Strength Training for Senior Endurance Athletes
I am constantly hearing about the importance of strength training for seniors, especially senior endurance athletes. And, I don’t think it’s just because I have become sensitized to its importance.
According to the authors of Muscle tissue changes with aging, “One of the most striking effects of age is the involuntary loss of muscle mass, strength, and function, termed sarcopenia. Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.”
Related post: How To Slow Age-Related Drop in Running Performance
Senior Triathletes coach Tony Washington shared about strength training and its importance to senior triathletes and other multi-sport endurance athletes. According to Tony, senior triathletes and other multi-sport endurance athletes should prioritize strength training as the fourth discipline in triathlon.
Strength Training for Senior Multisport Endurance Athletes
Since publishing my experience with triathlon icon Mark Allen’s strength training program, the post has been among the top most read on SeniorTriathletes.com.
This is not surprising, given the intrinsic loss of strength with age. There is plenty of evidence to show that we may not stop this decline, but we can absolutely slow it down through consistent strength training. This includes some strength training every day, according to Tony Washington.
For a sedate person, starting at about age 40, they can lose as much as a percent of strength per year.
Tony Washington
Before you leave thinking you don’t have time to go to the gym seven days a week, listen to Tony’s approach to strength training and how you can supplement visits to the gym or weight room with strength training while going about your day.
My Conversation with Tony Washington
Milestones in our Conversation
If you don’t have time to listen to the entire conversation now, you can download it for later listening. You can also jump to a specific point within the conversation. Just remember, points later in the conversation often build on those Tony made earlier in it.
- 1:11 – Strength training is underappreciated in triathlon
- 3:07 – Key goal for strength training
- 5:15 – Ways strength training for seniors differs from that for our younger selves
- 8:25 – Three targets for strength training
- 13:37 – Changes in strength training for seniors as we age
- 18:41 – Differences in strength training between men and women
- 21:30 – Approaching strength training when transitioning from a single endurance sport to triathlon
- 24:55 – Influence of race distance on strength training
- 27:11 – Reader question about preventing injury when strength training for the bike
- 30:30 – Final advice: “Do some strength training every day.”
My Main Takeaway About Strength Training for Senior Triathletes
Strength training that improves stability, mobility, and strength is key to healthy aging and preventing injuries in triathlon. Fortunately, we can all find ways to include some strength training throughout our day.
Related post: Better Balance Makes A Stronger Triathlete
What Do You Think?
How has Tony’s perspective changed your idea of strength training? What did you find most interesting or thought provoking?
Post your comments below. You may also get in touch with Tony Washington using the email address on his profile page.
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This post was originally published on April 18, 2023. I updated it on September 23, 2024 because of a keener sense of the importance of this topic for older athletes.
