How to Adjust Training Volume for Older Athletes - Lewis Physical Therapy & Sports Rehab

What you’ll learn in this blog

• Why training volume needs to change as athletes get older or accumulate injuries

• How to balance “less is more” without losing performance gains

• Why practice and sport demands must be factored into weight room programming

• The role injury history plays in determining training capacity

Why Training Volume Needs to Change Over Time

When athletes are younger or early in their training age, higher training volumes can be extremely beneficial. The repeated exposure to strength training, sprinting, and skill work builds structural adaptations that set the foundation for future performance.

But as an athlete ages — whether from years of competition, surgeries, or just accumulated wear and tear — the body often can’t handle the same workload it once did. Training like you did 5–10 years ago may no longer lead to better results and instead increase the risk of overtraining, injury, or slow recovery.

Follow these steps to adjust training volume

1. Find the right frequency
An athlete who used to thrive on five training sessions per week may now see the best results from two or three high-quality sessions. The key is the quality of stimulus, not the number of sessions.

2. Factor in practice demands
Team sport practices include running, sprinting, and submaximal work that all count as training stress. For example, a football player with high-speed exposures in practice may not benefit from additional sprints that same day. Weight room volume should always complement — not compete with — practice.

3. Adjust intensity based on recovery
If an athlete is neurologically “fried” after practice, trimming a lift from five planned exercises down to three may be the smarter option. This protects recovery and ensures the athlete is ready for the next day’s session.

4. Consider injury history as part of “training age”
A 20-year-old athlete with multiple surgeries may have the same limitations as a 35-year-old with fewer injuries. Injury history CAN accelerates the aging effect on training volume, making “less is more” even more important.

Bottom Line

For older athletes — whether due to age, accumulated injuries, or years of sport — performance training should focus on the minimum effective dose. The priority isn’t doing more in the weight room; it’s ensuring athletes stay available, resilient, and ready to perform in their sport.

🎙 Listen to This Episode on The Lewis Physical Therapy & Sports Rehab Podcast

Catch the full breakdown of how to adjust training volume for older athletes, including practical strategies to balance strength work, sprinting, and practice demands.

🎧 Listen on Spotify: https://open.spotify.com/show/4A6iBs0CzkAwSu9rUVPfGX?si=lrea2AaWQSy5USIT90KXhQ

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🎥 Watch the Full Breakdown on YouTube

Don’t miss the full breakdown on programming volume for older athletes.
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