For experienced weightlifters like us, the greatest challenge lies in progressing despite the effects of aging. Beyond the age of 35, we encounter obstacles such as reduced flexibility, slower recovery rates, and shifts in muscle distribution. Moreover, our neurological functions slow down, causing delays in transmitting signals from our brains to our muscles. Balancing our careers, families, and other commitments often disrupts our training consistency. It's essential to comprehend these dynamics, particularly the varying impacts of age on our neurological and muscular systems, and how they intersect. This understanding is critical in developing effective training modalities.
NEUROLOGICAL SPEED
Neurological speed, the nervous system's ability to rapidly recruit muscle fibers, typically diminishes with age. Peak neurological reaction times generally occur in our mid-20s, followed by a steady decline throughout our lifetime. This decline directly impacts the explosiveness required for Olympic lifts. To mitigate this effect, athletes should prioritize refining their technique through consistent practice and targeted drills. By refining movement patterns and enhancing motor control, athletes can partially compensate for the reduced neurological speed.
Additionally, factors such as fatigue and nutrition significantly influence reaction times on any given day. Balancing demanding schedules, including work and family responsibilities, poses challenges for masters athletes in controlling these variables. Therefore, planning ahead of important competitions or training sessions becomes essential for optimizing performance.
STRENGTH
The majority of masters athletes typically begin their athletic pursuits after the age of 30. Fortunately, the chances that any given masters athlete has reached their genetic peak in strength are quite slim. Unlike neurological speed, which declines with age, strength development follows a different trajectory. Despite hormonal changes, individuals can continue to develop strength throughout their lives, often peaking in their 40s and 50s. Muscles respond to resistance training throughout our lives, but as hormonal levels decrease, the muscles' ability to recover from intense training diminishes.
Therefore, recovery and the careful planning of training cycles become crucial for masters athletes. While they can still train intensely, the recovery period becomes longer. For instance, after a heavy back squat session, a 30-year-old athlete might be able to perform at a lower intensity the next day, but it could take up to two weeks to achieve the same or better performance again. On the other hand, a 40-year-old athlete is unlikely to effectively train the day after such a session, but with adequate recovery and varied training, they can still improve their performance within 2-3 weeks. Pushing too hard too soon increases the risk of injury significantly.
UNDERSTANDING REALITIES AND COACHING
Understanding these physiological realities is crucial for sustaining strength development and preventing injuries in master athletes. Often, experienced lifters struggle to set aside their egos before entering the gym. This underscores the critical role of a coach, particularly for athletes who are also coach's themselves. Athletes typically believe they can surpass normal limits and defy physiological norms, making it difficult for them to program training realistically. Drawing from nearly a decade of coaching experience, I firmly believe in the adage that "a man who coaches himself has a fool for a coach."
This is why I can't stress how important it is to find a coach you trust that understands that as a masters lifter you'll have limitations and factors that need to be considered within your programing. Through strategic periodization, considered exercise selection and thorough recovery strategies, masters athletes can continue to enhance their strength and movement efficiency. This approach helps compensate for the decline in speed, enabling all of us to excel and enjoy Olympic weightlifting well into our later years.
Brendan Sharpe
Exercise Physiologist
Head Coach Oasis Weightlifting Club
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