Decade-Specific Training: A Guide to Optimising Your Approach

By Matt Ellingsen, Co-founder of Hypha

What I love about Hypha is being in a class training alongside members aged between 20 and 65. 70s, 80s, 90s and 00s birth dates are all represented.

And a few months back I found myself in a conversation — pre class — with members spanning each one of those decades. What struck me wasn't the different ages but how their training has adapted over time in order to help them stay equally as fit as each other. I even brought out this cracking cliche "I used to think more was always better. Now I understand that better is always better."

I’ve thought about my own body's evolution from my 20s into my 50s, and note I got so much wrong over the years. And, while it’s obvious that “each decade demands its own training approach”, I thought I should do some research to back up what was on my mind.

Over the next few months we’ll dig into each decade more… but for now here’s what’s worth knowing.

The Challenge

Like me, many of us establish training patterns early in life and try to hold on to them regardless of how our bodies change. We either push too hard as we age or back off too much, neither of which serves us optimally. The real challenge isn't finding the "perfect" program – it's finding the right approach for where we are now.

What Research Shows About Training Through the Decades

Let’s explore how training priorities should evolve as we age. This research fascinated me. I wish I’d have heard it when I was in my 20s. Or perhaps I did but was too arrogant to listen.

Let’s also remember that this is just a guide. Everyone is different. And there are a number of other factors involved. But the general essence of what’s said is so relevant.

Your 20s: Building Foundations

Priority Focus: Movement quality and physical literacy

Research shows that this decade provides a crucial window for developing movement patterns that will serve you for life. Yet many in their 20s skip this foundation in favour of intensity or appearance-focused training.

Key Training Elements:

• Master fundamental movement patterns before adding significant load

• Develop strength through full ranges of motion

• Build body awareness and coordination through varied activities

• Establish proper recovery habits before they become crucial

• Learn appropriate scaling to manage intensity

Why This Matters: Studies show that movement patterns established in your 20s often persist for decades. Those who develop quality movement early report 40% fewer injuries in later decades.

Your 30s: Balancing Optimisation and Sustainability

Priority Focus: Efficiency and systemisation

This decade often brings increased career and family demands, making training efficiency critical. Research shows that those who adapt their approach during this transitional decade maintain consistency better than those who try to train like they're still in their 20s.

Key Training Elements:

• Focus on time-efficient training with compound movements

• Systematise nutrition and recovery to support reduced recovery capacity

• Begin paying closer attention to joint health and mobility

• Develop sustainable training schedules that accommodate life demands

• Maintain strength training as a non-negotiable element

Why This Matters: Studies in the Journal of Strength and Conditioning Research indicate that consistent moderate training in your 30s produces better long-term outcomes than sporadic intense sessions. This is when sustainability becomes crucial.

Your 40s: The Critical Decade

Priority Focus: Preservation and adaptation

Research identifies your 40s as the "critical decade" for maintaining muscle mass and metabolic health. Natural muscle loss (sarcopenia) accelerates without proper stimulus, making this the decade where strength training becomes most crucial.

Let’s note that the female body can change significantly during this decade. That was not a core part of my research. We’ll cover this more another time. However, what’s written below is still very relevant.

Key Training Elements:

• Prioritise resistance training at appropriate intensities

• Extend warm-up protocols to prepare joints and tissues

• Implement more structured recovery between intense sessions

• Pay attention to sleep quality as a training variable

• Consider heart rate variability and recovery markers

Why This Matters: Studies show that adults who maintain resistance training through their 40s experience significantly better health outcomes in their 60s and 70s. This decade sets the trajectory for your later years.

Your 50s: Reinforcing Resilience

Priority Focus: Joint health and tissue elasticity

This decade typically brings more pronounced changes in connective tissue elasticity and recovery capacity. Research shows that training approaches that acknowledge these changes produce better outcomes than those that ignore them.

Key Training Elements:

• Focus on maintaining strength while respecting joint health

• Increase focus on mobility work and tissue quality

• Implement strategic loading patterns that challenge strength without excessive joint stress

• Prioritise protein intake to support muscle maintenance

• Emphasise weight-bearing exercises for bone density

Why This Matters: Longitudinal studies demonstrate that adults who adapt their training in their 50s maintain activity levels similar to people 10-15 years younger than those who don't adapt appropriately.

Your 60s and Beyond: Training for Independence

Priority Focus: Functional capacity and neural patterns

Research clearly shows that maintaining independence in later decades correlates directly with strength, balance, and movement confidence. This decade is not about stepping back from training but about training specifically for longevity.

Key Training Elements:

• Focus on the "Essential Six" functional movements: squat, hinge, push, pull, carry, get up/down from the floor

• Implement balance challenges in varied environments

• Maintain loading that challenges muscles without excessive joint stress

• Include cognitive elements in movement practice

• Prioritise consistency over intensity

Why This Matters: Studies show that adults who maintain appropriate strength training in this decade dramatically reduce fall risk, maintain cognitive function, and preserve independence for significantly longer.

A Masters Athlete's Perspective

Through my own journey as an athlete and studying the research on aging and performance, I've learned that adapting your training approach isn't about lowering expectations – it's about optimising results.

When I look at our most successful members, the pattern is clear: they've evolved their training to match their changing bodies rather than trying to force approaches that no longer serve them. They train not just for today but for the decades ahead.

Remember, the goal isn't to train like someone younger – it's to be the best version of yourself at whatever age you are now. By understanding the priorities and approaches that work best for your current decade, you can create training that truly serves your body's present needs while building toward a strong, capable future.