How to Build Strength at Any Age

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The following section was written by Sean Willitts, World Champion Powerlifter + Trainer at Formula 4

If you train with me at Formula 4, there’s a good chance you’ll squat, bench, or deadlift at some point.

Not because I expect you to compete in powerlifting. But because those movements teach the body how to do the things we need for the rest of our lives: sit, stand, push, pull, bend, and lift.

I spent years competing in powerlifting, including winning a world championship, and what I learned in the process is simple: strength starts with proper posture and technique.

Once that foundation is in place, you can safely add weight and build as much strength as you want or need for the things you love to do.

Powerlifting revolves around three lifts: the squat, bench press, and deadlift.

When you look closely, they mirror the movements we perform every day.

At Formula 4 we don’t load these movements heavy every session. Instead, we use variations and intelligent programming to keep training safe, interesting, and effective.

For most clients, the goal isn’t competition, it’s staying strong and mobile for the activities we love, and to age well.

One of the biggest lessons powerlifting teaches is that progress comes from identifying weak points and addressing them directly.

If someone comes in with shoulders rounded forward from years of desk work, we focus on strengthening the upper back and rear delts to restore posture.

Powerlifters approach training the same way.

Struggling to lock out a bench press? Strengthen the triceps. Weak at the bottom of a squat? Build stronger glutes.

The same idea applies to everyone in the gym. When training is tailored to your individual body and needs, progress happens faster and you will avoid injury.

Powerlifting also taught me something about the mental side of training.

First, clear goals matter. When a client tells me they want to bench 180 pounds by the end of the summer, that gives us a clear goal we can plan and train for.

Second, visualization works. When I step under a bar with over 1,000 pounds on my back, I’m calm because I’ve already done the lift hundreds of times in training, and many more times in my head.

And finally, nobody gets stronger alone.

The best athletes always have a team behind them. The same is true in the gym. At Formula 4, trainers constantly collaborate, share ideas, and solve problems together so our clients get the best possible guidance.

Powerlifting has taught me how to lift the most weight possible. But more importantly, it taught me how to help people build the kind of strength that improves life outside the gym.

And that’s exactly what we focus on every day at Formula 4.

Curious what this type of training looks like?

Schedule a consultation and we’ll show you how strength training can be tailored to your body and goals.

How Much Protein Do You Actually Need?

You’ve probably read the rule: You should have 1 gram of protein per pound of bodyweight every day.

But for a lot of us, that number can seem unreachable or more than we need.

The International Society of Sports Nutrition suggests that people who exercise regularly benefit from about 0.6–0.9 grams of protein per pound of bodyweight per day.

That means:

A simple way to reach those numbers is to spread protein across your meals:

Focus on protein-rich foods like eggs, Greek yogurt, fish, chicken, lean meat, beans, or a protein shake when convenient.

The Takeaway: Consistent habits, not extreme numbers, are what support strength, recovery, and long-term health.

Thanks for your patience as we prepare our new 7,900 space for our clients. Delivery on key items has been delayed, but we hope to have the space ready to go in a week or so. We’ll keep you posted!

The Formula 4 Fitness Team

P.S. Interested in learning more? Check us out at Formula 4 Fitness, reply to this email, or call us at (855) 897-6683.