Strength Training After 40: What Masters Runners Actually Need

Running After 40 Doesn’t Mean Slowing Down

There’s a myth that once you hit 40, it’s all downhill for your running performance. That couldn’t be further from the truth. Yes, recovery feels different. Yes, muscle mass naturally declines if you don’t address it. But the key word is if.

The reality? With the right strength training, runners over 40 often feel stronger, faster, and more resilient than they did a decade ago. The difference isn’t age — it’s strategy.

Why Strength Training Becomes Essential After 40

Here’s what changes in your body as you move into your 40s and beyond:

• Muscle mass declines at a rate of ~3–8% per decade if left unchecked.

• Bone density decreases, raising the risk of stress fractures and injuries.

• Hormonal changes impact recovery speed and tendon elasticity.

• Metabolism slows, which strength training can help counteract.

Running alone doesn’t offset these shifts. Strength training does. And not just any strength training — the right kind.

What Masters Runners Actually Need (Not Fluff)

Let’s cut through the noise. Masters runners don’t need endless light weights or “toning” classes. You need strength work that builds durability and power on the run.

1. Heavy Resistance Training

   • Squats, deadlifts, lunges, and presses.

   • Builds muscle mass, tendon strength, and bone density.

   • Don’t fear the barbell — but also don’t ignore dumbbells, kettlebells, or resistance bands if that’s what you have.

2. Supersets for Efficiency

   • Pairing two movements back-to-back saves time and challenges your muscles differently.

   • Example: Romanian deadlifts + single-leg step-ups.

3. Core & Stability Work

   • Not crunches. Think planks, carries, rotational strength, and single-leg balance work.

   • A strong core = better running form and less injury risk.

4. Plyometrics (in doses)

   • Jump squats, hops, or skips build running economy and power.

   • Start small — think coordination and elasticity, not max vertical leap.

5. Mobility & Recovery

   • You don’t recover as fast at 45 as you did at 25. That doesn’t mean you’re done — it means you double down on mobility, sleep, and fueling.

Masters & Menopausal Athletes: A Special Note

For athletes navigating menopause, tendon health and recovery require even more intention. Lower estrogen affects collagen production, meaning tendons respond best to heavier strength work and higher protein intake. This isn’t about fragility. It’s about giving your body the stimulus it needs right now.

If you’re ready to lift smarter and run stronger after 40, here’s where to start:

• Thrive³ Strength Plan → Structured around three types of lifts: upper/core days, supersets, and full-body circuits. Built for runners who want strength that transfers to the road or trail.

• Tendon Health Guide → Perfect if you’ve noticed more tendon pain creeping in with age or hormonal shifts.

• LEA Guide → If you’re training hard but constantly fatigued, this helps uncover low energy availability issues.

• 1:1 Coaching → Custom strength + run programming for athletes over 40 who want to keep thriving.

Strength Training After 40 FAQ

How often should runners over 40 strength train?
Two to three times per week is the sweet spot. Enough to build muscle, tendon strength, and bone density — without taking away from your running. Think quality over quantity: focused sessions beat random, long workouts.

Do I need heavy weights, or are bodyweight exercises enough?
Bodyweight exercises are a great place to start, but long-term tendon and muscle health require progressive overload. That means eventually adding external load — dumbbells, kettlebells, resistance bands, or barbells — to keep challenging your body.

Can strength training make me slower as a runner?
Nope. Done right, strength training makes you faster. Heavy resistance and plyometrics improve running economy and power, while stronger muscles and tendons reduce injury risk so you can train consistently.

What if I don’t have time for long gym sessions?
Good news — you don’t need them. 20–30 minutes of structured, efficient work 2–3 times a week is enough. Supersets and circuits save time while still building strength that translates to running.

Should masters runners lift on the same day as running?
It depends on your schedule and recovery. Many runners over 40 benefit from combining strength and easy runs on the same day, leaving other days fully dedicated to recovery. The key is to avoid stacking hard strength sessions and hard runs back-to-back without rest.

Is it too late to start lifting if I’ve never done it before?
Never. In fact, starting strength training after 40 has huge benefits: improved running performance, stronger bones, better tendon health, and more resilience for daily life. You don’t need to do it all at once — start small, progress smart, and your body will thank you.

Running after 40 doesn’t mean settling for “just staying active.” It’s the perfect time to redefine what strong looks like. With the right strength work — heavy resistance, smart supersets, tendon care, and intentional recovery — you don’t just preserve performance. You build it.

You’re not slowing down. You’re just getting started, with a smarter toolkit than you had before.