These are the few adjustments to your workout to accommodate the aging body

By Ea Francisco 

In this day and age, it’s not uncommon to hear of athletes who are still competing well beyond their prime years. Others say that by 30s and 40s, athletes have already reached the twilight of their career, but is that really the case?

These days, we see people like 86-year old triathlete Madonna Buder or 84-year old alpinist Yuichiro Miura who prove that age is just a number and an active lifestyle is still possible when they’re older. Now, one has to wonder how the likes of Buder and Miura maintain their performance at that age. For those who already lead an active lifestyle, it may not be that far from what they’re already doing. It’s just a matter of making a few adjustments.

Strength and Intensity

Workouts should shift to more intense training with shorter sessions. The aging athlete has to do this so they can perform at high levels despite the aging process. Focus on strength training to maintain the development of muscle mass, which tends to deteriorate with time. An older athlete needs to train with an intensity of at least 80 percent with emphasis on sprints and endurance. Long and slow workouts are discouraged because as one ages, the heart’s ability to perform for long periods of time weakens. Aging also doesn’t mean one should stop or lessen their workout. Training should be done consistently with proper intervals and variety.


As a person ages, recovery becomes more significant. Regular and enough sleep is required. The minimum amount of sleep is generally seven to nine hours a day. While it is also necessary for younger athletes, it is especially important for older athletes because performance and stress affect the body more.


Healthy lifestyle choices are always beneficial. Carbohydrates and protein for recovery but also balanced meals on any other day. According to SFGate, the recommended distribution of nutrients for older athletes should be 45 to 65 percent carbohydrates, 20 to 35 percent fat, and 10 to 35 percent protein. This translates to 2,600 to 2,800 calories a day, 1.4 to 2 grams of protein per kilogram body weight, and 58 to 101 grams of fat a day.

It maintains overall body performance as well as lessens the chances of illnesses that can become more frequent as one ages. Also, this is actually something that can be adapted even at an early age. If a person starts a healthier lifestyle early on, they can be in top shape long after the golden years.


Having the proper mindset is one of the key factors. All that training would hardly mean anything if one doesn’t have the right mindset. Set clear goals then further challenge your athletic life. After everything has been said, the concept of “peaks” really depends on the person. Studies say that humans reach their peak at 40 yet some people past that age are only beginning to peak. Not letting age get the best of them is really the best thing a person can do for themselves.