Strength Training for Female Endurance Athletes Over 40

For female endurance athletes over 40, the path to peak performance and long-term health starts  to look a little different than it did previously. We can no longer get away with just swimming, cycling and running, especially if we want to continue to be able to perform in our chosen sport.  Strength training is an often overlooked but essential component that can elevate performance, potentially prevent injuries, and counteract age-related physical changes. Here’s why strength  training is crucial for female endurance athletes in this age group and how to incorporate it effectively into a training routine. 

Why Strength Training is Essential After 40 

1. Combating Age-Related Muscle Loss (Sarcopenia) 

Around the mid to late 30’s, women naturally begin to lose muscle mass at a rate of about 1%  per year, a condition known as sarcopenia. Without intervention, this muscle loss can lead to decreased strength, endurance, and overall performance. Strength training directly counteracts sarcopenia by stimulating muscle growth and preserving lean muscle mass, which is critical for maintaining functional strength and athletic ability. 

2. Boosting Bone Health 

Women’s bone density begins to decline with the onset of perimenopause and menopause due to lower estrogen levels. This decline increases the risk of osteoporosis and stress fractures—a  common concern for endurance athletes. Strength training with heavier loads stimulates bone  remodelling and helps maintain or even improve bone density, reducing the risk of injury. Start out with lighter loads, work on form and gradually increase load over time.  

3. Improving Running, Cycling, and Swimming Economy 

Strength training improves neuromuscular coordination and enhances the body’s ability to  efficiently produce force. This translates to better running, cycling, and swimming economy, allowing athletes to perform the same tasks with less energy expenditure. Improved efficiency  means better endurance and the ability to sustain higher intensities for longer durations. In short, it makes you a more durable athlete. If long course racing is your jam, durability becomes even  more important.  

4. Preventing Injuries 

Endurance sports involve repetitive movements that can lead to overuse injuries, especially as  the body’s ability to recover slows with age. A well planned strength program can help address muscle imbalances, strengthen connective tissues, and improve joint stability, which can help  reduce injuries.

5. Enhancing Power and Speed 

Strength training doesn’t just build endurance; it also improves power output. Whether sprinting  to the finish line or climbing a steep hill, power is essential for those moments when you need an  extra boost. A stronger body can generate more force, making it easier to tackle these challenges.  

As we age, we lose our ability to generate force so making sure there is some type of power  based training in your program is also important. Think Olympic style lifting, plyometrics or  kettlebell training.  

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Key Components of Strength Training 

1. Focus on Functional Movement Patterns 

Strength training should target movements and muscle groups that directly support endurance  activities. Compound movements, which engage multiple joints and muscle groups, are  particularly effective. Examples include: 

• Squat: To strengthen the quads, glutes, and core, essential for running and cycling.
• Hinge : To build posterior chain strength, critical for power and stability.
• Lunge: To improve unilateral (single-leg) strength and balance. 
• Push movements: To strengthen the upper body, particularly for swimming and overall  posture. Builds upper body power. 
• Pull Movements: Improves posture & spinal health, counteracting sitting and forward rounded shoulders. Reduces risk of shoulder & back injuries by strengthening stabilizing  muscles. 

2. Include Core strength 

A strong core stabilizes the pelvis and spine, reducing the risk of injuries and enhancing  movement efficiency. The core is our powerhouse. We need strong core stability so we have  good distal mobility. This is a good place to make sure you’re training rotational and anti rotational movements.  

3. Incorporate Plyometrics for Power and Strength 

Plyometric exercises, such as box jumps, depth jumps, or bounding, help develop explosive  power and improve neuromuscular coordination. Landing is everything here, so make sure your  form is solid and your landing mechanics are good. When introducing these, you only need to  start with small doses. Gradually increase the dosage over time so your body can adapt.

4. Include Regular Mobility Work + Tissue Care 

Mobility work becomes just as important as strength training as you age. Estrogen decline means a reduction in collagen production and this can lead to stiffer joints and less range of motion. This in turn can lead to compensatory movement patterns, which in turn can lead to injuries. Keeping your joints moving well and your tissues sliding and gliding can help keep injuries at  bay. 

5. Progressive Overload 

To see improvements, gradually increase the intensity of your strength training over time. This  can mean lifting heavier weights, using a different tool (landmine vs. barbell) increasing volume,  changing the tempo of the movement or increasing the difficulty of the movement. Progression  ensures continual adaptation and prevents plateaus. A good way to ensure you are progressing is to track your weights lifted and focus on RPE or RIR (reps in reserve) especially once you get into heavier lifting.  

How to Integrate Strength Training into an Endurance Routine 

For endurance athletes, the challenge is balancing strength work with endurance training without  overloading the body. Here are some suggestions on how to integrate strength into your program. 

1. Frequency: Aim for 2-3 strength training sessions per week. This frequency is enough to  see benefits without compromising recovery or endurance performance. If your goal is to  build muscle, aim for 3 sessions a week and drop one of your endurance sessions. 
2. Timing: There is no hard and fast rule for timing. Much depends on the athletes schedule and  their ability to recover. Some people prefer to keep their hard days, hard and their easy days,  easy. If you’re doing a hard training session the same day as a strength session, do the most  important session FIRST. Importance will depend on what it is you are currently working on. 
3. Recovery: If you’re doing two full body sessions per week, allow at least 48 hours between  intense strength training sessions. If you’re doing upper and lower splits, you can train on back to  back days if that works better for your schedule.  
4. Periodization: Align your strength training with your endurance program by using  periodization. For example: 

• • Off-season: Start with an adaptation phase, then focus on building strength and  muscle mass (hypertrophy).
  • Pre-season: Transition to max strength + power-focused movements.
  • In-season: Reduce volume and intensity, focusing on maintenance. Keep a mix of  max strength + power work in your program, just a bit less of it as you get into  peak weeks of training. Your strength program should enhance your endurance  training, not leave you feeling smashed. 

Mindset Matters: Overcoming Barriers to Strength Training 

Many endurance athletes shy away from strength training, fearing it will make them bulky (it  will not), slow (again, just the opposite), or detract from their primary sport. However, research consistently shows that properly integrated strength training enhances endurance performance. I don’t know about you but the fear of frailty and loss of independence scares me more than being  bulky. If you want to continue doing the things you love well into your Golden Years, it’s time to  start lifting weights. I like to think of strength training as future proofing myself. As someone  who has been a pretty big volume junkie, I’ve seen great improvements in strength and  performance by lowering my volume a bit and adding another strength session in.  

The Bottom Line 

Strength training is a non negotiable for female endurance athletes over 40. By preserving  muscle mass, improving bone health, and enhancing performance, it provides the foundation  needed to thrive in both sport and life. Start small, stay consistent, and embrace strength training  as a vital component of your athletic journey. You’ll not only become a stronger athlete but also  build the resilience to enjoy your sport for years to come.

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