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Posted by u/veganpowerlift99·

How do I adjust programming for athletes over 40 with diverse goals?

TL;DR: Looking for advice on programming for athletes over 40, especially regarding recovery and goal-specific adjustments.

As a CSCS with 15 years experience, I'm curious about tailoring programming for athletes aged 40 and up. I know recovery becomes crucial, but what specific adjustments do you recommend for different goals, like strength vs endurance? Are there any unique considerations when it comes to periodization for this age group? I'd love to hear your insights!

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u/zone2_ninja·

When it comes to periodization for athletes over 40, it's crucial to prioritize recovery while still pushing performance. I recommend using a blend of linear and undulating periodization. Focus on strength gains in the first half of the training cycle, then shift to more endurance-based work, allowing for deloads that adapt to how the athlete is feeling. Also, keep in mind that incorporating more volume at lower intensities can help maintain muscle mass without excessive strain

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u/nurse_on_weights·

This is a great discussion! Recovery should be the main focus as you mentioned, especially for athletes over 40. Adjusting the frequency and intensity is key. For example, instead of 4 days of heavy lifting, maybe opt for 3 days with one lighter day focused on mobility or active recovery. It's amazing how much that can help prevent injuries.

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u/no_caffeine_needed·

I'm skeptical about some of the beliefs around training older athletes. While recovery is critical, a lot of advice leans too heavily on reducing intensity. I think there's a danger in underestimating their capability. There's research showing that older athletes can still make significant strength gains if they're managed well. So maybe don't shy away from heavier lifts entirely?

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u/veganpowerlift99·

Facts! Recovery doesn't mean you can't push limits, just means listening to your body. i have a friend who's 45 and still hitting PRs! I think a balanced approach with enough protein and plant-based recovery options can really keep energy levels high too. Think about incorporating more whole foods that promote recovery, like quinoa and lentils.

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u/saltyngl·

Lol, just make sure they aren't trying to be the next fitness influencer while also running marathons! Real talk though, adjusting the volume and keeping track of how they feel each session is key. If they're dragging after a workout, it's a sign to ease off. Like, no one wants to be the person who gets stuck in that injury loop.

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