Beyond Max Effort: The Conjugate Path to Resilient, Ageless Strength

“It’s never too late to start strength training … being ‘strong and old’ is far preferable to being frail.” -Dr. Eric Topol

Most people train to “stay in shape.” That’s fine if your goal is to slowly shrink into a weaker, slower version of yourself. If you want to be the kind of human who can still sprint, lift, and throw down in your 50s, 60s, and beyond, you need more than cardio and light dumbbells. You need a system that keeps strength, speed, and power in your toolbox for life. That’s where the conjugate method comes in.

Strength is a governor over every other physical quality and ability. Getting stronger, to a certain level, will have a tremendous effect on virtually any sport or activity.

Want to run faster? Get stronger.
Want to jump higher? Get stronger.
Want to punch harder? Get stronger.
Want to be more durable and resilient? Get stronger.

Yes, improving technique will have a bigger impact on performance, until you already have an excellent handle on technique. Once your mechanics are dialed in, simply doing more of the skill will not take you much further. If you have excellent running form, running more miles will not necessarily make you faster. Improving your strength and ability to produce force will.

The Athlete of Aging

How does this apply to the “athlete of aging” (to borrow a term from Dr. Jonathan “Sully” Sullivan)? Getting stronger, and fighting like hell to maintain it, is one of the best things we can do to ensure we keep kicking ass into our twilight years.

So many so-called longevity experts (whose average age often hovers in the mid to late 40s… insert eye roll here) talk endlessly about how we lose muscle as we age. They rarely mention that we lose strength two to three times faster than we lose muscle, and we lose speed and power two to three times faster than we lose strength. Yet many longevity programs are built around goofy exercises that completely neglect the fast-twitch muscle fibers that rely on strength and power movements to develop.

The solution? The conjugate method.

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Why Conjugate Works

The conjugate method, in its present-day form, refers to the training system developed by the late Louie Simmons of the legendary Westside Barbell Club in Columbus, Ohio. Louie and his methods have been criticized over the years, but I have never understood the hate. He created a brilliant system for developing all velocities of strength. In addition to sport and strength athletes, it may be one of the most effective ways for the athlete of aging to train.

I have written about the conjugate method in previous articles, but if you want to dig deep, start at Westside Barbell’s website. Read their blog, check out their articles, and pick up some of their books. I have been using Louie’s methods in my own training, and with clients and athletes, since 2000. I was fortunate enough to visit Columbus many times over that 25-year span to learn from Louie himself before his passing in 2022.

In a nutshell, the conjugate method develops special strengths by training maximal effort, dynamic effort, and repeated effort each week. There is no need for long blocks devoted to only one type of strength. This approach allows you to maintain 90 percent of your peak year-round without needing 8- to 12-week cycles just to peak for a specific date.

For the athlete of aging, that means you can keep building and maintaining muscle, strength, speed, and power all year; exactly the qualities we lose fastest as we age.

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How It Works

Maximal Effort Method
Builds absolute strength. Done twice a week. One lower-body day (squat or deadlift variation) and one upper-body day (bench press or overhead press variation). Work up to 3 singles at or above 90 percent. For non-competitive athletes, I recommend staying at 90 percent effort rather than true max.

Dynamic Effort Method
Develops speed and power. Done twice a week. Use submaximal weights in the 50-60 percent range with 25 percent accommodating resistance (bands or chains) or straight weight in the 75-85 percent range. One lower-body day (box squats and deadlifts) and one upper-body day (bench press).

Repeated Effort Method
Builds muscle and addresses weak points. Done after the main lifts, focusing on targeted accessory work.

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Sample Training Week

Max Effort Lower

• Squat or Deadlift variation (e.g., low box squat, deficit deadlift): work up to 3 singles ≥ 90%

• Squat or Deadlift variation (opposite of main lift): 3-5 sets × 4-6 reps

• Hamstring exercise: 2-4 sets × 8-12 reps

• Lower back exercise: 2-4 sets × 10-20 reps

• Abdominal exercise: 2-4 sets × 12-25 reps

Max Effort Upper

• Bench Press variation (e.g., close-grip bench, incline press): work up to 3 singles ≥ 90%

• Triceps exercise: 2-4 sets × 8-12 reps

• Lats/Upper back exercise: 3-5 sets × 6-10 reps

• Delt exercise: 2-4 sets × 10-15 reps

• Biceps exercise: 2-4 sets × 8-12 reps

Dynamic Effort Lower

• Box Squat with chains or bands: 50-60% × 2 reps / 6-8 sets

• Deadlift with chains or bands: 50-60% × 1 rep / 6-8 sets

• Posterior chain exercise: 2-4 sets × 8-12 reps

• Lower back exercise: 2-4 sets × 12-20 reps

• Abdominal exercise: 2-4 sets × 12-25 reps

Dynamic Effort Upper

• Bench Press with chains or bands: 50-60% × 3 reps / 6-8 sets

• Triceps exercise: 2-4 sets × 8-12 reps

• Lats/Upper back exercise: 3-5 sets × 6-10 reps

• Delt exercise: 2-4 sets × 10-15 reps

• Biceps exercise: 2-4 sets × 8-12 reps

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This is a general template, not a personalized plan. The goal is to show how the conjugate method can be adapted for special strength development at any age. For those entering, or already in, our later decades, this approach can keep us training hard and refusing to go gentle into that good night.

“If you run with the lame, you’ll develop a limp.” -Louie Simmons

I hope you enjoyed this week’s article. If you want more deep dives into the conjugate method, drop me a comment or send me a message. Until next time—stay strong and stay healthy.