A leopard is a rare combination of raw power and effortless grace.
As Manny taught me (BIG fan of Wild Kratts and all things animals), leopards can haul prey twice their weight into a tree… then move through the branches like water.
Humans, on the other hand, tend to pick a side.
Some of us chase maximum strength – think of the “gym bro” focused on pushing the numbers on the barbell higher and higher.
Others chase pure flow – think of the yogi who moves as fluidly and gracefully as possible.
Both are admirable.
Neither, on its own, is built to last.
The Strength–Flow Spectrum
Spend too long at the strength end of the spectrum and you become brittle – strong but restricted, unable to rotate or move deeply without stiffness or pain.
Camp out too long in pure flow and you become fragile – flexible but lacking the strength and joint integrity to make that movement durable under real-world load.
Longevity lives in the middle.
Strength gives structure.
Flow gives freedom.
You need both for a body that will still serve you decades from now.
Your Physical Portfolio
Think of your body like an investment portfolio.
Overweight one asset class, and you’re exposed.
Go all-in on strength and you’re like an investor with every dollar in a single hot stock – impressive returns when things go well, but one bad turn and your portfolio takes a hit you’ll struggle to recover from.
Go all-in on mobility and you’re like sitting on a mountain of cash – safe in the short term, but missing the growth you’ll need to go the distance.
The smart play?
As with both our investment + physical portfolios: diversify.
Blend assets – strength and flow – so your “physical portfolio” grows, adapts, and weathers whatever life throws at it.
Five Ways to Build Strength + Flow for Life
Imagine having all your faculties at age 100.
What would you want to be able to do to stay independent?
Some that come to mind for me:
- Sitting on the floor and getting up unassisted
- Carrying groceries upstairs
- Going on a hike or long walk
- Stowing my luggage in an overhead bin
- Throwing my (great)grandkids in the air
Whatever your list looks like, those abilities require your physical vessel to be functional. That means training those capacities (both strength + flow) now.
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Train Full-Range, Loaded Positions You Want to Keep Forever
Kelly Starrett, DPT and author of “Becoming a Supple Leopard” (the inspiration for this piece!) has a great line:
You don’t lose the ability to squat because you get old – you get old because you lose the ability to squat.
Press overhead with arms locked out. Lunge deep. Hang from a bar. Carry weight with a neutral spine.
The load builds resilience; the range preserves your options.
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Make Movement Part of the Day, Not Just the Workout
Mobility doesn’t need to be a 30-minute block.
It can be “movement snacks” while the coffee brews – shoulder rolls, hip circles, ankle work, floor sitting.
I’ve started balancing on one foot while brushing my teeth – when the electric toothbrush buzzes at the halfway mark, I switch feet.
Integrate movement into daily life, and you won’t lose it.
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Layer Rotational and Anti-Rotational Strength
Life isn’t linear. Your spine, hips, and shoulders must rotate and resist rotation under load.
Pair rotational work (medicine ball throws, kettlebell windmills, mace swings, or my newest hobby – rope flow) with anti-rotation (single-arm farmer’s carry, Turkish get-up, single-leg Romanian deadlift)
You’ll protect your back and build athleticism that lasts.
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Train “Get Up, Get Down” Capacity
From deep squat to standing.
From the floor to your feet without using your hands.
These patterns keep you confident in every environment, and they’re highly predictive of independence as you age. Add load for an even greater return.
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Test, Retest, Adjust
Keep a simple dashboard:
- Can you hold a deep squat for two minutes?
- Balance on one foot for 30 seconds?
- Hang from a bar for 60 seconds?
- Lunge without wobbling?
Retest monthly. If something slips, address it before it becomes a permanent loss.
Final Thoughts
The goal isn’t to be the biggest lifter or most limber mover, it’s to maintain physical competence for decades – strong enough to lift, mobile enough to move, resilient enough to adapt.
Becoming a supple leopard means training the full strength-flow spectrum for the rest of your life.
Do that, and your body becomes an asset that pays dividends deep into the future.
