The Masters Athlete: Redefining Power and Bone Health After 40
Bone Density and Muscular Power Over 40
If you’re in your 50s or 60s, you’ve probably been told to "be careful" or "stick to low impact." But as a coach/nerd I’m here to bring up the science behind your muscles and bones. The safer you try to be by avoiding movement, the more fragile you actually become.
If you know me, you know I am not training my clients to win gold medals, I train them to be "hard to break." Whether that’s slipping on a patch of ice, reaching for a heavy box on a high shelf, or keeping up with the grandkids, life requires power and bone density.
The "Why" Behind the Impact
We naturally lose bone density as we age, which is the leading cause of fractures later in life. To keep your bones strong, you need to "surprise" them by forcing impact on them for them to realize they need to add more bone to withstand future stress.
Think of your bones like a bank account. You want to make "deposits" of strength and density now so you have a reserve later. Walking is a great "maintenance" habit, but it isn't a "deposit." Impact is the deposit.
Power: The "Use It or Lose It" Quality
Sarcopenia (muscle loss) gets all the headlines, but the loss of muscle power also happens quickly as we age. Power is what allows you to catch yourself if you trip, or to stay quick on the tennis court.
By placing jump variations in our sessions, we prime your Central Nervous System (CNS) and keep those fast-twitch fibers "awake." We aren't training you to be a pro high-jumper; we’re training you to catch yourself when you fall and even make sure you can beat your pickleball partner.
The Step-Down Strategy: Start Where You Are
You don’t need to be a "jumper" to get the benefits of impact training. In fact, you can start today in your own hallway.
The "Bottom Step" Habit:
Go to the bottom step of your stairs.
Lightly hop off onto a flat surface.
Do this 10 times, 3 times a day.
Aim for 3–4 days a week.
The Goal: A "Larger Life"
The point of this training isn't to see how much you can lift; it’s to see how much more you can do outside the gym.
It’s about the confidence to go on that e-bike tour in the Dolomites.
It’s about the strength to garden for three hours without a sore back.
It’s about staying independent and active for the next 30 years.