The experiment

Five years.
One subject.

Can an ordinary 45-year-old programmer become stronger, tougher, and more capable at 50 than he ever was in his 20s or 30s?

Baseline

The starting line.

These are the only numbers known before Day One. Everything else is measured on Day One and added to the record then.

Starting age
45
Starting weight approx.
142lb
Five-year target
≈150lb
Duration
5years

Goals

What gets measured.

Six areas, each with a baseline, a current value and a target. Baselines are recorded on Day One. Targets that depend on them are set afterwards, not guessed now.

Strength

Become measurably stronger in a small set of foundational movements, re-tested on a fixed schedule.

MeasureBaselineCurrentTarget
Foundational lift benchmarks Lifts and test protocol chosen and recorded on Day One. Measured on Day One Not yet measured Set after baseline
Bodyweight strength (pull-ups, push-ups) Measured on Day One Not yet measured Set after baseline

Running & endurance

Keep running as part of my identity, and stay an endurance athlete while getting stronger.

MeasureBaselineCurrentTarget
Benchmark run time A repeatable timed run, re-tested regularly. Measured on Day One Not yet measured Set after baseline
Weekly running volume Measured on Day One Not yet measured Set after baseline

Body composition

Gain roughly eight pounds over five years, mostly as muscle, gradually and sustainably.

MeasureBaselineCurrentTarget
Body weight Starting weight is approximate; the official Day One weigh-in will replace it. 142 lb Not yet measured ≈ 150 lb
Waist, chest, arm and thigh measurements Measured on Day One Not yet measured Set after baseline

Mental resilience

Practise doing hard, planned things on ordinary days, and reflect honestly on how it goes.

MeasureBaselineCurrentTarget
Regular written reflection Measured on Day One Not yet measured Set after baseline

Health & recovery

Get stronger without getting hurt. Sleep, recovery and health come before any single number.

MeasureBaselineCurrentTarget
Sleep and resting heart rate Measured on Day One Not yet measured Set after baseline

Consistency & discipline

Show up week after week for five years. Record everything, including the misses.

MeasureBaselineCurrentTarget
Weekly training sessions completed Measured on Day One Not yet measured Set after baseline

Five-year timeline

The plan, year by year.

This is a plan, not a promise. It will change as I learn, and the changes will be recorded too.

  1. Day One · Age 45

    The baseline

    Everything measured and photographed honestly before training begins. Every future comparison points back here.

    • Weigh-in and body measurements
    • Baseline photographs
    • Strength benchmarks
    • Benchmark run

  2. Year One

    Foundation

    Build the habit. Learn the fundamentals properly. Keep running.

    • Monthly check-ins
    • First benchmark re-test
    • Year One comparison

  3. Year Two

    Build

    Steady, patient progression on the foundation from year one.

    • Monthly check-ins
    • Year Two comparison

  4. Year Three

    Halfway

    The midpoint review: what's working, what isn't, and what needs to change.

    • Midpoint review
    • Year Three comparison

  5. Year Four

    Test

    Put the work to the test with harder challenges and races.

    • Monthly check-ins
    • Year Four comparison

  6. Year Five · Age 50

    Stronger at 50

    The final comparison against Day One. Measured, photographed and written up, whatever the result.

    • Final benchmarks
    • Day One vs. Year Five
    • The verdict

Method

The rules I'm holding myself to.

  1. Authenticity over perfection

    Missed workouts, injuries and bad weeks are part of the record.

  2. Data over claims

    Progress is shown with real measurements, or not shown at all.

  3. Consistency over extremes

    Five sustainable years beat five heroic months.

  4. Health over ego

    No dangerous training, crash diets or shortcuts.

Next

Progress