When it comes to training athletes over 30, Ben Bruno is a name that resonates. Known for his work with elite athletes and Hollywood A-listers, Bruno has built a reputation as one of the top trainers in the industry.
He’s a master at helping seasoned athletes extend their careers and optimise performance, especially those navigating the unique challenges of training after 30.
In this article, we’ll take a deep dive into Bruno’s approach to fitness, pulling insights from his interviews, and share his tips for training, nutrition, and recovery.
The Challenge of Training Athletes Over 30
Athletes over 30 are often still at the top of their game, but the body starts to demand more respect. Recovery slows, injuries linger, and the grind of years of high-intensity performance takes its toll. Ben Bruno has an intimate understanding of these realities.
In an interview with Men’s Health, Bruno highlighted the importance of adapting training to the individual:
“What worked when you were 20 won’t necessarily work when you’re 30 or 35. It’s all about staying strong, moving well, and doing it without beating your body up in the process.”
His philosophy? Train smarter, not harder.
Strength Training: The Foundation of Longevity
One of Bruno’s go-to strategies for athletes is prioritising strength training—but with a twist. Traditional heavy lifting can wear down joints, so he often incorporates low-impact movements that still deliver maximum strength benefits. His favourite tools? Resistance bands, dumbbells, and cable machines.
Ben’s Favourite Moves for Athletes Over 30:
- Trap Bar Deadlifts: “They’re easier on the lower back than traditional deadlifts but just as effective for building strength.”
- Sled Pushes and Pulls: “Great for power and conditioning without the pounding.”
- Nordic Hamstring Curls: “These strengthen the hamstrings and help protect against injury, which is crucial as you age.”
Bruno also emphasises consistency over intensity. Instead of gruelling, lengthy sessions, he recommends shorter, more focused workouts. Setting up a dedicated space at home with proper shock absorbent gym flooring and versatile gym equipment sets the foundation for a more consistent approach to workouts on a regular basis.
“Quality over quantity is the name of the game. If you can show up and give 100% to 45 minutes instead of half-assing two hours, you’ll see better results.”
Cardio: A Smarter Approach
Cardio becomes trickier as athletes age. The pounding from long-distance running or high-impact plyometrics can lead to wear and tear. Instead, Bruno often advises his clients to switch to lower-impact alternatives like cycling, rowing, or swimming.
For athletes needing to stay fast and agile, he includes interval sprints on a stationary bike or short bursts on a sled:
“It’s about keeping the heart rate up without grinding down the joints. Low-impact doesn’t mean low intensity—it’s just smarter intensity.”
Nutrition: Simplify and Individualise
When it comes to fuelling older athletes, Bruno keeps it simple. In a podcast with The School of Greatness, he broke down his dietary advice:
“You don’t need to be fancy. Eat whole foods, get enough protein, and avoid overcomplicating it with trends or gimmicks.”
Bruno encourages athletes to focus on balanced meals with lean protein, healthy fats, and plenty of veggies. He’s also a big advocate for portion control and mindful eating:
“The goal is to stay lean but energised. You can’t out-train a bad diet, especially as you get older.”
Recovery: The Key to Longevity
Perhaps the biggest shift in training athletes over 30 is the emphasis on recovery. Bruno stresses that without adequate rest, even the best workout regimen will backfire. His recovery toolkit includes:
- Sleep: “You can’t cheat your body. Sleep is where the magic happens.”
- Mobility Work: Foam rolling, dynamic stretching, and mobility drills are staples in his programmes.
- Active Rest Days: Light activities like walking or yoga to keep the body moving without overexertion.
- Massage and Therapy: For professional athletes, Bruno often recommends regular massages or physical therapy sessions.
He also uses recovery as a way to build mental toughness:
“Athletes want to push, push, push. Learning to pull back is a skill in itself and one that can extend your career.”
Ben’s Advice for Weekend Warriors Over 30
Not all of us are professional athletes, but Bruno’s principles apply to anyone looking to stay active and strong as they age. His advice? Start where you are and build slowly.
“It’s tempting to try and do everything at once, but consistency beats intensity every time. Build a routine you can stick to for years.”
Final Thoughts
Ben Bruno’s approach is a masterclass in sustainable fitness for athletes over 30. Whether you’re a professional chasing peak performance or someone trying to stay fit amidst a busy life, his philosophy of training smart, prioritising recovery, and eating well is a winning formula.
As Bruno often says,
“The goal isn’t just to perform well now—it’s to keep performing for as long as possible. That’s the true mark of success.”
So, here’s to smarter workouts, better recovery, and crushing it—at any age.
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