When was the last time you broke out a jump rope or an agility ladder? Chances are, it’s been a while. If you played sports growing up, you probably remember all sorts of agility and speed drills, but as you get older and less spry, those types of workouts become less common. Of course, strength training and cardio are important, but there’s a reason agility workouts are quietly making a comeback for men over 40.
“As we get older, the mantra of ‘use it or lose it’ becomes more true than ever before. Most of us in our 40s and 50s are dads. Our kids want to play with us. Our kids look to us and at us for inspiration, motivation, and to be a role model,” strength coach Zach Even-Esh, founder of The Underground Strength Gym, tells Men’s Journal. “Rather than telling them to ‘go outside and play,’ you want to be capable of doing so yourself! To do this, always be ready rather than getting stuck in ‘I have to get ready’ mode.”
Regular agility work helps you stay in that ready zone. And even if you’re not a dad, staying athletic as you age keeps you capable, confident, and moving well. The longer you go without athletic-style training, the harder it becomes to regain that athleticism. Here’s how to start.
How Often Should You Do Agility Training?
Men in their 40s and 50s should train in an athletic manner three times a week, according to Even-Esh.
“Those three days do not need to be intense or feel like high school basketball or football practice,” he says. “Instead, think of strength training as a practice. Build the skill of strength and durability without crushing yourself.”
Jump rope for a few minutes during every workout for a set duration or rep count. Perform agility or change of direction drills for five to 10 minutes after a warmup. Playing outside with your kids or other recreational activities like football, basketball, or pickleball also count as speed and agility work.
Agility Training Mistakes
“Adult men try to do too much, too soon. In essence, they are unprepared,” Even-Esh says. “The popular sport of pickleball is keeping physical therapists and doctors extremely busy thanks to an uprise in knee and ankle injuries. Why is this happening? Lack of preparation.”
To minimize your chance of injuries, you have to train for the demands of both life and sport. Think back to your youth sports-playing days. You practiced several times a week so your body could handle the work when it came time to step onto the pitch.
How to Start Agility Training in Your 40s
Even-Esh recommends easing in to agility training with preparation work that builds strength, stability, power, and movement quality. That includes prioritizing free weights over machines, adding calisthenics to your warmups, and doing foundational moves like lunges, crawls, sled pushes and pulls, and farmer carries.
“Go back to the ‘old school’ ways of training. Think, Herschel Walker and how he would jump rope and sprint hills. Think, P.E. class from the ’80s where we performed dynamic stretches from standing and seated positions along with endless calisthenics,” he says.
If you’re out of practice, starting here helps rebuild the athleticism you need before you tackling box jumps, power drills, and faster footwork.
Related: Strength Coach Reveals the Simple Bodyweight Circuit That Builds Cardio and Power Fast
