Over the past 12 years I’ve coached over 10,000 sessions in Limerick and worldwide. With that volume, you start to see patterns on what works and what doesn’t.
Here are the 5 Lessons about flexibility for men over 30 I’ve learned as a coach. I hope they can fast track your flexibility results.

I remember the first two years of my coaching career was filled with frustration because my clients wouldn’t DO what I told them. This was the start of me understanding how to become a better coach.

The biggest lesson on Flexibility for men over 30 after 12 years of coaching

The biggest lesson is to inquire about what the client is prepared to undertake, rather than telling them what they have to do.
You will resist if I tell you what to do, yet as a young coach, this is what I felt I was meant to do.

It’s also how a lot of fitness industry is portrayed. The tough coach who forces people through punishing workouts.
But this approach leads to burnout and frustration for the client. And it’s not a conducive approach to coaching for long term compliance.

Instead, get clear on the clients bare ass minimums they can do each week.

#1. Set Weekly Flexibility Minimums

It’s not about doing more. Improving flexibility for men over 30 involves consistently dedicating a little time each week and never giving up. This is the most powerful lesson I’ve learned.
When I started reducing the expectations on my clients, they started to thrive.
So set a weekly minimum for flexibility for men over 30 training. This might be as little as 2 x 10 minute sessions where you follow a YouTube routine. The magic happens when this turns into a routine year round.

#2. Build Flexibility into your environment

Understand that you become your environment. The more you can recreate an environment conducive to flexibility and movement quality. When I returned home in Limerick after living in Asia for two years I found my mother’s home cluttered with furniture.

There was no space to sit on the ground or move on the ground. In the two years I had spent in Asia I spent a lot of time sitting on the ground, eating on the ground and stretching when I wanted to take a break.
Now in my apartment I have a very minimalistic living area.

I have a coach but also a lot of clear floor space and spend most of my time at home either ground sitting or standing.

My client Conor fixed his back pain in 8 weeks by taking his zoom calls whilst he was walking or ground sitting.

These changes compound when you change your environment.

#3. Prioritise volume over intensity with flexibility training

Chances are, if you were like me in your 20s, you pushed yourself too hard and now, over 30, you’re paying the price.
Instead of going to failure and pushing your body to it’s limits, work at about 70-80% intensity.

Over time, you can push yourself harder but initially you want to build up volume (how much set and reps) you can do and focus on recovery.

#4. Flexibility training Should Make Your feel Better, Not worse

Steve Maxwell is one of the most respected coaches in the world and is super fit in his 70s.
When I went to his workshop in 2016, he said “you should be in control of your body and your breath when you train. You should pull up feeling good and as Dan John says, your workouts should be repeatable.”

Similar to the previous point, work at a lower intensity when you train but increase your consistency. Over the course of the year, this shift will change you.
Instead doing 2-3 months of intense workouts and stopping due to injury. You will do 12 months of training moderately and staying consistent all year.

⁠#5. Finish your program

There will always be shiny objects calling for your attention. To achieve remarkable results on “flexibility for men over 30”, it’s crucial to commit to a dedicated program over a sustained period, ensuring its effectiveness. Program hopping is one of the biggest issues I see clients struggle with before we work together. Having a coach to decide and structure your program is essential to avoid “shiny object syndrome” and trust the process and path.


Keep in mind that achieving flexibility for men over 30 is akin to embarking on an enjoyable journey. You’re like an explorer learning new things about your body. By doing a little bit each week, finding a good place to stretch, not pushing too hard, feeling good after stretching, and sticking to your plan, you can become super flexible and build a body you can rely on for all of life’s adventures.