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The New Rules of Lifting For Life: An All-New Muscle-Building, Fat-Blasting Plan for Men and Women Who Want to Ace Their Midlife Exams
A customizable-and realistic-fitness program specifically created for midlifers who want to lose weight, revitalize energy, and build habits for increased longevity. Today's exercising adults are caught in a bind: Those who take it seriously and work out aggressively end up with chronic aches and pains in midlife because they don't know how to adjust their programs as they get older. And those who take it easy end up with overfed, underdeveloped bodies that don't respond well when they decide to get serious about exercise. Lou Schuler and Alwyn Cosgrove, fitness experts and authors of The New Rules of Lifting series know all too well that these readers need a program of their own. That's because they are these readers. Schuler started working out in his early teens. After forty years, he realized he couldn't do the programs in his own books without lots of modifications. And Cosgrove, a former European champion in tae kwon do, is a two- time survivor of stage IV cancer who found himself with limited endurance and a body that stubbornly refused to add muscle or shed fat. So the authors set out to create a new template for exercise, one that delivers serious results but is also flexible enough to accommodate individual limitations. The New Rules of Lifting for Life offers a six-month plan that balances total-body strength, endurance, mobility, balance, coordination, and athleticism. The workouts are challenging and, in conjunction with the suggested diet modifications, will help readers change the way their bodies look, feel, and perform. And not just temporarily- The New Rules of Lifting for Life allows you to enjoy productive and pain-free workouts for many years to come.
320 pages, Hardcover
First published April 26, 2012
59 people are currently reading
229 people want to read
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Displaying 1 - 27 of 27 reviews
August 16, 2012
I'm completely biased as I love the original and women's versions of the New Rules of Lifting. I knew I would enjoy this book and I did. It's targeted to an older, more sedentary demographic that may have otherwise not been inclined to try the other books but that does not mean that this book is any less challenging!
The major upside to this program is how malleable it is. The "Chinese Menu Style" workouts can be tailored to fit anyone of any fitness level - even me, a 27 year old experienced lifter and running junkie that has been sidelined for close to a year with a knee injury. The workouts also include a pretty intensive warm-up, doing core work first instead of last, and doing some power moves which I love (it is almost more like a Cross-fit style workout without the ridiculous box membership fee!).
As always, Lou does a great job at explaining things and his reasoning in a clear, conscise manner and manages to throw in some of his signature charming wit as well. As far as the nutrition aspect goes, I like that his focus has morphed away from calorie counting and into a more holistic approach by adopting the "fire, fuel, free" methodology.
The major upside to this program is how malleable it is. The "Chinese Menu Style" workouts can be tailored to fit anyone of any fitness level - even me, a 27 year old experienced lifter and running junkie that has been sidelined for close to a year with a knee injury. The workouts also include a pretty intensive warm-up, doing core work first instead of last, and doing some power moves which I love (it is almost more like a Cross-fit style workout without the ridiculous box membership fee!).
As always, Lou does a great job at explaining things and his reasoning in a clear, conscise manner and manages to throw in some of his signature charming wit as well. As far as the nutrition aspect goes, I like that his focus has morphed away from calorie counting and into a more holistic approach by adopting the "fire, fuel, free" methodology.
February 8, 2013
NROL v4.0. What an upgrade this is: we have been lifting this program for six months. The best part: instead of assigning exercises, it assigns types of exercises graded as to difficulty and let's the user select the exercise for each type. Fantastic program.
February 7, 2020
I've read several fitness books by Alwyn Cosgrove and his wife Rachel Cosgrove.... all awesome!! I discovered them when I did one of Rachel's workouts from a magazine years ago and it made me realize a good strength workout can actually make you more flexible and increase mobility! And this book does more of the same!
This one's great coz it's targeted at middle-aged folks who may have accumulated some injuries or other aches, so there's lots of ways to make exercises easier or more doable. And the workout programs in all their books, including this one, are well-designed and kick your ass!!
Although from my experience in the past as a personal trainer, these books are unfortunately too advanced for a middle-aged desksitter that's never been active... those folks have more problem areas than are addressed here. If that's where you're coming from but would like to start exercising right, look for a trainer to help you out.
Here's some key words I'd look for to find a good trainer that teaches good movement and keeps you injury-free: mobility and stability, corrective exercise, or prehab. Functional is a good word but I've seen it used by trainers I KNOW don't do anyting resembling functional movement!
I do want to recommend that if you're just starting out avoid ALL the dynamic stabilization exercises and maybe some of the power ones til you feel you've mastered planks and some of the main movements.
Anyways just wanna finish by saying that the Cosgrove's workouts changed my life! I feel strong and pain-free! And I just realized recently I'm not worried about pulling my back or getting plantar fasciitis like my friends have, because these workouts have helped my strength and mobility so much. Yay to moving better and feeling better. :)
This one's great coz it's targeted at middle-aged folks who may have accumulated some injuries or other aches, so there's lots of ways to make exercises easier or more doable. And the workout programs in all their books, including this one, are well-designed and kick your ass!!
Although from my experience in the past as a personal trainer, these books are unfortunately too advanced for a middle-aged desksitter that's never been active... those folks have more problem areas than are addressed here. If that's where you're coming from but would like to start exercising right, look for a trainer to help you out.
Here's some key words I'd look for to find a good trainer that teaches good movement and keeps you injury-free: mobility and stability, corrective exercise, or prehab. Functional is a good word but I've seen it used by trainers I KNOW don't do anyting resembling functional movement!
I do want to recommend that if you're just starting out avoid ALL the dynamic stabilization exercises and maybe some of the power ones til you feel you've mastered planks and some of the main movements.
Anyways just wanna finish by saying that the Cosgrove's workouts changed my life! I feel strong and pain-free! And I just realized recently I'm not worried about pulling my back or getting plantar fasciitis like my friends have, because these workouts have helped my strength and mobility so much. Yay to moving better and feeling better. :)
October 1, 2012
This book is dedicated to older folks that want to get into shape. As such, it's perfect for me. It has a pretty healthy chunk of advise dedicated to not hurting yourself in the gym, which is a lot more important when you're old.
I don't read about lifting much, and I've always done isolation lifts. This book is much more about combination exercises (you can build half their routines with planking, pushups and pullups). So far, that's been 1) a huge change (not that I've done a lot of lifting in recent years . . .) and 2) enormously effective. I'm enjoying the workouts a lot more than I used to.
It also has a section on warmups, which I've mostly neglected my whole life. I took the advice about how much more important it is now that I'm in my 40s, and actually just did their whole warmup routine without variation. It's great. The first day I seriously considered just stopping at the end of the warm up!
I got it from the library, but I'll probably end up buying it.
I don't read about lifting much, and I've always done isolation lifts. This book is much more about combination exercises (you can build half their routines with planking, pushups and pullups). So far, that's been 1) a huge change (not that I've done a lot of lifting in recent years . . .) and 2) enormously effective. I'm enjoying the workouts a lot more than I used to.
It also has a section on warmups, which I've mostly neglected my whole life. I took the advice about how much more important it is now that I'm in my 40s, and actually just did their whole warmup routine without variation. It's great. The first day I seriously considered just stopping at the end of the warm up!
I got it from the library, but I'll probably end up buying it.
July 10, 2012
A nice book on lifting weights for the more mature (think older) person.
The goal here is to be able to gain strength and look toned, but think squats and pushups with some other nice moves.
It does give example plans to use for beginner, intermediate, and advanced and some of the equipment much more than just dumbbells so it does not all work for an at home workout unless you have a few speciality items which I don't have and don't have room for -- but should be available at any gym. Some nice exercises -- but honestly I do better with a DVD or class where an instructor tells me what to do next and tells me to suck in my gut.
I still wish that just by reading a book I could get fit.
The goal here is to be able to gain strength and look toned, but think squats and pushups with some other nice moves.
It does give example plans to use for beginner, intermediate, and advanced and some of the equipment much more than just dumbbells so it does not all work for an at home workout unless you have a few speciality items which I don't have and don't have room for -- but should be available at any gym. Some nice exercises -- but honestly I do better with a DVD or class where an instructor tells me what to do next and tells me to suck in my gut.
I still wish that just by reading a book I could get fit.
January 31, 2014
I love the original NROL, and I was pretty sure I'd like this because it's billed as sort of the NROL for geezers. I'm a geezer, I love NROL, what's not to like? Well, the biggest thing I didn't like about this was the complicatedness, and the fact that the log sheets are one sheet per workout instead of one sheet that lasts a month or more. I get that this one is far more customizable, and I still adore Schuler's authorial voice. But this is not a plan I'll be following, I think I'll stick with the original.
February 6, 2013
I suspect all this probably works, but it's not enough of a cookbook for clueless people like me. Too many choices before I can get started. Confusing for the novice.
December 9, 2023
Good for a entry level trainer or a person who is getting into training. Sometimes you can tell that the book is written over a decade ago with claims that are now debunked and other times there are timeless truths nice to reread.
October 10, 2020
Excellent and concise summary for those starting out their lifting journeys.
October 11, 2023
Good changeup for my lifting, not much new but enough to spark a renewed interest.
January 29, 2016
A comprehensive book with a series of exercise routines of graduated difficulty, focusing on weightlifting and mobility training. There are good explanations and illustrations of the exercise, in well thought out plans. It emphasizes heavy lifting as the key to making real metabolic change and general fitness gains, while seriously downplaying endurance exercise, which is quite refreshing to read after the past thirty odd years of "conventional wisdom" preaching that endurance training is the holy grail of health. There is some very good advice for middle aged athletes, particularly with respect to recovery and nutrition. It would be an excellent book for anyone who likes having a trainer and is comfortable following a plug-and-play, canned routine. There is some excellent content here, although I'll admit that there were some portions of the book that I only skimmed. Most of it was not new to me, and I was amused to see that the weightlifting training that I do would be classed as "Level 5" by these trainers...although there are some "Level 2" exercises that I know I'd struggle with!
May 13, 2012
I got something out of this book. Exercise at 80% of your max and don't do a half assed workout. The new rules of lifting, the actual rules, were pretty good too. The discussion of how our body ages, and what you can and can't do about it is also pretty cool, as was the discussion about diet. The actual program though? If you can do it, I'm sure it would be amazing. It is far enough removed from my gym routine though as to make me not have sufficient motivation to engage. I'll never quit going to the gym, and never quit trying to improve my body, but I'm not quite ready for this program yet.
March 21, 2014
Whilst the title does sound a little health fad what this book is, is a sensible and well structured way to a long lasting and rewarding exercise routine.
The books offers entry levels for complete beginners all the way up to experienced lifters. And it's not just about building muscle, rather it's about that whole body exercise (cardio included) that all of us should work towards.
As you get older maintaining a sound and healthy body is vital. This book has that kind of long term focus in the exercise plans. The old saying is: the best exercise is the one you will do regularly.
The books offers entry levels for complete beginners all the way up to experienced lifters. And it's not just about building muscle, rather it's about that whole body exercise (cardio included) that all of us should work towards.
As you get older maintaining a sound and healthy body is vital. This book has that kind of long term focus in the exercise plans. The old saying is: the best exercise is the one you will do regularly.
March 20, 2013
I will probably reference this book for a very long time. Great techniques to get yourself going again, after slacking off for some time. Soon to be 36, this book helped me refocus my fitness goals. I don't want to run marathons, I just want to be fit, strong, and flexible.
October 30, 2012
I liked this book. Lou has a solid product. If you've read his other books, there is nothing earth shattering in here, but he keeps up to date on the latest information, incorporating any changes in current thinking into the exercise and eating plans. He is always informative and funny.
November 12, 2012
Good stuff, particularly the exercise groupings, for old farts like me. I don't think I'll follow the program to the letter, but the info on exercising the core without crunches was great for someone such as myself that spends a good deal of time sedentary behind a desk.
February 5, 2013
The exercise information continues in the NROL tradition, but the brief bits on diet just don't strike me as anything resembling the way I want to approach eating. Simple, maybe. Realistic? Not unless you really don't care all that much for food.
July 1, 2012
Very engaging.
October 13, 2012
This book would be good for someone new to weight lifting but for someone with more experience it's nothing new or ground breaking.
December 23, 2014
Read through it this morning and now I'm going to test-drive it. Workout logs can be found at: Werkit!
September 25, 2014
Very helpful
September 27, 2014
Not having been one to enter a Gym until a couple years ago, I found this book to be very helpful for me to get more benefits from the time I invest improving my core strength and mobility.
Want to read
May 7, 2015- available in SG NLB 613.713 (Bishan)
October 21, 2015
This was a quick and easy read. I am using the fitness plan starting this week. I have a new favorite exercise: a resistance forearm plank. It really works the core. Check it out!
September 11, 2025
Great GPP program. What I like about these is that they walk you through the thought processes behind it. One of two or three trainers I follow and respect.
June 9, 2013
Good read for those who are into calisthenics and endurance exercise.
September 2, 2014
Superfluous, lesser rehash of the previous two books.
Displaying 1 - 27 of 27 reviews