I’m often asked what truly separates training professional athletes from training people who still feel like athletes. The truth isn’t a huge difference. I still like to treat my general population clients like athletes—pushing them to lift, push, pull, and move heavy things in plenty of ways—because they can. But part of my job is knowing when to ease up and keep egos in check. In this guest post, California-based strength coach Scott Hansen shares subtle tweaks to tailor a strength and conditioning program for a more mature crowd. Enjoy.
FAVORITE MOVEMENTS FOR ATHLETES AND MODIFICATIONS FOR ADULT ATHLETES
When I was 20, I could do almost anything. Squat 10×10? Sure. We did that for months. Deadlifts so heavy you could feel your soul crack? Definitely. And with ugly technique that would make the Diesel Weasel blush.
With time, injuries, and learning from smarter people, I’ve realized a few things:
1) Young athletes need load and stress to build strength and resiliency. They benefit from full ranges of motion and big lifts—cleans, snatches, barbell bench presses, chin-ups, front squats, deadlifts, and the like.
But after a couple of decades on the planet, wear and tear adds up. It’s like an apartment you’ve kept in decent shape, then a few rips and stains accumulate. The stains aren’t enough to bring the building down, but it’s not the same as when you first moved in. Your body is similar: the training that worked in your youth might need some adjustments as you get older. I’m not saying train only with resistance bands and group classes; I’m saying train hard, but smarter to respect how your body changes over time.
The basics still apply: we need to get strong, build and maintain muscle, stay mobile, and be athletic enough to go about daily life without fatigue. We can still surpass our younger selves, as long as we’re smart about it.
Here are my favorite lifts for each movement pattern, with modifications for the slightly more mature crowd.
POWER
Athlete: Hang Clean
Adult Athlete: Box Jump
I love Olympic lift variations for power—making and absorbing force with a catch. Hang cleans demand wrist and thoracic mobility, and a clumsy catch can sideline you for a day. Replacing cleans with box jumps gives many of the same benefits with fewer downsides, so I use box jumps as a main power move for adult athletes. Just make sure they’re done correctly.
SQUAT
Athlete: Front Squat
Adult Athlete: Double Kettlebell Front Squat
Front squats are a favorite of mine. They’re hard on the wrists, and many adults have spine stiffness issues, so I don’t always love front squats for older athletes. Double kettlebell front squats deliver similar benefits—thoracic spine mobility, upper back and core strength, hip mobility, and leg power—without as much wrist or spinal strain. They also keep loading lighter on the spine.
DEADLIFT
Athlete: Trap Bar Deadlift
Adult Athlete: Trap Bar Deadlift or Kettlebell Deadlift
Trap bar deadlifts are a great full-body lift. They let you load up heavy with a more even distribution around the body and typically require less technical demand than barbell pulls. I use them with adult athletes and focus on technique, progressing slowly. For older athletes, I’ll sometimes substitute a kettlebell deadlift if that fits better.
SPLIT STANCE
Athlete: Rear Foot Elevated Split Squat with Front Foot Elevated
Adult: Rear Foot Elevated Split Squat or Double KB Front Rack Split Squat
RFESS has a special place in my program for building strength for any activity. Elevating the front foot increases range of motion, and moving through big ranges builds real strength. Adults can do these too, though sometimes with less front-foot ROM. I like front-loading them to add core work and encourage thoracic extension. The front-foot elevated variation can be very demanding, so adjust as needed.
HORIZONTAL PRESS
Athlete: Close Grip Bench
Adult Athlete: Low Incline 1-Arm Dumbbell Bench
I’m a fan of narrower grips for most people—they’re easier on the shoulders while still building upper-body strength. For adults, I prefer one-arm pressing on a low incline. It’s shoulder-friendly, adds core work, and helps address asymmetries rather than just masking them. Yes, I know I’m giving two options here, but both have their place.
VERTICAL PRESS
Athlete: Standing Dumbbell Press
Adult Athlete: Landmine Press or Half Kneeling 1-Arm Bottoms Up Kettlebell Press
Many people love traditional barbell presses, and I do too. If you forced me to pick a favorite for athletes, I’d choose dumbbells for their natural shoulder rotation. For adults, most overhead work benefits from a higher incline position, which is where the landmine press comes in. The bottoms-up kettlebell press, done in a half-kneeling stance, can reduce lower-back extension and help shoulders work without pain. It’s not for everyone, but it can be a great option.
HORIZONTAL PULL
Athlete: 1-Arm Dumbbell Row
Adult: TRX Inverted Row
Dumbbell rows should be a staple, especially for athletes. They build a big, strong back and support healthy shoulders. For adults, I slow things down a bit and emphasize quality over heavy loading. Body English can creep in as weight goes up, so I like TRX inverted rows for this group. They allow natural shoulder rotation, can be loaded with weight vests or feet elevation, and are generally more sustainable.
VERTICAL PULL
Athlete: Heavy Chin-Up
Adult Athlete: Ring Chin-Ups
There’s value in having chin-up strength to bench-press strength balance, but overhead issues can arise with aging shoulders. If possible, ring chin-ups offer better shoulder mechanics. If that’s still too hard, X-pulldowns are a solid alternative. They don’t fully overhead the arms, but they capture many of the same benefits.
CORE ANTI-EXTENSION
Athlete: Medicine Ball Rollouts
Adult Athlete: Bodysaw
Rolling out challenges can be tough. You can use a weighted vest, but it becomes cumbersome to add or remove between sets. A heavy slam ball can keep rolling challenging without the hardware hassles. For aging athletes, bodysaws are a reliable, effective option.
LOCOMOTION
Carries are useful, and there are many variations—farmer’s walks, suitcase carries, overhead walks, and more. However, heavy sled pushes offer a tremendous return: they’re knee-friendly, provide a strong single-leg stimulus, and don’t require long recovery. Farmer’s walks can exhaust the nervous system if done too heavy, so I often choose sleds for my adult athletes. The goal is to address the issues that commonly limit older athletes while staying safe and keeping training challenging in meaningful ways.
The key is to keep challenging yourself and your clients, but in ways that make sense for long-term success. Develop strength, mobility, and athleticism that endure for years to come.
About the author
Scott Hansen is a strength, fitness, and wrestling coach based in Southern California. He works with adult athletes and serves as an assistant wrestling coach and strength coach for La Costa Canyon High School in Carlsbad, CA.
