Training Hub
Training Resources
Your muscle still answers the training stimulus the same way it always did - the smart move is in how you dose the rest of it.
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Progressive overload after 50: how to push without breaking
Training Resources
The training that doesn't look like training - a squeeze test and a wobble drill - is carrying more predictive weight than almost anything else in your programme.
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Grip strength, balance and the 'boring' training that pays off longest
Training Resources
Not all your joints are ageing at the same rate - which means your mobility work shouldn't treat them like they are.
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Mobility work: the 10 minutes a day that prevents most injuries
Training Resources
The dose that works isn't the dose you'd guess - here's what the research actually supports.
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Building a strength routine that actually protects against sarcopenia
Healthy Eating & Diet
Flying to a race puts your gut and your body clock under stress before you've even started your warm-up. Here's how to manage both.
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Eating on the Road: Race-Day and Travel Nutrition That Actually Works
Healthy Eating & Diet
The evidence on intermittent fasting and muscle is more reassuring than the internet suggests - with a few caveats worth knowing before you build a training plan around it.
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The Real Deal on Intermittent Fasting for Older, Active Adults
Healthy Eating & Diet
Most race-morning stomach trouble isn't bad luck. It's a plate that was never tested in training.
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Simple Pre-Race Breakfasts That Won't Wreck Your Stomach
Healthy Eating & Diet
Cutting carbs after 50 feels like discipline. For a lot of training athletes, it's actually leaving performance on the table.
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What Masters Athletes Get Wrong About Carbs
Nutrition & Supplements
Once you know what "source of", "high in" and an authorised health claim actually mean, most supplement marketing gets a lot easier to see through.
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Reading a supplement label like a scientist
Nutrition & Supplements
The honest answer is "it depends which supplement you're asking about" - so here's the evidence for each, not a scare story about waiting too long.
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Should you take a joint supplement before joint pain starts, or after?
Nutrition & Supplements
If your mental image of creatine is a 22-year-old loading up before a gym session, it's about forty years out of date for the group it's actually best evidenced for.
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Creatine isn't just for bodybuilders
Nutrition & Supplements
It's not that you're getting soft. It's that the maths of adaptation has changed, and your programme needs to change with it.
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Why recovery gets harder after 50 (and what actually helps)