Over 40, play after weight training

[johnmccabe]

Back to gym for weights, mostly legs and cores. muscles feeling weak and sore after a leg day. I was pushing for max weight. Feeling different from the soreness after an intense match. Is there any general guidance on how to spread out hitting vs weights for 40+ year olds? Like, should I take a day off after weight training? Had too many injuries. Just want to be cautious.

 

[PKorda]

This is almost impossible to answer as it's based on your own personal situation. Listen to your body and do what's right for you. Personally I wouldn't need a day off but maybe others would, and your leg workout could be 10 x harder than mine or other peoples. Or after an heavy leg workout, could just scale your tennis down to some lighter hitting or some doubles, etc.

 

[onehandbh]

Back to gym for weights, mostly legs and cores. muscles feeling weak and sore after a leg day. I was pushing for max weight. Feeling different from the soreness after an intense match. Is there any general guidance on how to spread out hitting vs weights for 40+ year olds? Like, should I take a day off after weight training? Had too many injuries. Just want to be cautious.

What is your exact leg workout? Which exercises? amount of weight/reps?

Personally, I like playing the day after a hard leg workout because I find tennis helps to make the soreness go away faster and I can stretch after playing tennis.

 

[johnmccabe]

What is your exact leg workout? Which exercises? amount of weight/reps?

Personally, I like playing the day after a hard leg workout because I find tennis helps to make the soreness go away faster and I can stretch after playing tennis.

Leg press, curl and extension. 12 reps for low weight and then 6 reps a set, keep adding weight until maxed out. Leg press for example tops out at 300lbs.

 

[travlerajm]

I find tennis movements and leg exercises stress the legs differently. Do both in moderation if combining during same week.

 

[Rosstour]

Back to gym for weights, mostly legs and cores. muscles feeling weak and sore after a leg day. I was pushing for max weight. Feeling different from the soreness after an intense match. Is there any general guidance on how to spread out hitting vs weights for 40+ year olds? Like, should I take a day off after weight training? Had too many injuries. Just want to be cautious.

Dude are you dumb? You're not being cautious.

You've had how many injuries now? Apparently whatever the number is, it's not enough

You lift AFTER tennis, never before...how are you 40 and don't know this?

 

[johnmccabe]

Dude are you dumb? You're not being cautious.

You've had how many injuries now? Apparently whatever the number is, it's not enough

You lift AFTER tennis, never before...how are you 40 and don't know this?

Okay okay.... I never do them on the same day. Just trying to find out how many nights apart they have to be.

 

[johnmccabe]

I find tennis movements and leg exercises stress the legs differently. Do both in moderation if combining during same week.

So the keyword is moderate

 

[Rosstour]

Okay okay.... I never do them on the same day. Just trying to find out how many nights apart they have to be.

You can do them on the same day if you do them in the proper order

Tennis THEN lifting, and then be super serious about getting a big protein meal afterwards.

Lifting has to be the last thing you do. You get more out of it when you're already fatigued, and you will lessen your risk of injury

 

[johnmccabe]

You can do them on the same day if you do them in the proper order

Tennis THEN lifting, and then be super serious about getting a big protein meal afterwards.

Lifting has to be the last thing you do. You get more out of it when you're already fatigued, and you will lessen your risk of injury

Good to know

 

[yossarian]

I’ve done strength training before playing tennis and have never had an issue. I can’t say I play my best tennis after doing so, but both are hobbies and I don’t really care about playing at 100 percent every time I go out and hit

 

[GodlessEndeavor]

When you do a workout that is new to you or that you haven't done for a while, that results I a lot of soreness. This is even the case for experienced lifters, who often feel very sore after doing an exercise they've never done before.

Keep at it and over time you'll get used to your typical workouts.

 

[Rosstour]

I’ve done strength training before playing tennis and have never had an issue. I can’t say I play my best tennis after doing so, but both are hobbies and I don’t really care about playing at 100 percent every time I go out and hit

A player with OP's injury history can't be casual. Dude has balsa wood instead of tendons/ligaments

 

[SystemicAnomaly]

How about dynamic, explosive leg workouts rather than always pushing for max? Medicine ball work for the abs / core and other plyometric exercises for the legs? This should develop power — which is even more important than muscle strength in tennis.

Jump squats can be performed with a modest weight or no added weight at all. You can also perform an explosive leg press with a moderate weight. This can be done on an incline leg press where the body moves up the incline.

If your leg extension is rapid enuff on this exercise, you will jump off the platform. Balls of the feet & toes leave the platform last. Make sure that you are cushioning your landing — first with your feet and then with your knees.

 

[Alcawrath]

I’ve done strength training before playing tennis and have never had an issue. I can’t say I play my best tennis after doing so, but both are hobbies and I don’t really care about playing at 100 percent every time I go out and hit

You win best avatar

 

[johnmccabe]

How about dynamic, explosive leg workouts rather than always pushing for max? Medicine ball work for the abs / core and other plyometric exercises for the legs? This should develop power — which is even more important than muscle strength in tennis.

Jump squats can be performed with a modest weight or no added weight at all. You can also perform an explosive leg press with a moderate weight. This can be done on an incline leg press where the body moves up the incline.

If your leg extension is rapid enuff on this exercise, you will jump off the platform. Balls of the feet & toes leave the platform last. Make sure that you are cushioning your landing — first with your feet and then with your knees.

Yes... I need to figure out a better plan. Studying fitness is absolutely no fun compared to serve techniques or tactics.

 

[johnmccabe]

A player with OP's injury history can't be casual. Dude has balsa wood instead of tendons/ligaments

balsa wood? That's insulting... I have scrap cardboards

 

[Injured Again]

Back to gym for weights, mostly legs and cores. muscles feeling weak and sore after a leg day. I was pushing for max weight. Feeling different from the soreness after an intense match. Is there any general guidance on how to spread out hitting vs weights for 40+ year olds? Like, should I take a day off after weight training? Had too many injuries. Just want to be cautious.

Unless you are performing some sport which requires maximal force generation, there is really no benefit to doing anything near or at max weight. Tennis definitely doesn’t require that level of force generation so you’d be better off skipping max weight days, especially with injury concerns.

I lift five days a week. I only lift to warm up before hitting because my regular weight routine degrades my fine motor control so that I can’t train my tennis optimally. I will often play tennis in the morning and lift at night right before bedtime. I will do one heavier weight day a week, on a day before a day on which I won’t be playing any tennis.

Because I’ve been a gym rat for over four decades, I seem to have built up a capability to recover from my weight sessions overnight. I do full body every lifting day, usually 2-3 sets of every lift, and I usually will do a set of 10-15 reps at 50% and then 80% of my maximum. On my heavy days, I will do about twice the number of sets, and at 50, 60, 70, and 85% of my 1RM. If you train consistently and don’t do any really heavy days, eat and rest well, your body will adapt to successive easier days of lifting within a few months.

Form is critical to avoiding injury, as is consistency. And you have to have a stretching plan you will do multiple times each day. If you can’t resistance train for a couple of weeks, due to vacation or an injury, you have to start back up slowly, especially as you get older. I’m 62 and when I stop for a couple of weeks, It takes me at least a half dozen sessions to get back up to my normal weight, and I do these initial sessions with a day of rest in between. So two weeks off = about two weeks to get back to my normal routine.

Try to do complex movements that simulate using multiple muscle groups like in tennis. I also try to do my training when extended, i.e., I’ll do machine squats with my arms extended overhead or I’ll do barbell flys and straight arm overhead lifts on a bench with my legs extended straight out and lifted a couple of inches so I am working my abs simultaneously. This has really helped my ability to athletically perform on a court when I am really straining to get to a ball.

Good luck with your training. It will make a huge difference in injury prevention as well as helping to hold off Father Time.

 

[Robert F]

First, I refer you to Dan John, Jim Wendler and John Welbourne. They all have a lot of experience in the weight room and training athletes.
Second, how you build your program is based on your goals. If tennis is your priority, then doing weights afterwards is fine. If weights is your priority, than depending on how intense your tennis is, you might need to spread them out.

General rule of thumb for most in the weight room is 3-5 exercises for 3-5 sets for 5-12 reps 3-5 times a week. How often and how much depends on your training experience, how well you recover and your goals.
Ideally wanting sets to be fatiguing, not necessarily to failure but close to it (maybe 1-2 reps in the tank).

Just training full body two times a week can be adequate for those just wanting injury prevention and muscle retention. Someone wanting to take things to another level will need 3-5 times.
As one advances you can experiment with various splits like upper/lower or push/pull/legs.

When doing full body I think about hitting a pressing movement, hitting a pulling movement, hitting a squat movement and hitting a hinge movement (deadllift for example). And possibly an accessory exercise for each.
If doing upper/lower split I think about pulling vs. pushing for the upper body day and then anterior chain vs. posterior chain for the lower body day.

In terms of exercise selection I focus on compound movements--which can be done with barbells, dumbells, kettlebells or machines. Compound movements hit a group of muscles instead of isolating single muscles. But focus on compound exercises and if having time and energy you can add on some isolation stuff--usually for fun. k
When I train 4-5 times a week I typically build in some prehab exercises into the plan--external rotations, neck work, calf and ant tibials work, core work.
When I train 2-3 times a week, on the off days I'll do the prehab exercises since they aren't draining or demanding.

Plyometrics are overrated and really have value once you have built up a good stength base. Strength is the foundation for almost all power movements. If you are weak doing box jumps is just going to stress your body out. IF you are strong, box jumps will train your body how to use all the muscle you built. If you spend a lot of time on court and work hard, you are getting in a lot of plyo work--running and jumping, short turns and hops is what plyo is. So adding additional plyo workout might lead to injury if your on court time is pretty high. If you do add plyo work, go very slow and use a very low volume approach that grows slowly. Muscles can heal pretty fast, tendons are much slower.

Now to layer this into your tennis schedule again depends on your goals and priorities.
As bad as I am at tennis, in the summer I'm fortunate to play 3-6 times a week. So it would be hard to flip flop weigths with tennis. But I also realize this effects my total ability to recover.
I'm currently weight training 3 times a week. I never do a hard workout right after tennis. I usually have at least 4 hours between tennis and strength training. Ideally one in the morning and the other in the evening (allowing time to fuel and rest). If I have to do weights and tennis back to back, I find I can play tennis decently after an upper body workout. A leg workout can be a different story, maybe some light hitting, but if it is hot out and demanding, going on the court after hard lower body work is tough.

If you play tennis a lot think of an AM/PM set up. If you only play a few times a week, then it would probably be better to alternate them. Either way if you are either playing tennis or hitting the gym on most days, think about having a day off of both to help with recover.

Recovery is also key. Tennis takes its toll on recovery. There is a reason pros don't look like the Rock, hours on the court is draining especially at the level of intensity they play. So make sure you are getting at least 8 hours of sleep nightly, limit alcohol which kills recovery (as well as other drugs including goofy energy drinks or heavy caffeine use), make sure you are eating and getting protein and hydration. In addition psychological stress can slow down gains--so don't overwork or burn the candle at both ends. Some light aerobic work can be helpful to build the recovery system. Cycling for 10-20 minutes after tennis can be helpful. Walking on the days you don't play tennis outdoors can be good for recovery too. I think of the aerobic system as the repair/recovery system that lets us do aneaerobic demands more often. The better your aerobic system the quicker you can hit heavy weights, the shorter time you'll need between hard points in tennis. Again, keep in mind if you are hitting the courts 4-6 times a week for 2 hours drilling intensely or playing singles intensely, you probably don't need a lot of long aerobic work, just some supplemental stuff to help with recovery.

 

[tennishabit]

Back to gym for weights, mostly legs and cores. muscles feeling weak and sore after a leg day. I was pushing for max weight. Feeling different from the soreness after an intense match. Is there any general guidance on how to spread out hitting vs weights for 40+ year olds? Like, should I take a day off after weight training? Had too many injuries. Just want to be cautious.

have some pickle juice b4 moving onto pickle balls all together lololololol...........

 

[TheSlicer]

You shouldnt push for Max weigh if you combine It with tennis, even do It with no weight, just bodyweight, more reps and thats It, your body Will be strong but you dont over do It, thats what i do for cycliing too

 

[z00]

I'm in early 40s. I play tennis (singles) 3-6 times a week 2h sessions. I train calisthenics 1-3 times a week. Full body starting with 10min of shoulder & pec strengthening on rubber bands then:

6-8 reps, 3 rounds of : ring dips, ring pull-ups, ring push-ups, ring flat pulls, pike push-ups (alternate with Tyson push-ups), jumping lunges, single leg squats, calves, single leg bridges. Done under 50min, one set of each exercise in each round, no rest in between. On days I'm tired or short on time I split workouts into upper/lower 25min sessions.

I leave at least 3-4 hours between tennis & strength training if they happen on the same day. The key for both tennis & strength training is to warm up the whole body before starting, stay under 85% of max effort to avoid injury and long recovery.
I have been on above program for 3 months, I noticed improved endurance and overall strength. Of course a nutritious diet with balanced caloric intake and sleep.

 

[tlm]

You can do them on the same day if you do them in the proper order

Tennis THEN lifting, and then be super serious about getting a big protein meal afterwards.

Lifting has to be the last thing you do. You get more out of it when you're already fatigued, and you will lessen your risk of injury

Not true at all. I’ve been lifting for years and I lift early in the day and play tennis in the evenings with no problem. I cannot get a good workout after playing tennis.

 

[Robert F]

Not true at all. I’ve been lifting for years and I lift early in the day and play tennis in the evenings with no problem. I cannot get a good workout after playing tennis.

I'd agree too. Sure after tennis, I could do some assistance or rehab work OK. But anything signficant will be reduced if after a good tennis match.
Maybe if you are early in a training block some upper body work can be done well. But any lower body work will suffer.

 

[socallefty]

I just play tennis every day for a couple of hours and sometimes twice a day. The only lifting I do is carrying my partner in doubles

 

[Injured Again]

Not true at all. I’ve been lifting for years and I lift early in the day and play tennis in the evenings with no problem. I cannot get a good workout after playing tennis.

It depends on what your priority is. You want to be able to maximize your workout intensity for the sport of choice. Unless you are lifting relatively easily, there’s no way that resistance training doesn’t impact your ability to play tennis at 100% effort afterwards. Even the pros, who are much younger and fitter, do “training blocks” where in a phase of that they emphasize physical fitness over working on tennis because they can’t do both well in a single day.

 

[tlm]

It depends on what your priority is. You want to be able to maximize your workout intensity for the sport of choice. Unless you are lifting relatively easily, there’s no way that resistance training doesn’t impact your ability to play tennis at 100% effort afterwards. Even the pros, who are much younger and fitter, do “training blocks” where in a phase of that they emphasize physical fitness over working on tennis because they can’t do both well in a single day.

Yes if somebody is doing an intense strength training program and really trying to add strength and some size then it would be tough to play after but it would also be hard to do an intense workout after playing.
I do a maintenance strength training program not an all out bodybuilding program. I lift one day then do a CrossFit or Tabata program the next day.
I also get the workouts done earlier in the day, then take an afternoon nap and play in the evenings with no problems. I’ve tried many times to do the tennis first but it’s too hard to lift after playing tennis.

 

[PKorda]

It depends on what your priority is. You want to be able to maximize your workout intensity for the sport of choice. Unless you are lifting relatively easily, there’s no way that resistance training doesn’t impact your ability to play tennis at 100% effort afterwards. Even the pros, who are much younger and fitter, do “training blocks” where in a phase of that they emphasize physical fitness over working on tennis because they can’t do both well in a single day.

if you do it regularly your body gets used to it, obv depends on what type of workout we're talking about but i do a pretty high intensity 30 minute upper body workout in the afternoon and then play tennis after work without too much trouble.

 

[tlm]

if you do it regularly your body gets used to it, obv depends on what type of workout we're talking about but i do a pretty high intensity 30 minute upper body workout in the afternoon and then play tennis after work without too much trouble.

Exactly a good 30 minute workout and some recovery time and it should not be that difficult to play tennis later in the day.

 

[nyta2]

my .02
when i tried to lift & tennis...
found that one or the other had to give...
i had to decide which i was going to prioritize for "gains"
so i can't be training to do max bench/squat/etc... and still expect to be able tto play tennis at a high level (eg. pushing myself to dig balls out of the corners, etc... high volume of reps, intense footwork, etc...) and vice versa...
cuz i need to let my body recover for either... (zero chance i could do a "heavy hitting session" then go do "heavy legs" - eg. 5 reps max - without getting hurt anyway)
on the flip side, if doing "maintenance" lifting, like i'm doing 10 reps of some weight that's easy, then going out to play tennis, and just "hitting down the middle", then you're probably fine to do both (but don't expect big "gains" in either)

lol, alot of folks that knew that did both, would really just play tennis down the middle + mostly do "show muscles" (chest & bis)... so not really a conflict...

 

[PKorda]

my .02
when i tried to lift & tennis...
found that one or the other had to give...
i had to decide which i was going to prioritize for "gains"
so i can't be training to do max bench/squat/etc... and still expect to be able tto play tennis at a high level (eg. pushing myself to dig balls out of the corners, etc... high volume of reps, intense footwork, etc...) and vice versa...
cuz i need to let my body recover for either... (zero chance i could do a "heavy hitting session" then go do "heavy legs" - eg. 5 reps max - without getting hurt anyway)
on the flip side, if doing "maintenance" lifting, like i'm doing 10 reps of some weight that's easy, then going out to play tennis, and just "hitting down the middle", then you're probably fine to do both (but don't expect big "gains" in either)

lol, alot of folks that knew that did both, would really just play tennis down the middle + mostly do "show muscles" (chest & bis)... so not really a conflict...

i doubt many people on here who are serious about tennis are trying to max out weight training, for those that are well yeah they would have to decide which to prioritize, but I think most are looking to maybe build up muscle a bit or maintain strength.

 

[Injured Again]

if you do it regularly your body gets used to it, obv depends on what type of workout we're talking about but i do a pretty high intensity 30 minute upper body workout in the afternoon and then play tennis after work without too much trouble.

A 30 minute program sounds more like maintenance rather than a build-up. If so, I agree that a 30 minute program that includes warmup wouldn't be stressful enough to significantly affect tennis.

At some point with aging, it becomes imperative to go pretty hard for a longer period of time. Muscle loss is just a fact, and it takes pretty significant intensity and duration to maintain it in your later 50's and beyond. That level of exercise compromises tennis afterwards.

 

[PKorda]

A 30 minute program sounds more like maintenance rather than a build-up. If so, I agree that a 30 minute program that includes warmup wouldn't be stressful enough to significantly affect tennis.

At some point with aging, it becomes imperative to go pretty hard for a longer period of time. Muscle loss is just a fact, and it takes pretty significant intensity and duration to maintain it in your later 50's and beyond. That level of exercise compromises tennis afterwards.

If you're doing that type of workout good for you, but you're choosing a different priority than most of the people on a tennis forum.

 

[tlm]

A 30 minute program sounds more like maintenance rather than a build-up. If so, I agree that a 30 minute program that includes warmup wouldn't be stressful enough to significantly affect tennis.

At some point with aging, it becomes imperative to go pretty hard for a longer period of time. Muscle loss is just a fact, and it takes pretty significant intensity and duration to maintain it in your later 50's and beyond. That level of exercise compromises tennis afterwards.

If You put in the intense workouts in your younger years then it is not hard to maintain most of your strength and muscle. Naturally you will lose some muscle with age but a good maintenance program will keep you in good shape. The most important thing is to stay with training not how long you train.