You’re not old.
You’re just not 25 anymore—and that’s totally fine.
In fact, most of the mountain bikers we speak to over 40 are riding harder, smarter, and with more skill than they ever did in their twenties. The only difference? These days, your body lets you know when you’ve pushed it too far—and recovery takes longer than it used to.
So if you’re an MTB rider in your 40s, 50s, or beyond, and you want to keep riding hard without being sidelined by pain, fatigue, or burnout, this article is for you.
Let’s break down the reality of fitness training for riders over 40—and how you can ride stronger, longer, and pain-free with the right kind of strength work.
Why MTB Strength Training Matters More After 40
Once you hit your 40s, your body starts to change. It’s not all doom and gloom, but you do need to train a bit smarter to stay strong on the bike.
Here’s what’s going on under the hood:
- Muscle mass and strength start to decline (unless you do something about it)
- Joint aches and mobility issues creep in
- Recovery gets slower
- Hormones shift—meaning fatigue hits harder
That’s the bad news.
The good news? A smart strength training plan can offset almost all of this. And for MTB riders, the benefits are massive:
✅ More power on climbs
✅ Better endurance on big days out
✅ Stronger joints = fewer injuries
✅ Improved posture and body control on technical trails
✅ Faster recovery after rides
And guess what? You don’t need to smash yourself in the gym five days a week to get these benefits.
What’s Stopping Most Riders Over 40?
We recently surveyed a bunch of riders over 40 to find out what’s actually stopping them from training. Here’s what they said:
1. Lack of Time
No surprises here. Between work, family, and trying to grab time on the bike, most riders don’t want to spend hours in the gym. Totally fair – we get it!
2. Aches, Pains, and Recovery Issues
Back pain. Knee pain. Stiff shoulders. You name it. Most riders said they can still ride—but training often gets ditched when things start to hurt.
3. Not Knowing What to Do
Many riders said they wanted to train, but didn’t know what exercises would actually help their riding. Fair enough—there’s a lot of conflicting advice out there.
4. Lack of Motivation or Consistency
Some admitted they just find it hard to stick to a plan. No judgement—we’ve all been there.
So What’s the Solution?
You need a fitness training plan that works with your life and your body, not against it.
That means:
- Short, effective workouts (45 Minutes is ideal)
- No pointless fluff—only exercises that actually make you a better rider
- A focus on mobility, strength, and recovery
- Training that focuses on movement and control instead of just lifting heavy.
- Progress you can feel on the trail
You don’t need to train like an athlete. You just need to train like a rider who wants to keep riding well into their 50s, 60s and beyond.
The Core Elements of MTB Fitness for Over-40 Riders
Let’s get into what your training should actually look like.
🏋️ 1. Strength Training
This is your foundation. A well-structured strength plan builds resilience, helps prevent injuries, and gives you more power on the bike.
Focus on:
- Squats, lunges, and deadlifts (bodyweight or with weight)
- Moving in different directions – not just forward and back.
- Core stability (planks, bird dogs, anti-rotation work)
- Upper body pushing/pulling (push-ups, rows)
You only need 2-3 sessions per week, and it can be done at home with minimal kit.
🧘 2. Mobility & Flexibility
Don’t skip this. As we age, we lose mobility fast—especially in the hips, spine, and shoulders.
Prioritise:
- Daily 5–10 minute routines – ‘Little and often’ is very effective.
- Thoracic spine and hip mobility
- Hamstring and calf flexibility
🛠️ 3. Recovery
If you’re smashing it on the bike and in the gym but not recovering, you’re going backwards.
- Sleep: non-negotiable
- Nutrition: eat real food, get enough protein
- Rest days: actually take them
- Active recovery: walks, light stretching, or easy rides
🚴 4. Riding Smart
Not every ride needs to be full-gas. Mix up your intensity. Enjoy technical sessions, long aerobic rides, and even the odd recovery spin.
FAQs We Hear All the Time
“I already ride 2-3 times a week. Do I really need to train off the bike too?”
Yes—riding is great, but it doesn’t build the strength or mobility you need to stay injury-free and to age well off the bike. Strength work fills in those gaps.
“Isn’t lifting weights dangerous at my age?”
Not if it’s done properly. In fact, strength training is one of the best ways to protect your joints and spine as you age.
“I don’t have time for long workouts.”
You don’t need them. 45 minutes, 2 times a week is enough if it’s MTB-specific and well structured.
What Kind of Results Can You Expect?
With just a few weeks of focused strength training, most riders notice:
- Less fatigue on longer rides
- Better posture and handling on techy terrain
- Reduced knee, back, and shoulder pain
- Faster recovery after big days out
- More confidence and flow on the bike
And the best part? You’re not just riding stronger—you’re riding longer into life.
Final Thoughts: Ride Smarter, Not Just Harder
If you’re over 40, MTB doesn’t have to become a game of “how long can I keep going before something breaks.” You’ve just got to shift your approach a bit.
Strength, mobility, and smart recovery are your best tools for keeping the stoke high and the crashes low.
So stop grinding through aches and slow rides. Start training smart—and give your future self a hell of a lot more fun on the bike.
Ready to Get Started?
Check out our Over-40 MTB Strength Program —built for riders just like you, with workouts that fit your life and make a real difference on the trail. Ride strong. Stay sharp. Keep pushing.
