Strength training after 40: muscle and bone

The short answer

Adults over 50 still build muscle from strength training, and in pooled trials, programs with more total volume went with more gain. In cohort studies, adults who did some muscle-strengthening activity each week had a lower risk of death, with the largest difference at about 30 to 60 minutes a week. Lifting also loads bone, which matters most for riders, since cycling puts little load on the skeleton.

Muscle gain after 50

A meta-analysis pooled 49 studies of strength training in 1,328 adults aged 50 and over (Peterson 2011). On average, lean mass rose about 1.1 kg (2.4 lbs). Programs with more total volume went with larger gains, and older participants gained somewhat less. The authors suggested that starting earlier in life may give a better return.

Keeping that muscle takes a steady weekly dose, and older adults need more of it. In 1 trial, young adults (20 to 35) and older adults (60 to 75) lifted 3 times a week for 16 weeks, then cut back to 1/3 or 1/9 of that dose for 32 weeks (Bickel 2011). The young kept their new muscle on either reduced dose. Strength held well in both groups, and the older adults stayed at or above the level of untrained young adults.

In 49 studies of adults over 50, strength training added about 1.1 kg (2.4 lbs) of lean mass, with larger gains from higher-volume programs.

For a 45 year old, nothing in these studies points to doing less building work than a 30 year old. Leaving 2 reps in reserve on heavy lifts and adding weight in small steps are separate coaching choices for recovery, and they keep the training sustainable.

Strength training and lifespan

A 2022 meta-analysis pooled 16 cohort studies of adults who reported how much muscle-strengthening activity they did (Momma 2022). Doing some went with a 10 to 17% lower risk of death from any cause, and of heart disease, cancer, and diabetes. Adults who did both muscle-strengthening and aerobic activity had a lower risk of death than those who did neither.

For death from any cause, heart disease, and cancer, the curve was J-shaped. The largest drop in risk, about 10 to 20%, came at about 30 to 60 minutes a week. Above that, the link weakened, and the authors called the effect of higher volumes unclear. For diabetes the risk kept falling up to about 60 minutes a week and then leveled off.

These are observational studies built on what people said they did, so they show association. They suggest that 2 sessions of about 30 minutes a week sits in the range linked with the lowest risk. They do not show that more lifting is harmful. The plans below run longer than that because they aim at strength and muscle, where more volume goes with more gain (Peterson 2011), and these cohorts cannot say how the extra time changes the risk link.

Bone density and riders

Bone responds to load, and cycling carries very little of it. A review of 31 studies found that adult road cyclists in regular training have low bone density in key regions such as the lower spine (Olmedillas 2012). Mountain biking, or cycling combined with other sports, looked better in the same review.

The closest trial comes from non-cyclists. In 38 active men with low bone mass, average age 44, 12 months of either lifting 2 times a week or jumping 3 times a week raised spine density, and only lifting raised hip density (Hinton 2015). The research behind the plans turned up no lifting trial in cyclists. A bone density scan is worth asking your doctor about if you have ridden for years.

Strength gains in masters athletes

In 1 small study, 9 masters endurance athletes with an average age of 51 and 8 young athletes trained their knee extensors 3 times a week for 3 weeks (Louis 2012). The masters gained 17.8% in strength against 5.9% for the young, and their cycling efficiency rose. It was short and small, so read it as an early signal. It fits the wider picture that strength responds well at this age, especially when you start from a lower level.

How the plans adjust with age

Foundations is the starting point if you are new to lifting or coming back after time off. It teaches the squat, hinge, press, and pull with dumbbells, kettlebells, a trap bar, or bodyweight, in 2 days a week of about 40 minutes. An optional 3rd day of 30 minutes is there for practice. Week 1 is 2 sets of everything, every set stops with about 3 reps left, and weight and reps go up 1 at a time, never both at once. Every 4th week is a lighter week. From week 8, if you have a barbell, the app offers a move to Full Body with your numbers already logged.

At 60 and over, Foundations makes 2 changes. Sit-to-Stand takes the place of jumps, and Day A and Day B sit 72 hours apart when your week allows. Both are coaching practice rather than trial results.

If you already lift, Full Body runs main lifts at 4 to 6 reps across 2 days a week, with an optional upper day. Durability adds calf and single-leg strength for runners and riders in 2 short sessions a week. The details for each plan are on the plans page.