With the new year around the corner, we’re considering our goals, motivations, and resolutions, and maybe reflecting on the year that’s passed. Fitness is usually one of the most common goals or priorities. Most of us would like to run faster, lift heavier, jump higher, and feel stronger. No matter your stage of life, staying dedicated to your workout routine helps you fine-tune your fitness and enhance your wellness over time.
I caught up with Ed Gemdjian, the general manager of The Gym Venice — a first-of-its-kind training space in Los Angeles designed for adults aged 40 plus. Gemdjian is a 20-year fitness industry veteran with advanced certifications in nutrition, brain health, biomechanics, and functional movement, so he knows a thing or two about fitness and how it impacts the body. He’s also trained athletes, executives, and everyday clients. Ed Gemdijian shared his successful, science-backed approach to improving performance and longevity with The Manual, so we can learn more about how to start the new year strong.
The science-backed approach to performance and longevity
The Manual: Could you share more about your science-backed approach to improving athletic performance and promoting longevity in men?
Ed Gemdjian: My programming philosophy is rooted in progressive overload, which is one of the most reliable and well-researched principles in strength and performance training. Whether a client’s goal is building muscle, improving athleticism, or increasing longevity, I prioritize compound lifts that engage multiple joints and muscle groups. Training these movements consistently allows us to measure improvements in load, volume, and recovery capacity. From there, I adjust the variables —intensity, frequency, tempo, and rest — based on the specific outcomes each client wants. While every program is customized, progressive overload remains the common thread that drives meaningful, long-lasting results.
TM: What are your top three exercises right now if you had to choose?
Ed Gemdjian: My top three exercises right now might not be what people expect. First up is mobility work. Being in my 40s and staying active, I rely heavily on recovery: FRC-style mobility, foam rolling, trigger point work, and whatever helps keep me moving well.
Second would be deadlifts and hip-hinge variations like kettlebell swings. Most people sit way too much, so strengthening the posterior chain is huge for posture and long-term back health. Third, I love lunges and split squats because they challenge balance, stability, and strength all at once. Plus, they make me feel athletic in ways traditional bilateral lifts don’t.
TM: The research on the benefits of physical activity is abundant, from weightlifting to cycling, running, and bodyweight training. What personal benefits do you feel from regular exercise?
Ed Gemdjian: The biggest benefit I get from regular exercise is feeling capable and young. I’d much rather feel soreness from a workout than stiffness from sitting too much — it reminds me I’m still moving and still improving. It also makes daily life easier. Things like carrying groceries or picking up my son don’t even register as physical tasks, and that gives me a lot of confidence about aging well and staying active for years to come.
How often should you work out?
TM: As a fitness pro with decades of experience, you’ve trained elite athletes, high-performing executives, and more. How often should men work out every week to build muscle?
Ed Gemdjian: There are many variables, so it’s a hard question to answer definitively, but there are some patterns I’ve seen over the years. If a man is detrained or returning to fitness after a break, simply committing to strength training two to three times per week can create real change, noticeable muscle gain, and sometimes fat loss within eight to twelve weeks. Of course, factors like lifestyle activity, stress, and recovery matter, especially for athletes. The big takeaway is that men well into midlife and beyond can still build muscle consistently with just two to three purposeful strength sessions a week.
The power of mindset
TM: You’ve seen clients’ incredible fitness transformations and positive mental and physical changes. Which one sticks out to you the most? What mindsets separate the ones who succeed long-term from those who burn out?
Ed Gemdjian: The stories that stick with me the most are the clients who walk in unsure of themselves but are willing to make small changes. When they start stacking little wins, their confidence grows, and suddenly, the goals they once thought were out of reach become completely realistic. That shift is powerful to watch.
The people who burn out usually have the opposite mindset — they think they need to go all-in, be perfect, or push at 100 percent right away. Their bodies and minds simply aren’t ready for that jump, and the pressure catches up with them. The people who succeed long-term are the ones who focus on consistency over perfection.
The power of functional movement
TM: Could you share more with our readers about the benefits of functional movement? What is it, and how do you use functional movement to help your clients?
Ed Gemdjian: Functional movement focuses on training movement patterns rather than isolated muscles. These patterns mirror real-life actions, like squatting, hinging, lunging, rotating, and bracing. When paired with progressive overload, these movements improve strength, coordination, mobility, and resilience in highly transferable ways.
I use functional movement to help clients bridge the gap between gym training and real-world or sport-specific demands. It enhances athletic performance, reduces injury risk, and makes everyday activities feel easier and more controlled. It’s one of the most effective ways to build strength that truly carries over into life outside the gym.
Top tips to stay active through the holidays
TM: What are your top tips for staying active through the holidays?
Ed Gemdjian:
Top three tips
- First, plan ahead. The holidays can get hectic fast, so make room for workouts before everything fills up. If you’re traveling, try to stay somewhere with a gym or look up a local class or hike you can do, with bonus points if you get your family involved.
- Second, don’t overthink nutrition. If your overall calories stay close to what you normally eat, you can enjoy your favorite holiday foods without stressing. You don’t need to skip the pumpkin pie; just eat it in moderation and balance the rest of your meals.
- Third, be kind to yourself. If you eat more than usual at a family event, don’t panic. Just make small adjustments the day before or after. One big meal doesn’t erase months of progress.
Top tips to stick to your fitness resolutions
TM: What are your top three tips to help our readers stick to their New Year’s fitness resolutions? If you could choose three habits that have the most significant impact on health in the New Year, what would they be?
Ed Gemdjian: First, focus on consistency, not intensity. The people who stick with their goals all year aren’t the ones who go all-out for a month and disappear; they’re the ones who make small changes they can actually keep doing. Even two workouts a week is huge progress if you weren’t doing anything before. Second, work with a coach, even if only for a brief time. Having someone create a program for you and hold you accountable makes a massive difference when you’re still building habits. A few weeks with a professional can teach you what you need to stay successful long after the sessions end.
Finally, remember that you can restart anytime. If January didn’t go how you hoped, that’s okay. You can begin again in February, June, or whenever you feel ready. There’s no rule that says you only get one chance.
TM: When did you first become interested in fitness? Could you share your personal fitness journey with our readers?
Ed Gemdjian: I honestly don’t remember a time when I wasn’t drawn to being active. Throughout childhood, I was always moving, exploring, or playing, and I started organized sports around age nine. That carried me through high school and into the early part of college. In college, I was introduced to strength and conditioning, and once my running career wrapped up, I decided to dive deeper into that world.
I spent about a decade focused on bodybuilding and aesthetics training, dialing in both nutrition and strength work. In my 30s, I shifted my attention to martial arts, which opened up a whole new dimension of training for me. Today, I’ve found a healthy middle ground, blending strength, conditioning, martial arts, and anything else new that looks fun or challenging.