpful and eye-opening for myself and will be to others. The book makes it clear that being a Masters athlete can help one reach their full “genetic potential”, no matter what their age.

As I stated earlier I recommend this book.
12 people found this helpful
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DLW
5.0 out of 5 stars Starts at the beginning.
Reviewed in the United States on April 17, 2024
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Well written, offers an overview of weight training plus specifics on getting started.
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Joe Gilfedder
5.0 out of 5 stars Not just for masters
Reviewed in the United States on April 14, 2024
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We all want to train for a lifetime! This book gives so many gems to improve athletic performance for sport and considerations to those who have outside stresses of life, sport, current injuries\ limitations. I'll use this as a resource even training division one football players
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Bladesmith
4.0 out of 5 stars Not necessary for those 40-49
Reviewed in the United States on January 25, 2021
Verified Purchase
This is a well researched and excellent guide on the why of strength training for the aging body. In that, it is excellent. For the HOW, you should read Starting Strength by Mark Rippetoe.

Where I have some reservations is that the standard Starting Strength program is advised for those under 40, and so being over 40, I bought this guide for additional guidance.

I was then disappointed to read that for those 40-49 you should......... just do the standard Starting Strength program. The only caveat is that your linear progression may only last from 3-6 months instead of the 6-9 months of a younger athlete. That's it. That's a good sized book and decent cost to tell you to do exactly what the Starting Strength guide tells you to do. For that, it gets a star removed.

On the other hand, I'll hold onto it, because I'm not getting any younger, and in the years ahead it may come in very handy.

Overall, it is worth a read.
8 people found this helpful
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Amazon Customer
5.0 out of 5 stars Packed with useful information and zero filler or fluff
Reviewed in the United States on September 23, 2017
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The Barbell Prescription describes how to use the Starting Strength method of linear progression for novice lifters over the age of 40. The book lays out the reason for lifting for life, how to execute the lifts safely and how to implement the program.

I'm 55 years old and my only experience with barbell exercises was almost 20 years ago when I tried a HIT style program of squats, deadlifts, weighted dips, chin ups and seated dumbbell presses. I made some progress but stalled and gave up after about 6 months. Since then I've had long periods when I did nothing strength related and some decent periods of work with kettlebells and body weight strength exercises.

I decided to give the barbell one last shot while I'm still young enough to significantly increase my strength. I'm so glad I found this book. I was looking for Starting Strength and saw the link to this book and bought it and read it first. I ended up purchasing the kindle version of SS as it contains more detailed descriptions of the base exercises and is a worthy purchase on its own.

Part one of The Barbell Prescription was preaching to the choir for me, go look at the table of contents if you want to see the topics. Part two gives a decent overview of the exercises used in the Starting Strength method and how to properly execute them. Part three discusses the SS progression model. So simple and yet so effective. There are so many programs out there that most novice lifters just want somebody to tell them, "Just do this". That's what this book does. Part three tells you, "Just do this" to SAFELY get stronger in the least amount of time. For those of you worried about conditioning, part three does not disappoint. Those of us on the wrong side of 40 (or 50) need strength and need basic conditioning. Stealing a quote from a book on clean eating I read, "I want to die young at a very old age". I think this book will help me do that.
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Top reviews from other countries

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Tid Vicious
5.0 out of 5 stars Good read
Reviewed in Canada on April 6, 2024
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Enjoy this book very much. Lots of good information to go along with the big blue book and Rippetoe's other stuff.
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Roberto
5.0 out of 5 stars ottimo
Reviewed in Italy on March 30, 2024
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Per me che ho più di 60 anni libro con ottime procedure e suggerimenti. Valido anche per i piú giovani con gli aggiustamenti del caso
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Demonoid
5.0 out of 5 stars Embrace Strength, Embrace Life: A Comprehensive Review of "The Barbell Prescription"
Reviewed in India on July 27, 2023
Verified Purchase
The Barbell Prescription: Strength Training for Life After 40" is an empowering masterpiece that transcends the boundaries of conventional fitness literature. Dr. Jonathon M. Sullivan and Andy Baker have crafted a definitive guide to strength training, specifically tailored for individuals navigating the journey of life beyond 40. Their profound insights, combined with practical wisdom, make this book an indispensable companion for anyone seeking to reclaim their vitality and redefine their physical potential.

From the outset, the authors captivate readers with their compelling arguments for the significance of strength training as a cornerstone of lifelong health. With meticulous research and expertise, they dispel age-related misconceptions, instilling hope and inspiring readers to embrace a path of strength and resilience.

Sullivan and Baker's emphasis on barbell training sets this book apart from the crowded fitness landscape. The authors elucidate the transformative power of compound movements, underscoring the efficacy of barbell exercises in stimulating muscle growth, improving bone density, and promoting functional mobility. Their focus on proper technique is admirable, ensuring that readers embark on their strength journey with confidence and safety.

Beyond the physical aspects, "The Barbell Prescription" delves into the profound mental and emotional benefits of strength training. Readers are enlightened about the positive impact of training on mental well-being, self-esteem, and stress reduction—truly a holistic approach to a fulfilling life.

Navigating the book, one encounters a wealth of knowledge on programming and progression. The authors provide comprehensive guidance on structuring personalized training plans, accommodating individual needs, and embracing continuous growth. This blueprint for success is invaluable for novices and seasoned lifters alike, transcending age or experience.

What sets "The Barbell Prescription" apart is its accessibility and inclusivity. Written with clarity and warmth, the book fosters a sense of camaraderie and encouragement. Inspirational real-life stories amplify this connection, proving that strength training knows no age limit, and transformations are within everyone's grasp.

Throughout the pages, the authors address and debunk common myths, presenting evidence-based perspectives. This scientific approach ensures credibility and instills confidence in readers seeking to optimize their training journey.

In conclusion, "The Barbell Prescription" is not just a book—it's a transformative experience. Sullivan and Baker have crafted a masterpiece that uplifts, educates, and empowers. Through their expertise and genuine passion for well-being, they illuminate a path to longevity and vitality that readers can embrace and savor. For those seeking a life enriched by strength, resilience, and meaning, this book is an unmissable gem—a testament to the power of the barbell and the boundless potential within us all.
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Michel
5.0 out of 5 stars Parfait
Reviewed in France on May 22, 2022
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Pour l'initiation à la musculation, parfait et très complet. Si seulement ça existait en français, ce serait encore mieux et indispensable pour commencer ou continuer l'exerce physique.
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Helenhighwater
5.0 out of 5 stars Must Read Book
Reviewed in the United Kingdom on October 14, 2020
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If I had to describe this book in one word it would be 'comprehensive'. That's exactly what it is, a comprehensive rationale and exposition on why all adults and older adults in particular should start a programme of strength training.

Jonathan Sullivan and Andy Baker make a compelling case based on the overwhelming evidence from research that building strength and sustaining strength throughout the life course could just be the most important thing we could do to maintain our indepence and sustain a high quality of life.

In part two the authors present the four, yes, just four prime exercises that such a programme can be built upon. A refreshing change from pretty much any other book on strength training let alone one aimed especially at older adults or coaches intending to work with older adults. Some people may look askance at such a simple programme but the reasoning presented is compelling and is grounded in the experience of the authors work with older adults.

In part three the book offers in-depth explanations of the considerations of programming for this particular population and impressed me most.

Throughout the book both authors demonstrate a deep sense of empathy and understanding of the challenges faced by 'master athletes'. The attention to detail on how to work sympathetically with each person as a unique individual upon whom life has had a chance to exact a certain toll in terms of health and wellbeing is to be applauded.

I would recommend this book to health professionals, coaches, instructors and to member of the public wanting find out about strength training with or for older adults.

At this time in 2020, the book was first published in 2016, the importance of strength training has started to find more traction with health professionals and coaches. Alas, strength training may have a way to go in terms of throwing off the 'gym bro' image it has accumulated. This could be the biggest challenge faced by health care and fitness to convince older adults and especially older women to start and make strength training a part of their lives.

Here in the UK, the four Chief Medical Officers guidelines for physical activity have placed strength training front and centre in their recommendations for all populations. Perhaps not in the terms laid out in The Barbell Prescription but it's a move in the right direction never-the-less.

I wonder how the book and it's message has been received by health professionals and fitness professionals who may not have considered older adults as being suitable for a programme of rigourous strength training as suggested in the book?

I hope the authors might return to the subject again in a decade's time to revisit the evidence and how their manifesto for maintaining health and wellbeing into older age through the simple process of progressive strength training has developed in the health and fitness industry.

Don't be put off by this hefty book, dig deep and get stronger in the process of taking on it's prescription.
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