The Best Routines Of Strength Training For Runners Over 50 Need More Weight, Fewer Reps
First, I hope we can establish that strength training for cyclists over 50 is scientifically proven as much as anything can be.
If you aren’t strength training, you’re leaving performance on the gym floor.
Second, we’re going to discuss HOW to do strength training in a way that directly benefits you as an older cyclist.
And third, if you are a female runner over 50, everything we talk about with strength training goes double for you!
Female cyclists and runners over 50 should, in essence, be training like a 30-year-old powerlifter with heavy weights, lots of protein, and even dosing with creatine.
Here’s what the science says about strength training routines for runners over 50
In a study, Ronnestad and Mujika report that “improved endurance performance may relate to delayed activation of less efficient type II fibers, improved neuromuscular efficiency, conversion of fast-twitch type IIX fibers into more fatigue-resistant type IIA fibers, or improved musculo-tendinous stiffness.”
In regular terms, this means that strength training builds more endurance-type muscle fibers, which help with fatigue resistance.
Plus, there’s evidence that strength training helps build stiffness in your tendons and muscles so they can act more like a spring when you’re pedaling.
In another study, Ronnestad and Mujika report that strength training might improve muscle mass and force development for cyclists.
Finally, strength training done concurrently with endurance training seems to increase overall power and improve time trial performance.
Elite-level sprint cyclists (track) even gained power with cycling-specific isometric training.
So strength training for runners over 50, and everyone else, improves performance as well as improves your capacity to train harder.
What to do with strength training for runners over 50
Here’s what I recommend for strength training for people over 50:
- In the winter (or off-season), do strength training three times a week. You should supplement this with some kind of movement training like yoga.
- Maintain strength training ALL YEAR long. I mean it! I do one session a week during the cyclocross season after my intervals.
- Lift heavy weights. Lift weights that you can do four to six times until you’re fatigued.
- Do deadlifts, which are probably the best bang for your training buck. You have to use your entire body to lift a heavy weight off the floor. Plus there’s a mental strength element to mastering the movement.
I rarely recommend back squats
While back squats can be good workouts for some, I rarely recommend them for strength training for athletes over 50.
Here’s why:
One, squats tend to work your quadriceps more than deadlifts, and our quads are already strong from cycling or running.
Two, the chance for injury is much greater with squats, even with perfect form.
Three, you can lift a lot more weight with deadlifts.
Yes, it’s true that deadlifts tend not to develop a full 90-degree range of motion.
But that’s okay. Especially, if we’re trying to build glute strength, we don’t need to stress our knees that much.
This study suggests intensity matters for greater gains
This chart suggests
- doing twice-a-week strength training that combines training with external loads (dumbbell squats, dumbbell chest presses)
- adding ballistic movements like plyometrics
- doing explosive exercises like cleans and snatches.
- progress by increasing the number of sets rather than the number of repetitions.
Strength training for athletes over 50 means heavy loads and explosive exercises.
Spend more time training and less in the gym
I rarely spend more than 45 minutes in the gym, even in the off-season.
Except for deadlifts, I do only two sets of a given exercise.
I use the first to see how I'm feeling for the day, still going heavy.
If I get to eight reps, I know I need to increase the weight for the second
My second set is as heavy as I can make it.
I want to be able to struggle to get six to eight reps at the most.
As an runner over 50, I need to do strength training to build muscle and keep myself healthy.
Building fatigue is the key, not the number of repetitions
What matters for strength training for runners over 50 is that you build fatigue to near failure.
It doesn't matter whether you do 10 reps or 15 reps; you want to do enough reps to build fatigue.
While there doesn’t seem to be much difference in building strength between doing five or 50 reps, there are hormonal and movement adaptations that come with fewer, really hard reps.
And if you’re a female cyclist, it’s even more critical for your hormonal adaptation that you lift really heavy weights instead of the traditional light weights.
This chart shows graphically how doing fewer sets of a given exercise leads to greater gains for both strength and hypertrophy (size).
Doing just five sets per week or a minimum amount of exercise will be as effective as 10 with possibly fewer negative effects.
The bottom line is to do fewer sets, fewer reps, and lift heavier weights.
Lift weights to build your overall strength and fitness
You want to lift weights to build your overall strength and fitness.
Your goal in strength training is to increase the strength of the muscles throughout your entire body.
We always recommend using the five main movements structure for doing your workouts.
Strength for cyclists over 50 should definitely include deadlifts and straight-leg deadlifts to focus on your backside (hamstrings and glutes) and core.
We get enough strength work on the bike.
We need to get strong in order to push ourselves more on the bike and be able to handle the extra training load.
However, one review paper suggests that doing heavy training with a maximal velocity that mimics cycling movement is beneficial.
Want to know more about strength training for runners over 50?
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I support a limited number of cyclists and runners achieve their goals with more strength, endurance, and mobility.
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Paul Warloski is a:
- USA Cycling Level 3 Coach
- RRCA Running Coach
- Training Peaks Level 2 Coach
- RYT-200 Yoga Instructor
- Certified Personal Trainer
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