Luis Amoko doesn’t train in the gym like everyone else, but his chiseled physique constantly turns heads. At 43 years old, Amoco is rewriting the rules of fitness for people over 40 by focusing on longevity rather than strength.
“At my age, it’s about working smarter, not harder,” he says, noting that the shift has allowed him to continue training longer.
“Once you hit 40, your risk of injury increases, so I’ve built a sustainable routine that allows me to keep going,” he explains.
It is a principle rooted in patience, balance, and a willingness to adapt.
Lewis’s approach is as calculated as it is unorthodox. His weekly workout regimen totals just three hours, all dedicated to strength training, with a strict 24-hour rest period between sessions.
This commitment to recovery is non-negotiable.
“Research shows that after the age of 40, cartilage – the cushion for your joints – starts to lose water and becomes more susceptible to wear and tear,” he explains. “The tendons also dry out and stiffen, which increases the likelihood of injury if you apply pressure. Very difficult.”
For Lewis, that extra day of rest isn’t a luxury, it’s essential to his progress. “I need those 24 hours to ensure my body is fully recovered before each workout, which maximizes safety and benefits.”
On his days off, he takes to walking to stay active without stressing his body. “At my previous workplace, I used to walk to work, about 25 minutes each way,” says the banker.
“I’ll keep a steady pace so I don’t break a sweat. My new job is a bit far away, but I still walk when I can. This walking is my go-to on days when I’m not lifting weights, it helps me stay active and energized.”
Louis Amoko works out an L-sit on parachutes at Workout Warehouse Gym in Nairobi on October 23, 2024.
Image credit: Evans Abel | Nation Media Group
Balance and efficiency
Lewis’s workouts are different from most people’s workouts. By training on alternate days, he focuses on making the most of every minute.
“Allocating an hour for each session is ideal,” he explains. “Some may argue that three hours a week is not enough to make significant gains, but as you get older, you need a smarter approach.”
Lewis increases his weekly three-hour workout with moderate weights, shorter rest periods, and an intense focus on form.
“I keep my workouts intense, with moderate weights and shorter rest periods between sets,” he says.
He understands the importance of proper technique, which he says many young weightlifters often ignore.
Louis Amoko works on a seated rowing machine at Workout Warehouse Gym in Nairobi on October 23, 2024.
Image credit: Evans Abel | Nation Media Group
“Using moderate weights with perfect form is essential. As you age, focusing on proper technique and rest prevents injuries and helps you get the most out of every exercise.”
A balanced diet without sacrifices
Despite his fit physique, Lewis does not follow a strict or complicated diet. He keeps his eating habits clear, avoiding processed sugars and sticking to natural, whole foods.
“I don’t eat processed sugar at all,” he says.
Instead of following a strict diet, he follows some simple rules. He eats four whole fruits every day, never as a fruit salad, because he believes in eating each fruit individually to get the most out of it.
“The idea is to enjoy the natural benefits of each fruit,” he explains.
He also prefers to eat his main meals early in the day for a lighter dinner if necessary. “I try to eat my meals early, which helps me avoid feeling too heavy at night.”
Another adjustment he made was reducing his alcohol intake, an important choice for him to stay consistent with his health goals. This flexible but intentional approach to eating helps Louis boost his workouts and stay fit without feeling deprived.
A 20-year fitness journey
Lewis’s fitness journey spans two decades. “I’ve spent 20 years intermittent training, although I’ve managed to maintain consistency over the past 10 years,” he says.
His lean physique and visible muscles are the result of dedication, not endless hours in the gym.
“Consistency is key, and exercising two or three times a week has allowed me to maintain that,” he stresses.
Growing up in Nairobi’s Eastlands neighbourhood, he was part of the Mathare Youth Sports Association (MYSA) Academy, where he found his love for fitness.
“Football was our way of life, and after high school, joining MYSA was the next step,” he recalls.
There he and his friends set up a makeshift gym, using what they had to work with.
“We made concrete dumbbells and assembled a bench out of wood. We even outfitted a T-bar with rusty metal rods. It wasn’t perfect, but it did the job and gave us a sense of discipline and dedication,” he says with a smile.
Luis Amoko pushes a sled weighed down with 40-kilogram boards at Workout Warehouse Gym in Nairobi on October 23, 2024.
Image credit: Evans Abel | Nation Media Group
This early exposure to strength training left a lasting impression, especially on his arms.
“I know my arms are big,” he said, laughing. “At the time, dumbbells were easier to manufacture than most other equipment, so we used them often. Those early sessions with DIY weights left a mark.”
Fitness outside the gym
Today, as a father of two with a demanding job, Lewis knows firsthand the challenge of balancing fitness with life’s many responsibilities.
“Once you have a family and a career, it’s easy to give up on exercise,” he admits. “But you have to intentionally make time. “That’s why I keep my routine to three hours a week — short, sustainable, and manageable with everything else in my life.”
He found that by focusing on quality rather than quantity, he could stay consistent without sacrificing time with his family or work commitments.
By working within his limits and respecting his body’s changing needs, Lewis says he is setting himself up for lifelong health and vitality. With the right mindset and approach, he says staying fit at any age is completely achievable, and it doesn’t require spending hours in the gym or following a restrictive diet. Instead, it’s about making choices that support one’s well-being for years to come.
For Lewis, what he’s looking forward to is enjoying every minute of his 20-year fitness journey.