Top 10 Questions Competitive Masters Athletes Ask Strength and Conditioning Coaches

Coach Dave
May 27
3 min read

Updated: Jun 3

Masters athletes are redefining what athletic longevity looks like. Whether you're returning to sport or chasing another national title, here’s our guide to the top 10 questions coaches hear from competitive Masters athletes and evidence-backed training principles every older athlete needs to train smarter and maximise performance.

1. Can I still compete at a high level at my age?

100% yes—but not by doing what you did in your 20s. Too many Masters athletes repeat old-school methods or train with younger groups without direction. Training must be specific to your current sport, physiology, and goals. Analyze your event, identify personal strengths and weaknesses, and tailor a program that suits your needs today—not 10 years ago.

Training Tip #1 – Be specific Know your event. Design your strength, conditioning, and recovery around your sport’s unique demands—not generic fitness or nostalgia-driven routines.

2. What’s the biggest mistake Masters athletes make when increasing training?

Doing too much, too soon. Many get excited, ramp up volume or intensity too quickly, and end up with tendonitis, plantar fasciitis, or worse. Recovery capacity declines with age, and tissues need time to adapt.

Training Tip #2 – Plan Your Progress Progressively increase duration first, then frequency, and only then intensity. Make sure gains are earned, not rushed.

3. Should I still train with high intensity?

Absolutely. In fact, you must. Type II muscle fibers (fast-twitch, power-generating) shrink with age unless stimulated through heavy lifting, sprinting, or explosive training. Athletes who maintain intensity retain performance longer.

Training Tip #3 – Intensity is King Sprint. Lift heavy. Add intervals. Intensity preserves muscle, power, and performance—especially after 40. Just make sure you're cleared and appropriately screened. And remember - more is not always better.

4. How important is recovery for my age group?

It’s critical. Older athletes recover slower, and skipping recovery is a fast track to burnout or injury. Recovery isn’t a luxury—it’s a skill that needs daily practice.

Training Tip #4 – Recover is your FIRST Priority Use the same recovery tools elite athletes use: nutrition, sleep, compression, contrast water therapy, and mobility work. You’ve earned your rest—use it strategically.

5. I’m losing flexibility. Does that really affect performance?

Yes. Limited mobility, especially in the hips, shoulders, and thoracic spine, can degrade mechanics, increase injury risk, and cap your athletic output.

Training Tip #5 – Do Not Ignore Mobility Include daily dynamic mobility work. Make flexibility non-negotiable—not just for injury prevention, but for efficient movement patterns and power output.

6. Is strength training optional or essential for me?

It’s essential. Strength and power training fight sarcopenia (age-related muscle loss), improve sport performance, and help prevent injury. The best Masters athletes build their seasons around it.

Training Tip #6 – Make Strength & Power Integral to Your Training Lift heavy. Move fast. Use Olympic lift derivatives, sled work, and compound lifts. Even twice per week can make a huge impact.

7. How often do I need to train to stay competitive?

Consistency beats intensity alone. Even with work, family, and life stress, a consistent 3–6 session weekly plan (with sport-specific and strength work) will keep you progressing.

Training Tip #7 – Turn Up!! Use shorter, high-impact sessions when time is tight. A well-structured 30-minute session can do more than a random 90-minute one.

8. Do warm-ups and cooldowns still matter?

More than ever. Quality warm-ups prepare your nervous system, improve mobility, and reduce risk of soft tissue strain. Cooldowns help with recovery and performance tracking.

Training Tip #8 – The Way You Start & Finish Affects the Outcome Prioritize movement prep. Add mobility drills, activation work, and a cooldown routine to every session.

9. Should I plan my training or just play and train hard?

Without structure, you’ll plateau—or regress. Too many Masters athletes train hard but without a clear progression. Periodized training will balance load, recovery, and peak performance phases.

Training Tip #9 – Create a Structure Use training blocks. Cycle intensities. Plan peak weeks. Schedule Rest/Recovery It’s how elite and long-lasting athletes stay consistent year after year.

10. How do I know when to push and when to pull back?

Your body talks. Learn its language. Some days you’ll need to pull back, others you’ll surprise yourself. Know the difference between soreness and pain, tiredness and burnout.

Training Tip #10 – Don't Let Ego or Fear Dictate Track your sleep, mood, soreness, and energy. Modify based on what your body is telling you—not just what your program says.

Final Thoughts for Masters Athletes Who Want to Compete

Competing as a Masters Athlete is about more than surviving—it’s about thriving through experience, strategy, and smart training. You can continue to thrive by: