Steven Berkowitz is one of the 2025 Senior Planet Sponsored Athletes sharing updates on his health and wellness journey through the rest of this year. Learn more about Steven by reading his first post, his second post on power training, and his four fitness lessons here. 

During my May 21, 2025 Senior Planet Sponsored Athlete presentation, I mentioned four key lessons that I have learned over the last four decades. These four lessons have shown me that that progress has less to do with running the fastest or lifting the heaviest weights and more to do with how you approach your body and your mindset. They have shaped my training, my overall health, and my relationship with fitness.

1) Go Slow to Go Fast

Moving slowly and building consistency over time is what allows one to speed up later.

It is tempting to rush results. We want speed now, strength now, and endurance now. The truth is sustainable progress comes from being the turtle, not the hare. I am convinced that if I had not built a base by running slow and short distances for many months when I started my fitness journey, I never would have managed to run the long distances that I eventually ran.

Moving slowly and building consistency over time is what allows one to speed up later—whether it is running or resistance training. Injuries often come from impatience. Progress comes from control. Go slow, and eventually, you will be surprised how fast you actually get.

2) Go Light to Go Heavy

Using lighter weights, particularly for older adults, allows one to master form and train the nervous system.

Lifting light weights – as you define light weights – when starting a resistance or power training program allows one to build a base level of stability and trains the body to begin generating new muscles, power, and bones. Using lighter weights, particularly for older adults, allows one to master form and train the nervous system. It is how you lay the groundwork for injury-free strength and power gains. When you train smart with lighter loads first, then when the lighter load becomes too easy, heavier loads become both safer and more effective.

3) Only Compete with Yourself

Comparison is the thief of joy and progress. In the age of social media and gym culture, it is easy to look around and feel like you are falling behind. True fitness is personal. Competing with others often leads to discouragement or reckless training.

Aim to be stronger, more mobile, more energized than you were last month.

Competing with yourself is how you grow. Set your own benchmarks. Track your progress. Aim to be stronger, more mobile, more energized than you were last month. This makes you a winner.

4) Listen to Your Body

Pain … is not a badge of honor.

This might be the most important lesson of all. Our nervous system is highly tuned and is constantly giving us feedback. Early on, I often ignored it. I would ignore pain and brush off warning signs. Over time, I have come to respect what my body tells me. Muscle soreness is fine. Pain, however, is not a badge of honor. Listening to your body — whether it is calling for you to change your routine or stop — is what keeps you in the game for the long haul.

I eventually listened to my body and stopped running and lifting heavy weights, which allowed me to continue daily aerobic training on an indoor bike and lifting lighter weights for strength and power. Training smarter means knowing when to back off.

Fitness is a lifelong journey, not a sprint. These lessons are not just training strategies, but principles for sustainable health and personal growth. If you are in this for the long haul, let wisdom—not ego—be your guide.

YOUR TURN

What fitness lessons do you follow?  Let us know in the comments!

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Images courtesy of Steven Berkowitz