How Age Affects Your Training & What To Do About It

Use Resistance Training to Build Strength

Resistance training is crucial for all masters athletes to maintain muscle mass, bone density, and strength.

The loss of muscle mass and strength is a natural consequence of aging that often leads to a decline in overall functionality. Because of this, prioritizing strength in your training program (regardless if you’re an endurance athlete or strength athlete) is paramount to continue training at your current level.

Aim for big bang-for-your-buck exercises like squats, lunges, deadlifts, chest press, push-ups, pull-ups, rows, etc.

Keep Up Your Cardio

Cardio is essential for maintaining your cardiovascular health, improving endurance, and reducing the risk of chronic diseases such as heart disease, diabetes, and obesity.

Strength athletes – I’m looking at you here. You need to recognize and prioritize cardio as you age.

Aim to perform moderate-intensity cardio exercise for at least 150 minutes per week or vigorous-intensity cardio exercise for at least 75 minutes per week.

Prioritize Recovery

Recovery is crucial for all athletes, but masters athletes in particular need to pay attention here. Aging often impairs recovery and increases your risk of injury.

Right away you may be thinking about all the fancy tech and gadgets needed to prioritize your recovery. But, you need to nail the basics first. Adequate sleep, proper nutrition (calories, carbohydrates, protein and hydration), and active recovery methods (like foam rolling and stretching) are the biggest factors to proper recovery.

Be aware of how many rest days and deload weeks you include in your recovery. Including these in your training program also aids in your recovery.

Stay Flexible & Mobile

These two are essential for maintaining joint health and reducing the risk of injury.Incorporating stretching and mobility exercises (such as yoga, Pilates, or foam rolling) improves your flexibility and mobility.

Put extra emphasis on areas specific to you – addressing areas of limited mobility or tightness is crucial for your longevity. Common trouble areas for many athletes as they age are hips and shoulders, so be sure to check your mobility/strength in those areas!

Remember to always adjust your training program based on your individual needs. Masters athletes have varying levels of fitness, goals, health status, and past/current injuries.