Strength Training Over 30: 6 FAQs every runner & cyclist needs to read

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TRAINING BREAKDOWN

“If you’ve read through today’s FAQs, you’ll see a pattern.”

By Emma O’Toole

Hi team,

Happy Bank Holiday weekend to those of you reading this in the UK!

If you’re a runner or cyclist over 30, you’ve probably asked at least one of these questions about strength training…

• Do I need it?

• Can I do it at home?

• When should I do it?

• How heavy should I lift?

So today, I’m breaking down the 6 most common FAQs I get from runners and cyclists over 30 just like you pulling directly from the research and what I teach inside my coaching.

1. What’s the best strength exercise for runners and cyclists?

Spolier: There isn’t one.

Despite what google or AI will have you believe, what works best for you depends on how you move, your injury history, your goals, and the demands of your training. That said, my go-to movement patterns are: squat, hinge, push, pull, press, and rotary stability.

Adding these super six movement patterns in will help you create a well-rounded S&C programme for runners and cyclists.

Single-leg work is also a non-negotiable for runners and cyclists because every pedal stroke, every stride, is unilateral. Single-leg squats, split squats, and single-leg bridges expose weaknesses you don’t notice in bilateral lifts (like regular squats).

I’ve created a free resource showing 5x of my favourite single-leg strength exercise for runners and cyclists over 30, (and why they’re important). Just reply “YES” to this email and I’ll send it your way.

2. How long should a strength session last?

You don’t need 2 hour long sessions that you don’t have time for.

30-45 minutes per week is enough for most runners and cyclists, and it’s doable.

Remember that strength training isn’t just about picking up and putting down heavy things, it should also include:

• Breathwork & mobility (to set positions and protect joints)

• Plyometrics (for tendon stiffness and power)

• Strength & accessory lifts (built around the super-six movement patterns)

• Conditioning (increase specific tissue tolerance to repetitive loading in those key areas of the body that carry a higher risk of injury)

Keep it focused, keep it efficient, and make each session count, don’t rush through the exercises or just go through the motions.

Now for some busy runners and cyclists over 30 carving out 30-45 minutes for a session is a stretch, so here we can look at micro-dosing your sessions up into manageable chunks throughout your week.

3. Should I strength train before or after running/cycling?

That depends:

1. On your goals.

2. The phase of training you’re in.

If your priority is building strength, do it before you run/ride (when you’re fresher). But if your main focus is a key run or bike session, like an interval workout, then strength should come after, or on a different day. For a lot of runners and cyclists it comes down to personal preference, for me I’ve always preferred to run/ride first and strength train later in the day.

Now, a lot of runners and cyclists have busy training schedules that have you training most days meaning that a dedicated day for strength training isn’t possible. If that’s you, and you’re strength training on the same day as you run/ride, aim for a 4-6hr window between sessions and nourish well. In my community a couple of weeks ago, I answered this very topic- check it out here.

If it’s really not possible to split your sessions, research shows that pairing a short, steady run or ride with strength training afterwards won’t hurt your aerobic gains; in fact, it may even support them. The key is context and focusing on your goal with strength training.

4. How often should runners and cyclists strength train?

For most of us over thirty, 2 sessions per week is the sweet spot.

That gives enough stimulus to build and maintain strength without wrecking recovery. Each session should be full-body, built around our 6x key movement patterns: squat, hinge, push, pull, press, rotary stability.

As you get closer to race season, you can taper strength down to 1x per week- maintaining intensity but cutting volume so you stay fresh.

Out of race season, or in your off-season, we can go up to 3x sessions per week to really begin to build strength.

5. How heavy should I lift?

Don’t get bogged down by the number on your dumbbell, work to a subjective measuring score like RPE (Rate of Perceived Exertion) and Reps in Reserve (RIR).

The “right” weight is one that challenges you, but still lets you complete every rep with good form. T

Different RPE and Reps in Reserve scores will target different adaptations in your training, for example for muscular endurance work we can target 5/10’s or 4-5 reps in reserve, usually for a higher rep range, eg. 12 reps, whereas for maximum strength work we’re targeting an 8/10 RPE or 2 reps in reserve, but we’re only here for 4 reps for example.

A key point with RPE is that we’re not looking to turn the whole session into that 8/10 effort, it’s an 8/10 effort for that exercise, that lift. This is why a lot of runners and cyclists benefit more from using Reps in Reserve to guide the intensity of their strength training.

The weights you lift can (and should) fluctuate throughout your season depending on the running and cyling training work you’re doing, don’t fall into the trap of only tying progress in your S&C sessions to an increase in the weights you lift.

6. Do I need a gym membership?

Nope.

Bands, dumbbells, kettlebells, and your own bodyweight are enough to build serious strength. In fact, most of my athletes train at home: it’s consistent, convenient, and removes the barrier of time.

A gym does add variety and the option of heavier loads, but don’t let “no membership” be your excuse. What matters most is consistency, not kit. The more advanced you become with your strength training the more we can get savvy with what you have available and also keep an eye out on places like Facebook Marketplace and eBay for some good bargains.

If you’ve read through today’s FAQs, you’ll see a pattern.

The biggest questions runners and cyclists over 30 ask: How heavy should I lift? Do I need a gym? How often should I strength train?, all boil down to this:

Strength training is no longer optional.

It’s the thing that keeps you moving well, training consistently, and progressing well into the future.

For some, that means finally running without the same old calf niggle.

For others, it’s riding without the back pain that’s crept in over the years.

And for plenty, it’s surprising yourself with PBs in your 40s, 50s, and beyond.

To help you take the first step, I’ve put together a free guide on 5 of my favourite single-leg strength exercises for runners and cyclists simple, practical, and effective.

Just hit reply with “YES” and I’ll send it your way.

This week in our amazing free community, we talked about the 1 thing holding back your running and cycling right now, as well as my top 3 glute strengthening exercises! Check it out for ongoing support with your training.

Enjoy the rest of your weekend!

Emma x

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