Category: Strength Training

As we age, the first meaningful losses in lower‑extremity strength often occur at the foot and ankle—particularly in the toes and calves. This decline shows up subtly at first: shorter stride length, reduced push‑off, less confidence when leaning forward, and, eventually, the shuffling gait so common in older adults. For endurance athletes, these changes affect not only balance and fall risk, but also efficiency in walking, running, and even cycling and swimming.

Dr. Tom Michaud, founder of Human Locomotion, emphasizes that toe strength plays a critical role in controlling forward momentum and stabilizing the body during running. When toe strength diminishes, the ability to safely control forward lean—the so‑called “anterior fall envelope”—shrinks. This increases fall risk and reduces propulsion. This framing resonated strongly with me as a senior triathlete, because it explains why foot and toe training can have magnified benefits relative to the small muscles involved.

The Science Behind ToePro

Traditional toe exercises—such as towel curls or marble pickups—primarily strengthen the toes in shortened muscle positions. However, during walking and running, the toes generate force while lengthened, especially during late stance and push‑off. Research cited by Michaud shows that strength gains are highly angle‑specific: muscles trained in functionally relevant, lengthened positions produce more transferable strength.

Dr. Michaud designed ToePro explicitly around this principle. By positioning the toes on an angled, compressible surface, the device loads the intrinsic foot muscles and toe flexors in positions that closely resemble real‑world demands. The result is not just stronger toes in isolation, but improved integration of the toes, calves, and lower leg into coordinated movement patterns that matter for balance, gait, and propulsion.

Performing the exercises with slightly bent knees transfers more force through the gastrocnemius to the soleus, working the latter harder. Soleus volume is a predictor of marathon running performance. Weakness of the soleus is a predictor of injury to the achilles tendon and to the knee through valgus collapse.

Doing them with straight knees (standing tall) works the gastroc muscles more selectively. These muscles are the ones primarily responsible for balance.

Related post: Better Balance Makes A Stronger Triathlete

The ToePro Protocol (as Demonstrated by Tom Michaud)

The ToePro protocol (demonstrated in this video) begins conservatively and emphasizes technique over intensity—an important point for older athletes.

The initial phase consists of a warm‑up exercise demonstrated early in Michaud’s video: A controlled forward lean, allowing the toes to press into the foam while maintaining upright posture and relaxed breathing.

After the warm-up, the protocol progress to toe raises, performed both with straight knees (biasing the gastrocnemius) and bent knees (biasing the soleus), followed by isometric holds at the top of the movement. Sustained holds are valuable because they teach the nervous system to maintain force at end range, which is exactly where stability is most often lost with aging.

The guiding principle throughout is restraint: start with low volume, pay close attention to technique, and allow adaptation to occur gradually.

My Experience Using the ToePro

I was introduced to the ToePro by fellow senior triathlete Jim Riley, who encouraged me to “go easy” and use the device daily rather than aggressively. Following that advice, I began by performing the warm‑up exercise and three sets of 10 reps of toe raises with straight knees each day for the first week, focusing entirely on technique and body awareness.

During this initial period, I experienced no pain or discomfort, but I could clearly feel activation in my toes and calves, especially the peroneal muscles. Peroneal muscles are often under‑stimulated in conventional endurance training. Over time, as I gradually increased volume, the most noticeable changes were not dramatic strength gains, but improved control and endurance. Movements that initially felt challenging became more stable and repeatable.

Importantly, the benefits were subtle but cumulative. Rather than a single “breakthrough” moment, the changes showed up as greater ease in daily movement, improved confidence and stability during forward lean, and a sense that my feet were working with me rather than simply contacting the ground.

As I am finishing this post, my routine on five to seven days per week is to complete the warm-up exercise followed by two sets of 25 reps with both bent knees and straight knees (100 reps total). I end each session with a 30-second balance, as prescribed by Dr. Michaud.

Independent Corroboration: Jim Riley’s Experience

Jim Riley, a 76‑plus-year‑old endurance athlete whose story I have previously shared on SeniorTriathletes.com, provided an independent and valuable perspective. Jim noted that toe and calf weakness are often the earliest contributors to age‑related decline in lower‑body function, describing them as a primary reason many older adults’ run gait looks like shuffling.

Over time, Jim progressed to a more demanding routine: toe stretches followed by 30–40 toe lifts with straight knees, holding the final repetitions for five seconds each, and then another 30 lifts with bent knees. He reports that when he began, he was unable to sustain those final isometric holds—a limitation that resolved only after months of consistent practice.

While Jim acknowledges that objective measurement is challenging, his qualitative outcomes are compelling: fewer foot and calf issues, a more natural walking gait, reduced effort when moving, and even improvements in swimming kick mechanics. These observations align closely with the physiological rationale Dr. Michaud presents.

What This Means for Senior Triathletes

The ToePro is not a quick fix. As with strength training in general, its benefits may not be immediately obvious. For senior triathletes, its value lies in restoring and preserving a foundational capability that underpins everything else we do: the ability to generate and control force through the toes.

The key takeaways are straightforward:

• Toe strength declines early with age but remains highly trainable.
• Training in lengthened, functional positions matters.
• Daily, low‑intensity consistency appears more effective than aggressive loading.
• Improvements may show up first as better control and efficiency rather than raw strength.

Looking Ahead

This review focuses exclusively on the ToePro. I strongly encourage you to watch the first 13 minutes of the linked video.

For senior triathletes interested in longevity, balance, and efficient movement, targeted strengthening of muscles below the knee deserves far more attention than it typically receives. The ToePro provides a practical, physiology‑based way to address that gap.

Human Locomotion’s Rockboard, which Jim also recommended and which I have not yet begun to evaluate, will be reviewed separately to maintain clarity and objectivity.

Affiliate Disclosure and Reader Discount

SeniorTriathletes.com is a participant in the Human Locomotion affiliate program. If you choose to purchase a ToePro using the link below, I may receive a small commission at no additional cost to you. This relationship had no influence on my evaluation or the conclusions shared in this article.

For a limited time, readers of SeniorTriathletes.com can use the coupon code seniortriathletes at checkout to receive a 10% discount on the purchase of ToePro.

You can review the full affiliate disclosure here.

Let Us Know What You Think?

What did you find most interesting about this post? What questions arose as you were reading it and/or watching the ToePro video? Share your thoughts in the Comments below.

Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published. Please note that I review all comments before they are posted.

Editor’s Note

The ToePro used for this evaluation was provided by Human Locomotion for review purposes. Human Locomotion had no editorial input into this article, and all observations and conclusions reflect my independent experience and assessment as a senior triathlete.

This post documents the approach I have used for strength training for triathlon over the past several years. If you’re looking for a complete guide to strength training for triathletes over 50, start here: Strength Training for Senior Endurance Athletes

Credible Endorsements for Strength Training

After competing in sprint triathlons for eight years, my training had become sloppy. I had lost the discipline of the early years. I had nearly stopped strength training, focusing instead on cardio and endurance training. And to top it off, my performance was poorer. I was slower than ever and struggling with knee pain while running.

The article entitled Mark Allen’s 12 Best Strength Exercises jumped out at me as I skimmed my emails one winter morning. Having read about triathlon for over eight years, I knew of Mark Allen and considered him a credible source of information. I became even more interested in the plan once I realized that this strength training plan had also been a turning point for Mark. In the first full season after following this program, Mark won three international multi-sport endurance events, including the IRONMAN World Championship in Kona-Kailua, Hawaii.

A recent example of the benefit of strength training for seniors comes from a 71-year-old who began strength training in her late 60s—proof that it’s never too late to start. You can read more about that story here: At 71, She Got Stronger—What That Means for Triathletes Over 50.

Another testimonial for strength training came from Judy Cole, a 73-year-old ultra runner. Judy had started running every day during her early 30s. However, early on, she had problems with her knees. Following the advice of her running partner to strengthen her quads and hamstrings “became a game changer.”

I had also been struggling with knee pain, something I had not faced for several years. Judy’s experience sounded oh-so-familiar, so I committed to Mark’s plan.

Introducing Mark Allen’s Strength Training Program

This post is part introduction to and part journal of my experience with Mark Allen’s strength training program.

The table below lists the twelve exercises in this program along with the triathlon event(s) most impacted by the exercise. While I vary the order in which they are performed, these are the same exercises I do two days per week, except when I do not have access to the equipment.

Mark’s original article includes videos that show how to perform each of them correctly. I urge you to watch the videos before starting the program. And, if you are anything like me, you will find it helpful to watch periodically to make sure your form and breathing are correct.

Exercise	Helps Most With
Lateral Pull-Down	Swim
Leg Extension	Run
Leg Curl	Bike, Run
Bench Press	Swim
Squat	Bike, Run
Lateral Dumbbell Raise	Swim
Calf Raise	Run
Dumbbell Pullover	Swim
Backward Lunge	Run
Bicep Curl	Swim, Bike
Tricep Extension	Swim
Leg Press	Bike, Run

Starting with my first time using Mark’s routine, I have recorded the number of repetitions and weights for each exercise in a Google Sheet. I have also noted when I could use a heavier weight in the next session and any pain or soreness I felt during or after the session.

If you would like to follow Mark Allen’s strength training program, comment below or email me at seniortriathletes@gmail.com. I will share the Google Sheet I use to record my results and progress.

Strength Training Modified: Custom Warm-Up

Like most training, warming up the muscles is helpful, and may prevent injury. Over the years, I have varied the warmup,

I now start each session, no matter the Phase, with a series of bodyweight and band exercises that serve as a whole-body warm-up. I began the hip, shoulder, arms, and back exercises through physical therapy, first to address pain in my right glute and later to eliminate upper back spasms.

When done properly, I end this 20-minute period having broken a sweat and feeling loose. The table below provides more detail on this part of what is a 70-minute routine, two days each week.

Warm-Up Target	Details
Hips	All-4s side leg lift (“fire hydrants”) – 30 each side Side-lying hip abduction with internal rotation – 30 each side Side-lying leg lift – 30 each side
Shoulders, Arms, Upper Back	Shoulder external rotation with scapular retraction – 2 x 15 Shoulder single-arm cross body extension – 2 x 15 Shoulder horizontal abduction – 2 x 15 Standing shoulder row with anchored band resistance – 2 x 15 Shoulder extension with band resistance – 2 x 15
Core	Boat pose – 1 minute Bridge – 1 minute Side plank – 1 minute each side Plank – 1 minute

Related post: ‘At the Core’ – Strength Training to Help Seniors Perform Better and Avoid Injury

After some sessions (depending on time available), I complete another 10–15 minutes of cardio. I finish with static stretches and/or foam rolling of my hamstrings, quads, calves, and upper and lower back.

Periodically, I re-read the original article and watch the videos to make certain I perform each exercise using the correct form and breathing.

Endurance Strength Training – Phase 2

In my initial use of this program, I moved to Phase 2 after a few weeks with the Phase 1. The main difference between these two phases is that Phase 2 involves two sets of 12–15 repetitions of each exercise with 90 seconds rest between sets, rather than one set in Phase 1. As in Phase 1, I completed two sessions per week with at least one day, but usually three days, between them.

During Phase 1, I selected weights for each of the exercises for which I could complete 15 repetitions with good form. For some, I was able to increase the weight slightly during the four weeks.

In transitioning into Phase 2, I used the same weights as at the end of Phase 1. However, in the first two sessions, I completed only 12 (rather than 15) repetitions in each of the two sets (except for squats, for which I completed 15). I did this following the principle of preventing injury by increasing intensity gradually.

Continuing with this principle, I increased the number of repetitions to 15 for the first set in week 2, while the second set still involved 12. In week 3 and beyond of Phase 2, I completed 15 repetitions for both sets.

“Increasing the intensity, time, or type of activity too quickly is one common reason for a sports injury. To prevent this, many fitness experts recommend that both novice and expert athletes follow the ten percent rule, which sets a limit on increases in weekly training. This guideline simply states that you should increase your activity no more than 10 percent per week. That includes distance, intensity, weight lifted, and length of your exercise session.” – Very Well Fit

Lessons from Strength Training for Triathletes

I have learned some important lessons while using this plan:

• Be patient – the results may seem to come slowly, but they will come.
• Become familiar with the specific equipment you will use in the program. In addition to watching the videos in Mark Allen’s article, I watched others, especially those working with a personal trainer.
• Add weight only after a few sessions (minimum two) when the weight feels easy while maintaining good form.

What If You Don’t Have Access to a Gym?

There are many reasons for us not having access to weights or weight machines used in Mark Allen’s program. If you don’t have gym equipment, consider the approaches described by two other sources.

Training for the Run

In a Stryd For the Love of Running webinar, Dr. Jinger Gottschall presented six at-home exercises for a strong core and improved run mechanics.

The six include three bodyweight moves aimed at improving run mechanics:

• Squats – also useful for bike training.
• Lunges.
• Abductor movements using an elastic band.

Dr. Gottschall recommends performing 100 repetitions (50 on each side for lunges and abductors). I have reached 50 reps per session twice per week. If you want more challenge, add weight. If you don’t have free weights, use a water bottle or milk jug. (Water weighs 8.3 lbs per gallon / 1 kg per liter.)

The second part of Jinger’s session includes three core exercises (front plank, side plank, glute bridge). These overlap with the five core exercises (front plank, side plank each side, glute bridge, and boat pose) that I perform.

Training for the Swim

During the 2020 quarantine around COVID-19, I joined Tri Swim Success Online Triathlon Swim Training Program. As part of the membership, I received access to video training with dry-land resistance band exercises for swim fitness.

Let us know in the Comments what alternates to training in the gym with weights and machines you have found.

New to Strength Training?

If you are getting started with triathlon training and/or strength training, here are two must-read posts:

• Strength Training for Senior Endurance Athletes with senior triathlete and triathlon coach Tony Washington
• ‘At the Core’ – Strength Training to Help Seniors Perform Better and Avoid Injury
• Pay attention to recovery. Recovery After 50: What Every Triathlete Must Know contains valuable insights about recovery from other senior triathletes aged 50 to 80+

You may be interested in this article from Silver Sneakers with advice on how to begin a strength training program.

What is Your Approach to Strength Training?

Let us know below what you have learned from your strength training? Have you found any “must-do” exercises or targets? Have you found exercises in yoga or other sports to be effective? Please share your thoughts in the Comments below.

Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published. Please note that I review all comments before they are posted.

This post was first published on March 14, 2019. The latest update was published on August 21, 2025.