I’m Gigi M. Knudtson, and for more than two decades I’ve worked with recreational and competitive athletes who wanted to keep playing well past forty without sacrificing their knees, hips, or lower back. In my experience, the problem is rarely motivation. It is usually programming: people train as if they were 25, then wonder why recovery suddenly takes twice as long.
This guide is written for tennis players, swimmers, rowers, cyclists, paddlers, golfers, hikers, and anyone who loves movement but no longer tolerates repetitive impact. I will walk through the physiology of aging, the routine structure that actually works, and the common mistakes that quietly shorten athletic careers.
After forty, several predictable biological changes affect training:
None of this means performance must collapse. It means the training inputs must become smarter. I’ve often seen athletes extend their competitive years by a decade simply by reducing impact and increasing strength, mobility, and recovery quality.
This framework fits most healthy adults over 40 who practice low-impact sports 2–4 times per week.
In my experience, athletes over forty either under-train strength or over-train it. The sweet spot is moderate volume, controlled tempo, and perfect technique.
Two to four sets of 6–10 slow, controlled repetitions is sufficient for most people.
Running is not mandatory for cardiovascular fitness. I’ve coached national-level athletes who never ran a mile after age 45.
A blend of steady sessions (30–60 minutes) and short interval work maintains VO₂ max with minimal joint stress.
Tight hips, stiff ankles, and immobile thoracic spines are behind many “mysterious” knee and shoulder injuries.
If you only have ten minutes, spend it on mobility. Strong muscles on immobile joints simply redirect stress to the weakest structure.By Gigi M. Knudtson, Founder
Yes. When combined with progressive strength training and sport practice, low-impact cardio fully supports competitive performance for most recreational and masters-level athletes.
One to two per week, depending on total volume and stress.
Properly loaded strength training usually reduces joint pain by improving stability and force distribution.
Dynamic mobility is preferable before training; longer static stretching fits better after sessions.
With intelligent training and recovery, many athletes maintain strong performance into their 60s.