Old School New Body


Forget low fat-fat diets. Stop running in circles. Stop blaming everything on how old you are. Avoid chronic dehydration. Work out less. The best bodies are forged from very short and SAFE workouts.



Old School New Body is a fitness program designed for men and women over 35 who want to look, feel, and move years younger. It uses the Focus4 Exercise Protocol (F4X) to help participants slow the aging process, sculpt their bodies, and achieve fitness goals in just 90 minutes a week.

Who created Old School New Body?

The program was created by Steve Holman, Editor-in-Chief of Iron Man Magazine, and his wife, Becky Holman. They developed this system based on their personal experience and decades of knowledge in fitness and health.

What is the Focus4 Exercise Protocol (F4X)?

The F4X Method is a unique combination of movements and workouts designed for older adults. It emphasizes short, safe, and effective exercises that are suitable for individuals in their 40s, 50s, 60s, and beyond.

What are the phases of the F4X Method?

  1. F4X Lean: Designed for significant weight loss.
  2. F4X Shape: Aimed at those who wish to add a bit more muscle after achieving weight loss.
  3. F4X Build: For individuals who want to build even more muscle mass.

Can Old School New Bodywork for me if I’m in my 20s or 30s?

Yes, the principles of Old School New Body are effective for any age, including younger individuals. The program can save younger people a decade of frustration by providing effective and time-efficient fitness strategies.

What makes Old School New Body different from other fitness programs?

Old School New Body is based on tried-and-true “old school” fitness principles rather than modern trends. It challenges the myth that long workouts are necessary for fitness, offering a more efficient approach to exercise that respects the time and physical capabilities of older adults.

What if I’m new to resistance training or don’t have access to a gym?

The program can be adapted for home workouts using simple equipment like adjustable dumbbells and a bench. It’s designed to be flexible and accessible, regardless of your experience level or equipment availability.

What results can I expect from following the Old School New Body program?

Participants can expect to slow down the aging process, lose weight, shape muscle, and regain health, achieving a body that appears to age ‘backward.’ Results vary based on individual effort and adherence to the program’s protocols.

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