4 KEYS TO STAYING ATHLETIC AS YOU GET OLDER
Staying athletic as you age comes down to four core areas: jumping and landing for power, lifting heavy weights for strength and injury prevention, building muscle to feel and look good, and conditioning for heart health. People of all ages and abilities share the same athletic potential, so age should never hold you back from training like an athlete. Here are the four keys to focus on each week to maintain long-term athleticism.
JUMPING & LANDING FOR POWER DEVELOPMENT
Staying athletic means keeping your ability to jump and land under control. Start with activities you enjoy, like court or field play, gym workouts, or sprinting when conditions allow. Jumping training includes different forms, angles, and planes of motion. Begin with extensive plyometrics to build coordination at lower intensities (training wheels on), then progress to intensive plyometrics to develop maximal power. The goal is to land with control and organization every time, which supports your nervous system, coordination, and overall function. Developing power through jumping and landing helps you stay explosive and capable in daily life and sport. Whether you’re aiming to join a league, play with friends, or just move well, improving power is a pivotal step.
LIFTING HEAVY WEIGHTS FOR STRENGTH GAINS & INJURY RISK MANAGEMENT
Lifting heavy weights (with proper form) is a clear path to building strength. Strength training not only increases force production but also supports bones, ligaments, and tendons, helping reduce injury risk. Strength gains don’t happen overnight; expect noticeable changes after weeks and meaningful progress after months to a year or two of consistent effort. Stronger muscles enable better performance and protect joints, making strength and power closely linked. A solid strength foundation makes other athletic qualities easier to develop and maintain as you age.
BUILDING MUSCLE TO FEEL GOOD & LOOK GOOD
Muscle tissue matters beyond appearance. More lean mass improves movement, resilience, and the ability to generate power. Building muscle acts like body armor, supporting overall athletic performance. With the right approach, you can grow muscle while staying athletic, improving both how you look and how you feel during activity.
CONDITIONING FOR HEART HEALTH GAINS
Many people dislike cardio, but conditioning is essential for playing sports and staying active. You don’t need endless mileage; aim for a mix of high- and low-intensity conditioning each week. Examples include 1–2 days of short sprint intervals (about 15–20 yards, 6–8 repetitions, at 85–90% effort, with 60–90 seconds rest) and 1–2 days of tempo work (a lap around the track at 70–75% effort with short recovery periods, totaling 1.5–2 miles). You can adapt these to bike sprints or brisk walks with a light weight vest. The key is to combine hard and easier efforts regularly so you build endurance and power. Well-rounded conditioning supports strength, power, and muscle, and helps you stay athletic for years to come.
CLOSING
Staying athletic as you age comes down to consistency with these four areas. By prioritizing jump power, strength, muscle, and conditioning, you’ll keep yourself strong, durable, and capable in the activities you love. A balanced training approach makes it easier to stay athletic and enjoy your best performance for years to come.
