INTRODUCTION

This case study examines the progress of a 49-year-old male athlete looking to improve health, mobility, and general athleticism over a structured 9-month training program. The program, consisting of 3 - 4 days a week of training, was designed to improve cardiovascular endurance, build functional strength, and lose weight. 

Key results from the program include:

• Back Squat: Increased from 225 lbs to 310 (+85 lbs)

• Clean: Increased from 155 lbs to 195lbs (+40 lbs)

• 400m Test: Decreased time from 5 minutes to 1:42 minutes (-3:18 minutes)

• Body Weight: Decreased from 240 lbs to 214 lbs (-26 lbs)

Over nine months of a systematic fitness program, the athlete increased power, running efficiency, and movement quality while reducing body fat and body weight. Regular training boosted endurance, agility, and daily performance, enhancing regular activities like coaching and golf. This comprehensive approach highlights the impact of consistent, well-rounded conditioning on overall vitality and capability.

ATHLETE PROFILE

Name: Craig Curtis

Primary Goal: Improve overall health and wellness

Training Duration: 9 months

Frequency: 3 - 4 days per week

"One of the things that Peak Strength has done for me, along with the consistency, has given me a template to find a way to get that fitness consistently in my life.” - Craig Curtis

TRAINING FOCUS

Craig’s primary goals were to:

• Improve cardiovascular health and endurance.

• Develop athleticism and mobility at an advanced age.

• Improve overall wellness while losing weight and reducing medication dosages.

METHODOLOGY

Craig followed a comprehensive, athletic fitness training plan designed to enhance cardiovascular endurance, full body mobility, overall wellness, and hypertrophy. The program integrated key elements of strength training, Olympic weightlifting, plyometrics, and endurance training. Each training session included the following components:

Strength Training: Emphasis on squat variations, bench press, and full body hypertrophy.

Technical Coordination: Dynamic Olympic weightlifting movements such as cleans and snatches from various positions to maintain strength in functional movement patterns at 49 years old. 

Plyometrics: Movements designed to improve mobility, balance, and maintain joint strength. 

Accessory Work: Core strengthening exercises, mobility drills, and isolation exercises for hypertrophy.

Endurance Training: Interval and long slow distance training to improve cardiovascular health and VO2 max. 

"You’re able to feel like an athlete and feel like you’re moving toward this particular goal, whatever that may be." - Craig Curtis

TRAINING PROGRESS AND RESULTS

Absolute Strength

Back Squat:

• Starting Point: 225 lbs

• End Point: 310 lbs

• Improvement: +85 lbs (37.8% improvement)

Analysis: A 49-year-old male increasing his back squat from 225 lbs to 310 lbs in nine months highlights the powerful impact of strength training at any age. This 85 lb gain reflects improved muscular strength, stability, and neuromuscular control which are all vital for long-term health. For aging individuals, stronger legs and hips enhance balance, protect joints, and improve bone density, reducing injury risk during regular activities such as coaching, moving heavy objects, and physically demanding jobs. Beyond physical benefits, consistent strength training also supports metabolic health and energy levels. This case proves that with structured training, athletes, even in their late forties, can continue making meaningful progress and extend both performance and longevity.

Additional context: Measuring and testing absolute 1RMs are not a necessary component in training for aging athletes. Craig even mentions how he is more impressed with the ability of being able to squat 265 lbs for sets of 3-5 reps with relative ease as a measure of muscular endurance and physical health.

Functional Strength

Clean: 

• Starting Point: 155 lbs

• End Point: 195 lbs

• Improvement: +40 lbs (25.8% improvement)

Analysis: A 49-year-old male improving his clean from 155 lbs to 195 lbs over nine months demonstrates meaningful progress in both strength and functional movement. The clean is a highly technical lift that demands coordination, timing, mobility, and power. A 40 lb improvement shows not only greater total-body strength but also refined movement efficiency and athleticism. For aging athletes, maintaining and developing these complex patterns is critical, as they reinforce agility, joint health, and the ability to move dynamically in daily life. This case highlights how consistent training can preserve high-quality movement, enhance performance, and promote longevity well into later years.

Endurance

400m Run:

• Starting Point: 5:00 minutes

• End Point: 1:42 minutes

• Improvement: -3:18 minutes (66% improvement)

Analysis: Craig reducing his 400m run time from 5:00 to 1:42 demonstrates a remarkable 66% improvement in performance, nearly tripling his running speed. This leap highlights major gains in aerobic capacity, anaerobic power, and overall movement efficiency. More importantly, the health impact is profound. Improved cardiovascular conditioning directly strengthens the heart, offering protection against the heart issues that run in his family. At the same time, enhanced insulin sensitivity from consistent, high-intensity exercise plays a critical role in managing type 2 diabetes. This progress showcases how structured training not only elevates athletic performance but also promotes long-term health and disease prevention.

Overall Wellness

Body Weight: 

• Starting Point: 240 lbs

• End Point: 214 lbs

• Improvement: -26 lbs (10.8% improvement)

Analysis: Craig reducing his body weight from 240 lbs to 214 lbs over a nine-month span highlights the effectiveness of consistent, sustainable training. By maintaining a routine of 3–4 sessions per week, he was able to gradually lose 26 lbs while preserving strength and lean muscle mass. This steady approach supports long-term weight management and overall functional capacity. The reduction in body weight improves energy levels, mobility, and endurance, allowing him to perform daily tasks—such as coaching, work responsibilities, and golf—at a higher level. His progress demonstrates how disciplined, consistent training enhances both athletic performance and day-to-day quality of life. 

Body Fat Percentage: 

• Starting Point: 28% body fat

• End Point: 19% body fat

• Improvement: -9% body fat (32.1% improvement)

Analysis: Craig reducing his body fat from 28% to 19% over nine months highlights the effectiveness of a well-rounded, disciplined approach to fitness. By combining strength training, mobility work, cardiovascular exercise, and targeted dietary adjustments, he achieved significant improvements in body composition while maintaining lean muscle mass. Strength training enhanced metabolic rate and muscular development, mobility work supported joint health and movement efficiency, cardiovascular exercise improved endurance and energy expenditure, and dietary changes ensured proper fueling and fat loss. This holistic strategy not only lowered body fat but also improved functional capacity, energy levels, and overall athletic performance, demonstrating the power of integrated training and lifestyle interventions for sustainable, long-term results.

TRAINING OBSERVATIONS

• Absolute Strength: Craig has made notable gains in full-body strength and functional fitness. Bilateral squats enhanced lower-body power and core stability, while single-leg squats improved balance, hip stability, and injury resilience. Bench press progress increased upper-body pushing strength, and accessory exercises targeting the posterior chain and stabilizers complemented compound lifts, improving range of motion and muscular development. This well-rounded approach has strengthened overall performance, supporting both athletic pursuits and daily activities with greater efficiency and capability.

• Mobility and Functional Patterns: Craig’s completion of mobility exercises, plyometrics, and functional movements has significantly enhanced movement quality and overall well-being. Mobility work increased joint range of motion and flexibility, supporting safer and more efficient lifting. Plyometric drills improved power, coordination, and explosive strength, while functional movements reinforced proper mechanics for daily tasks. Together, these practices have elevated athletic performance, reduced injury risk, and boosted energy and agility, contributing to a higher quality of life both in training and everyday activities.

• Endurance: By combining interval workouts with longer, steady runs, Craig has greatly boosted overall cardiovascular fitness. The high-intensity intervals improved speed and power, while the longer sessions built endurance and stamina. This mix has strengthened his heart, improved circulation, and helped manage heart-related concerns, giving him more energy, resilience, and confidence in daily life and training.

• Overall Health & Wellness: Over nine months, following a consistent training plan has really improved Craig’s overall health and wellness. Strength workouts, mobility exercises, cardio, and smart nutrition helped him lose body fat, gain muscle, and boost energy. He moves better, feels stronger, and can handle daily activities like work, coaching, and golf more easily. His heart, joints, and metabolism are healthier too, which helps prevent problems as he gets older. This balanced approach shows how regular training can make life easier, more active, and more enjoyable, even in his late 40s.

CRAIG CURTIS Q&A

What made you interested in an athletic based program? 

“Becasue I was always a coach. Starting with youth football and then track, because my son went from football and started running track, so I started there. I wanted something a little more athletic for myself. And along that road, this led me ultimately to you guys [Peak Strength].”

Did you play any sports in your youth or during college?

“I played peewee baseball up until 8th grade, but in my high school years, I tell my kids all the time. I was more at a hip-hop party than I was at a field…My kids are way more athletic than I’ve ever been. But through coaching, I’ve always enjoyed athletics…How do I become a better coach? I learned how to sprint. How can I show [athletes] better power output? I learned how to lift.”  

What was your first training plan in Peak Strength and why did you choose it? 

“Total Athletic Fitness because it gave me a little bit of Olympic lifting, it gave me plyometrics, but it also gave me a touch of bodybuilding…This is all the stuff that I would use to teach my developmental sprint kids.”

How do Peak Strength’s training plans compare to previous training that you’ve done? 

“[Peak Strength] puts it all together. The two things that separate [Peak Strength] are the athlete day and the combined total fitness day…You’ve seen me go run, but that is the only compliment I add to the entire program. Everything else is already there.”

What does your typical training week look like? 

‘It’s about 4 days. This summer has been about 4 days consistently because I’ll try to golf. When I’m not able to get onto the golf course, it’s definitely 5 days. That’s also been one of the benefits of your program. It’s gotten me back into sports that I did when I was younger…But 4-5 days of real, in-my-garage work. Then 2 days of gold, which I would consider active recovery.”

How many workouts have you completed or what’s your longest streak?

“My longest streak was 237 or 238 of constantly doing it. I had a real breakthrough going into the summer. That’s where I got really consistent…I have type 2 diabetes and congestive heart failure that runs in the family. One of the things that Peak Strength has done for me, along with the consistency, has given me a template to find a way to get that fitness consistently in my life.”

What improvements in your life have you seen and what have you accomplished for yourself? 

“Man, it’s amazing. For me the strength and the weight is cool. The weight loss is great. Like I said, I just got back into golf. I used to play through high school, all the time, double rounds, play all the time. Previously, I couldn't do that…To your point, the amount of movement that I can do now - particularly seeing this summer - that I didn’t see last summer or when I worked out in the past, that has been the (greatest) advantage.

“Of course I look better in my clothes. My tailor loves me now. I’m constantly going back and forth. But I think the biggest thing for me is the mobility I am able to do. I’m able to move. I don’t huff and puff going up stairs. I feel confident that I can run.”

“When I first started crossfit, even with me lifting all those years, lunges hurt. I could not consistently lunge. Through the consistency of the app and the work that I've done, I lunge now. Don’t get me wrong, my knees hurt a little bit. I am the age I am. I am 49. But I can do it. Before I could not.” 

“As much as it’s the benefit of me looking good and feeling good and moving, the goal is to be able to do this when I’m 80. And to do it as healthy as possible…My message more often than not, is that I don’t care how you have to get there ... .whatever it is, just keep moving forward.”

“Previously, I’d get going for a little while, but I’d let something stop it. Work came in the way, or I’d have to go coach, or my kids have to go do something. But now I see it as, if I invest this hour and a half into me, just this little bit of time…the benefits of what I can get physically and mentally will be prepared for everybody else. I can be a better coach. I can be more attentive at work.”

Do you think Peak Strength is a good fit for athletes like that are training to live a better life and be healthier?

“I do. I think Peak Strength does something very unique [compared] to other places I’ve followed. It’s training. There’s a difference between going into Lifetime Fitness or going into LA Fitness and doing 4 sets of 10 or 4 sets of 12 of 5 exercises and being done. Whereas with Peak Strength, with the app on your phone, you’re able to train. You’re able to feel like an athlete and feel like you’re moving toward this particular goal, what that may be. Maybe you want to increase your squat, maybe you want to increase your broad jump. So then you have these other metrics beyond just the barbell and the dumbbell.”

“One of the things I like is, I have a home gym. I can tell you everything I have. So then when it builds it, it builds [the program] with what I got. So you’re not asking me get on a leg press, because I don’t have a leg press in my garage.”

“The way the mental grind of training is totally different than the mental grind of just doing exercises to workout. One of the things I’m attracted to is that I want to train…I think the mindset of an athlete, that suits you a whole lot better than just going into a gym - even if you have a gym membership - I think being able to training and having a component that trains you, as opposed to just giving you exercises, that’s the secret sauce right there. Then you feel like an athlete again and you want to go do that.”

CONCLUSION

Craig’s transformation over nine months highlights the power of consistent, structured training to improve strength, endurance, and overall health at any age. By following a balanced program of strength, mobility, and cardiovascular work, he lost 26 pounds, reduced body fat, and significantly boosted performance while enhancing daily function and confidence. In addition to the external benefits, Craig has been able to cut his blood pressure and diabetes medication in half with all of the changes he’s made to his lifestyle in the past 9 months. 

His results demonstrate how evidence-based, holistic training not only drives measurable progress but also prevents long-term health risks and supports a more active lifestyle. Craig’s story proves that with discipline and the right plan, athletes in their 40s and beyond can reclaim vitality and sustain lifelong performance.

FUTURE RECOMMENDATIONS

• Maintaining Strength: To maintain the gains achieved, Craig should continue a consistent strength training routine focused on overall health and longevity rather than maximal lifts. Regular full-body workouts, mobility, and accessory exercises will preserve muscle, support joint health, and enhance daily function. Combined with cardiovascular and flexibility work, this balanced approach helps prevent injury, maintain energy, and support long-term well-being. Prioritizing sustainable strength training ensures he stays active, healthy, and capable as he ages.

• Introducing Speed and HIIT: Moving forward, Craig can begin incorporating speed work and high-intensity interval training (HIIT) into their routine. These sessions will improve explosive power, running efficiency, and overall cardiovascular fitness. Starting gradually—1–2 sessions per week—will allow the body to adapt while minimizing injury risk. Combining these workouts with ongoing strength and mobility training will create a balanced program, enhancing athletic performance, energy, and endurance, while supporting long-term health and functional capacity.

  Maintain Consistency: Consistency is key to maintaining the progress Craig has worked hard to achieve. Regular training (covering strength, mobility, cardiovascular fitness, and functional movements) ensures that gains in strength, endurance, and body composition are preserved. Staying disciplined with a balanced, ongoing routine will help him retain his improvements, continue performing well in daily activities and sports, and support long-term health and overall quality of life.