Sam Rivera
- Certified Strength and Conditioning Specialist (CSCS) — National Strength and Conditioning Association
What they cover for Good Decades
Editorial direction, strength, mobility, and the practical side of every topic — turning evidence into things a busy adult can actually do.
Sam founded Good Decades after a decade writing about training and health for midlife adults, convinced that health information after 40 can be honest, practical, and free of alarm. Sam writes most of the site’s strength and mobility content, publishes nothing anonymously, and treats “I don’t know” as an acceptable sentence in health writing.
Before Good Decades, Sam coached recreational athletes in their 40s to 70s and edited consumer health content, where the gap between what research supports and what gets published became the reason this site exists.
Conflicts of interest
Sam owns Good Decades and benefits when the site earns affiliate commissions. That conflict is managed by the methodology — commissions never affect what is recommended or how products rank — and by disclosing it here.
Articles written or reviewed
- MobilityHow to train balance after 50 (before you need to)
- MobilityHow to get off the floor easily — the skill worth keeping
- MobilityHow to improve hip mobility without a gym
- MobilityHow to walk more every day (without scheduling a walk)
- MobilityIs walking enough exercise after 40?
- MobilityYour knees hurt. Should you train through it or rest?
- MobilityWhat mobility actually means — and what changes after 40
- MobilityShoulder mobility for people who sit all day
- MobilitySpine mobility and back health after 40
- MobilityShould you stretch before or after exercise — or at all?
- NutritionAlcohol after 40: what the evidence now says
- NutritionAre multivitamins worth it after 40?
- NutritionCreatine after 40: what the research says
- NutritionFiber after 40: the nutrient doing more work than your supplements
- NutritionHow to read a supplement label without being sold to
- NutritionHydration after 40: what changes and what's overstated
- NutritionIs intermittent fasting worth it after 40?
- NutritionOmega-3s after 40: sorting evidence from marketing
- NutritionHow much protein do you need after 40?
- NutritionVitamin D after 40: what the evidence supports
- SleepWhat alcohol actually does to your sleep
- SleepAre sleep trackers worth it after 40?
- SleepWhat better sleep actually looks like after 40
- SleepCaffeine timing: how late is too late after 40?
- SleepDoes magnesium help you sleep? An honest reading
- SleepHow much sleep do you actually need after 40?
- SleepHow to anchor your wake time (and why it fixes more than mornings)
- SleepHow menopause changes sleep — and what helps
- SleepSleep apnea after 40: the signs worth taking seriously
- SleepWhy you wake at 3 a.m. — and what actually helps
- StrengthGrip strength and healthy aging: what the research actually shows
- StrengthHow often should you strength train after 40?
- StrengthHow to start strength training at 50
- StrengthIs soreness a sign it's working — or a warning?
- StrengthPower, not just strength: the ability that catches a stumble
- StrengthProgressive overload after 40, without wrecking your joints
- StrengthResistance training and bone density: what the evidence supports
- StrengthHome or gym? How to decide, and how to make either work
- StrengthHow to keep training when your joints hurt
- StrengthWhy strength matters more after 40