what is an athlete for life?
At 32, I’ve never run faster or felt better in my body. A good friend recently invited my wife and me to a very different kind of 31st birthday party—she called it her own Olympic Games. She set up several physical challenges at the park and stocked the place with food and drinks. In between bites and laughs, we competed.
First was a bean bag toss. Then came a twist on Simon Says: two people faced off with a solo cup on the ground, waiting for the signal to snatch it before the other. We ended with tug-of-war and a 100-meter sprint. The sun was out, the vibe was playful, and for a moment it felt like we were kids again at summer camp. At the end, she handed out homemade medals with the words “BEST VIBES”, or “MOST ATHLETIC”, etc. It was funny. And then after we capped the evening off at White Lily Diner in downtown Toronto to replenish.
It was fun—different from the clubbing days we’d long left behind. But it also revealed something. In your 30s, you really start to notice who’s been keeping up with their physical health. Ten years removed from university, most people aren’t walking everywhere anymore. They’re not playing rec sports. Many have let go.
Most people stop calling themselves athletes after their 20s. Careers, kids, and responsibilities pile up, and suddenly “athlete” feels like a title that belongs in the past. But here’s the truth: being an athlete isn’t about your age, trophies, or playing on a professional team. It’s a mindset—and it’s available to anyone, for life.
At its core, being athletic means striving for proficiency in physical skills. But the question is: what qualities are you aiming to develop?
Body Composition → Mastering your ability to shape muscle and manage body fat.
Strength → Building the capacity to lift as much as your body can handle.
Power → Training explosiveness—jumping higher, sprinting faster, moving with speed.
Endurance → Developing the stamina to move light and efficiently without gassing out.
Mobility → Accessing joint range of motions to perform well in the technical abilities of your sport.
Sport Specific Skills → Having efficient movement pattern to complete skills with high proficiency and less energy
Mental Performance → Being confident, knowing how to handle your nerves and channeling your flow state
These aren’t just separate boxes. Together, they form the pillars of athleticism. Think about your favorite athletes - their greatness comes from a blend of all six, not just one.
The moment you commit to training—whether it’s lifting, running, jumping, or moving—you become an athlete. Yet, for many, that identity fades once “real life” takes over. We become weekend warriors at best, telling ourselves our athletic days are behind us. But this is more about identity than time. The way you see yourself dictates your behavior, like a self-fulfilling prophecy. If you stop seeing yourself as athletic, you stop showing up for it.
And here’s the truth: it doesn’t take as much time as you think. Three to five workouts a week is enough to train like an athlete. The key is balance.
If you only hit machines and chase bodybuilding, add sprints, jumps, or conditioning.
If this is you, choose 1-2 exercises before your bodybuilding lifts that are explosive by nature. You want to think about linear speed, lateral speed, change of direction, throws and vertical jump. So maybe you play volleyball on the weekend on top of your bodybuilding…add in some box jumps, and med ball scoop tosses and complete 4-6 reps as explosively as you can.
If you only stick to cardio, pick up a barbell and test your strength.
Learn how to squat, deadlift and bench press. See how much weight you can lift safely starting with just the bar.
If you’re inconsistent, start with one to three full-body sessions per week and build from there.
Athleticism is about being versatile. You don’t have to be the strongest, fastest, or leanest person in the room—you just need to train all the qualities that keep you ready to play, at any age.
That’s what Athlete for Life is about. It’s training to be ready to go anytime and anywhere. As a bonus, the natural decline of muscle, endurance, power, flexibility, and VO₂ max will be lessened dramtically and if you’re young, it’ll increase like crazy so that you can have a more fun life. It’s building a body that doesn’t just look good, but can do things—run, jump, lift, move, and play.
Being an athlete for life means showing up with strength, speed, and resilience—not just in the gym, but in how you live. You don’t retire from being an athlete. You choose it, daily.