The question I’ve been asked is not about how long each workout should be, but rather, how strong, fast, flexible, or balanced should one aim to become. Essentially, people want to know: Should they always be pushing to lift more, run faster, jump higher, or hold a plank longer?

The answer, for 99.9% of people, is: No.

Here’s why. Most of us exercise regularly to stay healthy—maybe lose a few pounds or maintain our current weight. We aren’t training for the Olympics, aiming to win the Boston Marathon, or gearing up for the Ironman Triathlon. We just want to feel and look better while avoiding issues like high blood pressure, diabetes, or heart disease. If you're in the small group training for elite competition, this article isn’t for you—find a coach and go for it!

But for the rest of us, including me (a former professional athlete), the following information applies.

Numerous studies (feel free to contact me for references) show that moderate exercise done consistently delivers the best health results. Notice, I didn’t say it wins the most medals, trophies, or sets world records. Research overwhelmingly supports that the greatest health benefits come from adopting a moderate, healthy lifestyle, which includes a balanced diet and regular, moderate exercise—like 30 minutes of walking a day plus strength training a couple of times a week.

This means you don’t need to constantly set new goals to lift heavier or run faster. It’s perfectly normal to hit what I call a "natural plateau" and stay there for years. Take my experience: While I change up my strength training routines, I’ve essentially been lifting the same weight at 49 years old as I did at 35. Am I failing? Am I lazy? No. I pushed myself early on, reached my natural plateau, and now maintain it. The key is to challenge yourself without risking injury. Seek advice from a qualified trainer to understand what weight is appropriate for your age and goals. Remember, you don’t need to be a champion—just healthy.

As we age, the risk of injury increases with more physical strain. So, it's essential to balance challenging your body with staying safe. Keep your personal goals in mind, and ensure your workout plan is realistic. If you're in your mid-50s trying to lose a lot of weight, avoid adopting a routine designed for college athletes or people in their 30s. Leave your ego behind and be comfortable with what your body can do.

Yes, I still time my runs, but the routes I once ran competitively in my 20s now take me several minutes longer. That’s fine because competition is no longer my goal—maintaining my heart health and overall well-being is. I’m not the strongest in the gym, and that’s OK. You should feel the same.

Challenge yourself, but accept the natural plateau your body will reach. In my view, it’s healthy and safe to work at around 70-80% of what you could do if you had to give it your absolute all. This approach ensures you'll be able to exercise for years without burning out or injuring yourself. Challenge yourself—yes. But don’t push yourself to the brink.