The Masters Athlete: a (not so new) new phenomena

The reason I am writing about the Masters Athlete is twofold. First, I am a masters athlete (or wannabe masters athlete). Secondly, this is a growing phenomenon and one that is an important signifier of several things, including a recognition that intense physical activity is not reserved for young people and is a good thing for those of us aged 50 and older.

In recent times, with ageing came advice to retire from strenuous activity. The Ancient Greeks may have seen middle age differently. The mythological hero that this site is named after is not depicted as a young man in some statues. I’d say that he’s in his late 40s and even into his 50s. Jupiter, or Zeus then as the Greeks knew him, was the king of the gods and men, the bearer of thunder and a symbol of strength and power. Depictions of Jupiter, and Zeus, are also of a mature man.    

The Ancient Spartans served in the military until the age of 60 and in Athens at the same time, serving in the military was a duty for all male free citizens even those in middle age and beyond. Socrates was a well-known veteran warrior fighting in the Peloponnesian War when he was in his 40s and possibly into his 50s. He was able to distinguish himself on the battlefield even at this age because it was said he “took care to exercise his body and kept in good condition.”

My point here is not that older people should enlist in the military. The Herculean way seeks to preserve life and physical activity, for young and older alike, and this crucially important for ensuring we live longer and with better quality of life. Older Spartans, and people like Socrates, were able to enter the battlefield because they maintained their physical activity. We can take a cue from this and remain battle-ready into older age, not for the battlefield, but to enjoy life to its fullest for as long as we can.

The masters athlete is defined as someone, typically over 35, who trains and competes in athletic competition designed for older people. The number of masters athletes has increased dramatically in recent years. One reason for this is the changing demographics in many countries, especially in “western” countries. The other reason which has received less coverage partly due to a lack of study is that masters athletes age better than those that do not undertake vigorous exercise. I can speak of this from an anecdotal viewpoint and from a few studies that have investigated the science of “competitive” or organised forms of vigorous exercise and ageing. In this post, I want to make an argument that engaging in high intensity exercise, which includes both strength training and intense cardiovascular activity, regularly becomes more important as one ages for several reasons. The first and most important is that such exercise slows down ageing. Second, because of the anti-ageing benefits that come with high intensity exercise, quality of life is improved. Third, exercise of this kind usually comes with other positive life-style choices such as healthier nutrition, decreased levels of alcoholic consumption, non-smoking, and sociability. Fourth, exercise generally, but especially high intensity exercise in group environments improves mental and emotional health. 

Not everyone who engages in intense exercise is going to be a masters champion. However, no one is unable to participate in events that require training, discipline, determination, and a high level of fitness. The large increase in the numbers of older people participating and the growing number of events catering to non-sport specific competitive athletes is on the rise. CrossFit and CrossFit style competitions are an example of this and provide opportunities for the everyday athlete to participate and test their fitness against others especially other people in their age group. The Herculean Way is committed to promoting the idea that people of all ages should engage in some form of “competitive’ activity. THW believes age is no barrier or excuse. The opposite is true, according to recent research, “masters athletes challenge traditional ideas of ageing as bodily decline and frailty” and are considered to be models of “successful” or positive ageing”.  

Hopefully, you’re already exercising and in great shape. If not, you’ve been persuaded by THW and other sources to start. Either way, working towards a goal or goals, other than looking better or losing some weight, will add another dimension to your training. Here are some things you could aim for:

The World Masters Athletics: If athletics is your thing, then masters athletics might be perfect for you. Decathlon, 10k and the marathon are the main events. 

Hyrox: Hyrox says it is a fitness race. And, watching the event last year it certainly is. It’s a running event where every 1 km of running is punctuated by a series of challenges from pushing and pulling a sled to walking lunges with a weight on your back. The event is divided into Pro and Open categories and the winners of each age group are announced at the conclusion of the event.

CrossFit: CrossFit has numerous events each year for masters athletes. Athletes are grouped by age (masters starts at 35+) and you can compete in different divisions (beginners, intermediate and advanced). Local comps occur at CrossFit everywhere. Local winners then compete at regional competitions all the way up to the CrossFit masters games held once a year. In 2023, the games were held in New Zealand in August.

For some inspiration and to be reminded you’re never too old, here are some examples of masters athletes:

Fauja Singh: If you thought you were too old to start running then check this guy out. He started running at age 89 and even ran a marathon aged 100 in 8 hours 11minutes and 6 seconds. At 112 he is now retired from running turning to inspiring others to commit to their fitness.

Joke Dikhoff: Became the oldest competitor at the CrossFit Games at age 72. Dikhoff, who is from the Netherlands still performs legless rope climbs, barbell front squats, barbell snatches and a range of other exercises that many people decades younger than her have never contemplated doing.

Jacinto Bonilla: This now 83-year-old is still incredibly active performing strict pull ups, wall balls, and a range of other intense exercises at his CrossFit gym in New York. Bonilla started CrossFit in 2006 at age 67 and each year he completes a birthday workout of the day (WoD) to mark the day. His WoD on his 80th birthday was 80 double unders, 80 air squats, 80 push-ups, 80 pull ups, 80 wall balls, 80 kettlebell swings, 80 deadlifts and finishes with another 80 double unders! 

Edith Murway-Traina: Sadly, Edith Murway-Traina passed away last year aged 101. Edith started lifting weights in her 90s and at age 100 entered the Guinness Book of Records as the world’s oldest powerlifter. In her powerlifting career, she won nine events recording a 68 kilogram deadlift and 30.3 kilo bench press. Not bad for someone in their 90s.

Those are a few examples. There are many, many more. The Herculean Way hopes you become one as well.

By competing as a masters athlete, you will ensure you age well both physically and mentally. And, in doing so, you will have met an obligation to yourself and to society. I will talk more about the societal responsibilities in some later posts. For now, the key is to understand that we all have an obligation to ourselves to remain healthy and fit for life into our old age. We also have an obligation to society to reduce the burden of ageing, to live good lives as a model of others, and to reduce our consumption to save the planet. Being a masters athlete might mean setting an age world record, it might mean setting a personal best, or it might mean staying fit, healthy, active and agile into old age. Whatever it might be, being a masters athlete is a worthy pursuit for all of us as we age.