Why is strength training important for runners and cyclists over 30?

TRAINING BREAKDOWN

“It might not show in the mirror at 40, but it’s already showing up in your training.”

By Emma O’Toole

Hi there,

You’re training just as hard.

But your recovery’s slower, niggles hanging around longer. Your power feels… off.

And you don’t bounce back like you used to.

That’s not burnout.

That’s biology.

And it starts earlier than most people realise.

After 30, your body changes in ways that directly impact how you train, recover, and perform.

You can still make huge progress, but only if your training evolves with your physiology.

That’s where strength training comes in.

I think Mhairi best summed up how the benefits of strength training extend far and wide in our free community this week:

If you’re over 30 and want to keep running, riding and being strong for well, life! Strength work isn’t a bonus, it is a baseline.

Let me show you why.

1. Muscle loss starts in your 30s.

This is called sarcopenia. The gradual decline of muscle mass and strength that begins around 30 and accelerates each decade.

You can lose 3–5% of muscle every 10 years if you don’t do something to offset it.

It might not show in the mirror at 40, but it’s already showing up in your training:

• Recovery takes longer

• Power fades mid-session

• Holding pace or effort feels harder than it should

Why it matters:

Muscle isn’t just about strength, it’s your engine.

Without enough of it, you can’t sustain output, absorb load, or bounce back between hard days.

Here’s why strength training is the solution:

It preserves lean muscle, keeps your energy systems firing, and gives your body what it needs to stay in the game long-term.

2. Overuse injuries spike after 30.

The aches don’t disappear like they used to.

Tendons feel tighter. Knees creak. Your post-ride soreness lingers longer.

In fact, most overuse injuries in endurance athletes happen after age 30, with key windows around 34–36 for runners and 45+ for cyclists.

Why it matters:

Most injuries aren’t about bad luck. They’re the result of poor load tolerance, tissue weakness, or imbalances that have built up over time.

Here’s why strength training is the solution:

It increases your capacity to absorb stress, corrects weak links, and builds more resilient tissue.

Adding plyometric work like, pogo jumps, is a great way to improve tendon stiffness and help reduce Achilles or plantar issues.

3. Balance, coordination & reaction time decline.

Ageing affects more than just muscle; it slows the connection between your brain and body.

You might notice:

• You’re slower to react on trails, downhills or dodging potholes.

• Your form starts to fall apart in the final miles when fatigue hits hard.

• You lose that steady, in-control feeling on corners or uneven ground late in a session.

Why it matters:

When fatigue hits, your coordination suffers and that’s when most trips, slips, and crashes happen.

Here’s why strength training is the solution:

It sharpens neuromuscular control, reinforces posture, and trains your brain-body connection to stay responsive when your legs are cooked.

4. Hormonal shifts impact your body composition.

After 30, hormonal changes start to affect how your body stores fat, builds muscle, and regulates energy.

Testosterone declines in men.

Women experience metabolic shifts during perimenopause and menopause.

Often, this coincides with muscle loss leading to higher fat gain, slower metabolism, and more training fatigue.

Why it matters:

Less muscle = lower metabolic rate. This means you burn fewer calories at rest and recover more slowly, despite training the same.

Here’s why strength training is the solution:

It helps build lean tissue, supports hormonal function, and keeps your metabolism running efficiently.

5. Bone density starts to drop at 35.

By age 30, you’ve hit your peak bone mass. From 35 on, it starts to decline, faster in women post-menopause, but still relevant for men, especially cyclists.

Why it matters:

Low bone density increases your risk of:

• Stress fractures (common in runners)

• Breaks from crashes or falls (especially in cyclists)

• Long-term issues like osteoporosis

Here’s why strength training is the solution:

Unlike cycling, resistance training directly loads the bones stimulating growth and helping to maintain density as you age.

So what does this mean for you?

If you're over 30 and still training like you did in your 20s, with no strength work to support it, you're playing a long game with short-term tools.

The athletes I coach often start strength training to fix a problem: injuries, stagnation, slow recovery.

But what they don’t expect is how much stronger, more confident, and capable they feel in their everyday life too.

Ready to get started?

I’ve got a limited time offer on my 12 week strength training programmes for runners and cyclists over 30. You get lifetime access to this programme and the confidence that your strength training is improving your running, cycling and general health.

Designed specifically for runners and cyclists over 30.

Two sessions per week. Minimal kit. Real-world results.

Strength Training For Runners - 12 Week Programme

Strength Training For Cyclists - 12 Week Programme

If you have any questions about these programmes, please reply to this email and I’ll be in touch!

Also, don’t forget to also check out our fantastic free community for ongoing support and help with your training.

Have a great rest of your Sunday!

Emma x

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