Benchmark Testing Matters to Masters Athletes - Heidi Storer

For master athletes, progress is the outcome of clear information, smart programming, and

steady effort over time. As the body changes, so does the way it responds to training — and

without objective feedback, it’s hard to know what’s improving, what needs attention, and

what’s limiting performance.

Benchmark testing provides that clarity. It turns training into a process you can rely on. It

shows whether your work is moving you forward, maintaining key qualities, or highlighting

areas that need a different approach.

Testing isn’t about proving anything. It’s about understanding your body, recognising where

you are today, and making informed decisions that support longterm performance.

Why Benchmark Testing Matters

Performance clarity

Training by feel has value, but it isn’t always accurate. Fatigue, stress, and life load can

distort perception. Testing gives an objective picture of your current capacity.

Targeted programming

Individualised, sports specific training works best when it’s guided by real data. Testing

highlights strengths to build on and gaps that need attention, keeping training relevant.

Injury risk reduction

As recovery needs shift and mobility becomes more important with age, testing identifies

imbalances, asymmetries, and capacity limitations before they become setbacks.

Motivation rooted in reality

Master athletes train because it’s part of who they are. Testing reinforces that identity by

showing measurable progress — even when improvements are small. It keeps athletes

connected to the process.

Longevity and adaptation

The goal to keep performing, year after year. Testing ensures training evolves with your

physiology, lifestyle, and goals.

What We Test — and Why It Matters

Strength

Strength declines without stimulus, but it can be rebuilt at any age. Testing shows whether

your training is maintaining or improving force production — a foundation of longterm

performance.

Power

Power drops faster than strength. It’s essential for speed, agility, and explosiveness. Tracking it ensures you stay sharp and reactive.

Aerobic capacity

Aerobic capacity can be maintained or improved well into later decades. Testing confirms

whether conditioning work is effective and where adjustments are needed.

Anaerobic conditioning

Anaerobic conditioning drives short, high intensity efforts — sprints, surges, accelerations,

and repeated bursts of power. Testing shows how well an athlete can produce force quickly

and recover between hard efforts. For master athletes, this helps determine how much

high intensity work is appropriate and how recovery should be structured to support it.

Body composition

Lean mass, bone density, and body fat all influence strength, power, and resilience.

Tracking these metrics supports better training and recovery decisions.

Why Regular FollowUp Testing Matters

Initial testing sets the baseline. Followup testing shows the trajectory.

Progress tracking

Small improvements add up. Regular testing highlights those gains and reinforces

consistency.

Program refinement

If something isn’t improving, we adjust. If something is improving quickly, we build on it.

Testing keeps programming responsive and intentional.

Accountability and momentum

Testing creates natural checkpoints that keep athletes engaged, focused, and aligned with

their goals.

Confidence and resilience

Seeing measurable progress builds belief. Belief builds resilience. Resilience keeps athletes in the game.

The Masters ADP Advantage

Masters ADP isn’t just a training program. It’s a performance environment built for athletes

who want to keep going — and keep improving.

Testing is part of that environment. It ensures every athlete:

- Trains with purpose

- Progresses with clarity

- Performs with confidence

- Stays competitive for life

Because being an athlete isn’t something you age out of. It’s something you carry with you

— in how you move, how you think, and how you show up for yourself.