Why Explosive, Off-the-Bike Exercise Slows Ageing After 40

Plus 5 Workouts to Build a Stronger, More Resilient Body

Training Strong After 40: Why Power and Strength Still Matter

Here at Natural Balance, we are passionate about helping our clients optimise health, increase capacity, maximise capability and enhance their performance – whatever age or fitness levels.

Turning 40 often brings plenty of discussion about how training should change, particularly for active people or keen cyclists. The good news is that this stage of life presents a great opportunity to train smarter and support long-term performance. Adding the right kind of explosive, off-the-bike exercises can help maintain muscle power, support healthy ageing, and keep your body strong and resilient well into your 40s, 50s and beyond.

While endurance remains important, incorporating strength and power training into your weekly routine helps support the physical qualities that benefit most from targeted training as we age.

Why Explosive, Off-the-Bike Exercise Slows Ageing After 40 for Keen Cyclists

Why Strength and Power Become Even More Important

As we move through our 40s and beyond, maintaining muscle mass and function becomes increasingly important for both performance and everyday wellbeing. Research suggests that muscle mass can gradually decrease by around 1% per year from our mid-30s, while muscle power may change at a slightly faster rate. Strength and power training can play an important role in supporting muscle health during this time.

This is where explosive, off-the-bike training can be particularly beneficial. These exercises engage fast-twitch muscle fibres, which are key for producing power and reacting quickly - helping you stay agile, strong, and capable both on and off the bike.

Strength vs Power: Why the Difference Matters

It’s easy to use the words strength and power interchangeably - but there’s an important distinction, especially after 40.

• Strength = the maximum force your muscles can produce. It’s about “how much you can lift” or “how hard you can push.” Classic strength exercises include squats, deadlifts, and presses.

• Power = strength applied quickly. It’s about generating force explosively, combining speed with muscle effort. Think jump squats, sprinting, or kettlebell swings.

Both strength and power decline with age, but power tends to drop faster because fast-twitch fibres - responsible for explosive movements - reduce more quickly. Losing power affects everyday function, not just athletic performance. Maintaining it helps with balance, reaction time, and the ability to move confidently in daily life.

In short: keeping your strength is important, but maintaining power is essential for ageing well. Explosive exercises are the key to achieving both.

The Benefits of Explosive Exercise After 40

Adding high-intensity, dynamic movements to your routine can deliver multiple benefits:

• Preserves muscle power – keeping fast-twitch fibres active and responsive.

• Improves mobility and balance – vital for everyday movements and injury prevention.

• Strengthens bones – high-intensity impact and resistance training stimulate bone health.

• Reduces pain and injury risk – moderate-to-vigorous exercise helps maintain joint and muscle health.

• Supports daily function – from climbing stairs to lifting objects, explosive power keeps you moving efficiently.

5 Explosive Exercises to Build Strength and Power

Here are five exercises that are simple to add to your off-the-bike routine, helping you build a stronger, more resilient body:

1. Deadlifts

Targets: glutes, hamstrings, lower back, core

A foundational exercise for building overall strength. Focus on lifting with control and maintaining posture.

• 3–5 sets

• 6–10 reps

2. Lunges

Targets: quads, glutes, balance muscles

Lunges strengthen each leg individually, improving coordination and stability.

• 3–5 sets

• 20–30 reps total

3. Lumbar Hyperextensions

Targets: lower back and posterior chain

Strengthen your lower back to support posture and reduce injury risk.

• 3–5 sets

• 15 reps

4. Alternate Hip Thrust

Targets: glutes and core

Develop explosive hip extension, essential for cycling, running, and daily movements.

• 3–5 sets

• 20–30 reps

5. Russian Twists

Targets: core and rotational strength

Improve torso stability and control, which translates to better balance and functional movement.

• 3–5 sets

• 20–30 reps

How to Start

If you’re new to explosive training, start gradually:

• Build a base of strength first

• Focus on technique and control

• Progressively increase speed and intensity

• Avoid jumping straight into advanced plyometric movements

Your body will adapt quickly if you keep progression steady and consistent.

Putting It All Together

Cycling and endurance exercise remain fantastic for fitness, but relying on endurance alone may not preserve muscle power or functional strength as effectively as combining it with explosive, off-the-bike exercises.

A well-rounded routine after 40 includes:

• Endurance training

• Strength and resistance exercises

• Explosive power movements

• Mobility and recovery work

Ageing doesn’t have to mean slowing down. By incorporating explosive exercises, you maintain the power, balance, and resilience that allow you to stay active, agile, and confident in your body - both on and off the bike.

Contact us to learn how we can help you maximise your fitness levels, whatever age. Or book your appointment with Phil the Physio here: https://naturalbalance.connect.tm3app.com/