Introduction

Strength training for athletes is essential, and even more so as we age. The same training principles that improve sports performance can also enhance health span.

GETTING STARTED WITH THE RIGHT TRAINING PLAN

A SMART strength training program is the starting point for masters athletes (40 and over). In the context of strength and conditioning, SMART stands for the following:

An example of a structured training plan (periodization). In this model, the athlete works through a series of sequential phases, all lasting four weeks. A one-week rest occurs between the end of one phase and the beginning of the next. The bars represent the total training volume, and the line represents the intensity.

Specific: Have you identified the skills or attributes you want to improve? Does your training match those goals? If you primarily want to build strength, you must ensure you're lifting heavy weights.
Measurable: Does your training plan include objective and subjective data for assessing progress? For example, a 1-10 daily recovery score gauges training intensity. Estimating your one rep maximum on the big lifts will determine if you're getting stronger.
Actionable: Does your training plan target specific physical enhancements? Working out very hard differs from using particular exercises and rep schemes to improve strength, muscle, explosiveness, power, or speed.
Realistic: Have you set clear expectations? You will develop different physical qualities at different rates. If you're a lifter who rarely does aerobic fitness, you should be able to improve your cardio-respiratory fitness quickly. If you pick up strength training in your 40s to improve your running, it may take months to add noticeable muscle.
Time-Bound: Do you have discrete training blocks? Breaking your training into smaller segments (often called mesocycles) will allow you to focus on different goals. You can also use time-boundedness to make your training efficient. If you only have 20-30 minutes for 2-3 times a week, use that time hyper-efficiently. Emphasize compound free weights to hit the major muscle groups.

Strength Training Benefits for Athletes Over 40

Getting bigger, stronger, and more conditioned are the main physical benefits. Those will drive performance at any age.

However, strength training can also reduce the risk of age-related diseases and injuries. That means you stay healthier for longer, which leads to more consistent training. Consistency is the key to progressing and competing over decades.

Here are the main short-term and long-term benefits of a well-designed program.

muscle hypertrophy and strength

Building muscle (hypertrophy) and strength dramatically improves sport performance. Larger muscles are more powerful and efficient. For a softball player, that translates into higher swing and throwing forces and more economical movements. Stronger muscles improve running stride, reducing the energy needed to move your body and thereby lessening recovery time.
In addition, lifting weights offsets the natural process of muscle loss (sarcopenia). One study reported the following: "After about age 50, muscle mass decreases at an annual rate of 1–2%. Muscle strength declines by 1.5% between ages 50 and 60 and by 3% thereafter." This gradual decline can lead to decreased performance, increased risk of injury, and reduced functional independence.

Improving bone health

Osteopenia and osteoporosis are both conditions characterized by low bone density.
While each is slightly different, treatment includes weight training or weight-bearing exercises. Bone is metabolically active soft tissue. Progressive resistance training can stimulate bone remodeling and increase bone mineral density (BMD) in all genders. Strong bones are healthy bones, which lower the risk of fractures and more time in the game for older athletes.

Enhancing Metabolism and Body Composition

There is a misperception that metabolism drastically slows in our 40s. Recent research shows that humans have relatively stable metabolic rates from early adulthood into their 60s.
Self-fulfilling prophecies about metabolism are a more significant factor. We often stop moving or training because we believe metabolic slowdown is inevitable. We can also begin to make poorer food decisions under the mistaken belief that body weight is out of our control.
Several newer papers suggest that masters athletes respond to strength training and nutrition as effectively as their younger selves. You can lower or maintain body fat percentage and increase lean body mass (LBM) with the same methods including weight lifting, conditioning, and eating mostly whole foods.

Improving Mindset

Improving your sense of control increases self-efficacy
Knowing you can increase your performance and longevity makes you more likely to make positive decisions. That includes building lean muscle mass through strength training exercises and a protein-rich diet.
Even if you are already strength training for sports, increasing your skill level will boost your confidence. Working with a personal trainer or strength coach ensures correct technique, making lifting more effective and enjoyable.

Maintaining Hormonal Balance

Hormonal fluctuations are a natural part of the aging process. These changes can profoundly impact an athlete's physical performance and recovery. The hormonal response to exercise, including strength training, is critical in optimizing performance and supporting overall well-being.
One study published in Sports Medicine reported the following: "Exercise training increases basal levels of testosterone, IGF-1, SHBG, hGH and DHEA in both males and females over 40 years of age. The increases in blood levels of these hormones were independent of the mode, duration and intensity of the training programs."

Improving Cardiovascular Health

Strength training may also have benefits for cardiovascular health. This might include reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol.

Conclusion

The scientific evidence strongly supports strength training for athletes. It offers many benefits that can optimize athletic performance and improve overall well-being.

For masters athletes, strength training plays a unique role. Depending on your sport, adding aerobic fitness can be a game changer. Both of these modes improve sport performance while increasing healthspan.

The most important step is recognizing that age is just a number and that we often self-impose limits. By following the evidence and with the right program design, you can continue to thrive.

If you want a free consultation with a strength and conditioning coach specializing in masters athletes, please reach out.

Why Athletes Over 40 Need Strength Training