Video: Secrets to staying fast after 50 By Mayo Clinic Staff Share Facebook Twitter Print details The satisfaction of a good workout doesn't have an age limit. But as you get older, the way you take care of your body becomes more and more important for performance. Watch for expert advice on how to keep your speed as the birthdays keep rolling in. Show transcript Secrets to staying fast after 50 One: Rev up your workout. Add bursts of higher intensity movement for a more efficient fitness session. Two: Don't forget the weights. Strength training protects muscle mass and joints and boosts power. Three: Pack in protein. Pass over pretzels for peanut butter to get better training results. Four: Sleep like it's your job. Muscles need sleep to recover, so if you don't snooze, you'll lose! Guidance from the experts at Mayo Clinic. Show references Getting the most out of (very) short workouts. AARP. https://www.aarp.org/health/healthy-living/info-2020/value-of-short-workouts.html. Accessed January 28, 2025. Unhjem R, et al. Functional performance with age: The role of long-term strength training. Journal of Geriatric Physical Therapy. 2017; doi:10.1519/JPT.0000000000000141. Chase JD, et al. One night of sleep restriction following heavy exercise impairs 3-km cycling time-trial performance in the morning. Applied Physiology, Nutrition and Metabolism. 2017; doi:10.1139/apnm-2016-0698. Filippo GDG, et al. Higher protein intake is associated with improved muscle strength in elite senior athletes. Nutrition. 2017; doi:10.1016/j.nut.2017.05.003. VID-20455607