Today, I turn 48 years young—and I feel incredible. Looking back on my journey, I remember the excitement of starting my career as a firefighter in my mid 20s. It was an exhilarating time, filled with the promise of adventure and the opportunity to serve. Over the years, I built a fulfilling career, made lifelong friends, and worked alongside some truly great leaders.
Now, as I approach the later end of my 40s, I can’t help but recall the moments when I used to tease the senior firefighters about being "out of shape," hoping to nudge them into working out. Their usual response? "Wait until you're 40—you'll be fat and broken too."
Well, here I am at 48, and I feel stronger and healthier than ever. So, what made the difference? Why do some people see their 40s as the beginning of the decline while others feel like they’re just getting started?
It’s not about who had it easier or harder. I’ve faced my share of challenges—not only as a firefighter but also as an Army paratrooper, enduring years of wear and tear on my body. I’ve indulged in bad food and alcohol just like anyone else. But looking back, there was one key factor that kept me feeling strong and resilient: strength training.
How Strength Training Changed Everything
In my early years, I subscribed to the idea that cardio was king. After all, that’s what we did in the Army—running, push-ups, sit-ups, and grueling ruck marches. But when I joined the fire department, I noticed something: the veteran firefighters were big, strong, and powerful. They weren’t just surviving the job—they were thriving in it.


After experiencing my first real fires, I realized that extra size and strength were assets. Lugging heavy hoses through smoke-filled buildings was no joke. So, I started spending more time in the weight room and running less. The results were immediate:
Dragging hose lines became easier.
My back and knee pain started to disappear.
I felt more capable, not just at work but in everyday life.
That’s when I went down the rabbit hole of strength training vs. cardio.
Strength Training vs. Cardio: The Truth
To be clear, I’m not against cardio. Cardiovascular and cardiorespiratory health are essential, especially for a physically demanding job like firefighting. But what I discovered was that getting stronger actually improved my endurance.
Because I was stronger:
✔️ I used less energy to perform tasks.
✔️ I didn’t breathe as heavily during fire scenes.
✔️ I could work longer without exhausting my air supply.
In other words, strength training wasn’t just about building muscle—it enhanced my overall performance and kept me pain-free as I aged.
My Advice: Start Strength Training Now
If there’s one thing I’ve learned over the past 20 years, it’s that strength training is the ultimate tool for longevity. It has helped me stay strong, increased my cardiovascular endurance, eliminated my joint pain, and kept me feeling amazing as I approach 50.
So, if you’re in your 30s, 40s, or beyond—start strength training now. Your future self will thank you.
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