If strength training has never been part of your fitness routine, it is not too late to begin.
A recent study in the International Journal of Sport Nutrition and Exercise Metabolism looked at two groups of older adults. One group was between 65 and 75 years old, while the other was 85 or older. None had done resistance training for at least six months. After completing a 12-week strength program, both groups saw clear gains in muscle mass, strength, and physical performance.
That does not mean you should wait until later in life to start lifting. Age-related sarcopenia, or the gradual loss of muscle mass and function, can begin in the 30s, says Robert Linkul, C.S.C.S., owner of Training The Older Adult. The process speeds up with age, he tells Bicycling. “There’s a constant battle against sarcopenia,” he says. “But if you resistance train your entire life, your body shouldn’t change drastically. Naturally, you’ll lose some muscle mass. There’s going to be some degeneration of performance and power output. But as long as you keep trying to maintain it, you’ll have it.”
Julie Logue, M.P.H., senior program manager for Silver Sneakers, says strength training is especially valuable for older adults. “As muscular strength and endurance improves, you can perform activities of daily living with greater ease,” she says. She adds that regular resistance training can also help preserve bone density, improve balance, reduce the risk of falling, and address muscle imbalances. “Because cycling uses some parts of the body more than others, strength training is a necessary complement to promote muscle balance and reduce overuse injuries. Increasing strength can also benefit cyclists by increasing overall endurance and postural control,” she says.
About the Workouts
Ready to get started? With Linkul’s help, we created five strength-training workouts to use on cross-training days. Each one includes exercises suited to older adults and can be adjusted up or down depending on skill level and experience. For moves that require added resistance, choose a weight that feels challenging but manageable; on a scale of 1 to 10, with 10 being your maximum effort, aim for a 6 or 7.
If you are new to strength training, begin with lighter loads. “Beginning with bodyweight movements can help build a foundation for using external resistance,” Logue says. She also recommends checking with a primary care provider before starting any new exercise program.
Bodyweight Senior Workout
This full-body circuit can be done anywhere, making it useful when traveling, when you cannot get to the gym, or when you want a simple no-equipment option. It works all the major muscle groups, including the deep core, and reinforces everyday movement patterns such as standing up from a seated position, pushing up from the floor, and keeping control while stepping backward.
How to use this list
Do the exercises in order for the listed reps, resting 1 minute between sets. Complete 3 rounds total.
What you'll need
You will need an exercise mat and a chair, box, or bench.
1. Sit-to-Stand Squat
Reps: 12
2. Mountain Climber
Reps: 15 per side
3. Reverse Lunge
Reps: 10 per side
4. Inverted Plank Hold
Hold for: 30-60 sec
5. Lateral Lunge
Reps: 10 per side
6. Push-Up
Reps: 12
Repeat circuit for a total of 3 rounds.
Core, Balance & Stability Workout
This session builds core strength through movements that test balance and practice useful skills, such as carrying a load, crawling in different directions, and shifting body weight from a lying position. The single-leg glute bridge and superman variation activate the posterior chain, which is important for cyclists, while the three-way toe tap can help improve balance and stability.
How to use this list
Do the exercises in order for the listed reps, resting 1 minute between sets. Complete 3 rounds total.
What you'll need
You will need an exercise mat and a dumbbell or kettlebell.
1. 4-Corner Bear Crawl
Reps: 10
2. 3-Way Toe Tap
Reps: 10 per side
3. Plank Shoulder Tap
Reps: 10 per side
4. Suitcase Carry
Time: 30-60 sec per side
5. Superman With Lat Pull-Down
Reps: 10
6. Single-Leg Glute Bridge
Reps: 10
Repeat circuit for a total of 3 rounds.
Upper-Body Workout
A focused upper-body session can offset the time cyclists spend bent forward in a rounded position and may help improve posture, ease back discomfort, and support better bike performance. This workout uses both pushing and pulling patterns to train the chest, back, shoulders, arms, and core.
How to use this list
Do the exercises in order for the listed reps, resting 1 minute between sets. Complete 3 rounds total.
What you'll need
You will need an exercise mat, dumbbells, and a medicine ball.
1. Chest Press
Reps: 12
2. Supported Row
Reps: 10 per side
3. Shoulder Press
Reps: 12
4. Supported Triceps Kickback
Reps: 12
5. Medicine Ball Chest Pass
Reps: 8
Repeat circuit for a total of 3 rounds.
Lower-Body Workout
Working the glutes, hamstrings, quads, and calves can help cyclists build and maintain the power and endurance needed for hills, hard efforts, and long rides. It can also improve how you move off the bike. “A comprehensive lower-body strength and mobility routine can help ensure muscle balance through the low back, hip, and knee, all necessary for maintaining appropriate gait and postural control,” Logue says.
How to use this list
Do the exercises in order for the listed reps, resting 1 minute between sets. Complete 3 rounds total.
What you'll need
You will need an exercise mat, dumbbells, a box, and a hex bar.
1. Hex Bar (or Dumbbell) Deadlift
Reps: 12
2. Goblet Squat
Reps: 12
3. Alternating Step-Up
Reps: 10 per side
4. Lateral Lunge
Reps: 10 per side
5. Weighted Glute Bridge
Reps: 12
Repeat circuit for a total of 3 rounds.
Full-Body Workout with Weights
If you want the benefits of strength training but only have time to work out a couple of times each week, this full-body session is a strong option. Because it uses compound movements, you can train every major muscle group with just a few exercises.
How to use this list
Do the exercises in order for the listed reps, resting 1 minute between sets. Complete 3 rounds total.
What you'll need
You will need an exercise mat and dumbbells.
1. Staggered-Stance Romanian Deadlift
Reps: 10 per side
2. Squat to Overhead Press
Reps: 12
3. Push-Up to Renegade Row
Reps: 10
4. Reverse Lunge With Biceps Curl
Reps: 10 per side
5. Glute Bridge With Weighted Hold
Reps: 10
Repeat circuit for a total of 3 rounds.
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