Gladiator training as a woman in your 40s

Although there aren’t stats on the number of people who apply to be a Gladiator contender, the older 90s series would get around 22,000 applicants per season. I can only assume it would be a lot higher now.

Of the tens of thousands of women who apply, majority are between 20 and 30 years old. So I am twice the age of some of these applicants. Less agility, less stamina, probably weaker bones and definitely more fearful. I seem to have developed a fear of heights after having kids, I can barely go on a swing!

This means challenges like Duel, The Wall, Breakthrough and Conquer will be a lot harder for me than for younger contenders.

But saying all that, I feel stronger now than I ever have, and much more determined. 

The key things for mid-life women to focus on in training are:

Bone density
From our late 30s, bone density can decline. For Gladiators, this matters. Events involve impact, falls, and sudden force, so training must include heavy loading, jumping and landing mechanics, and hanging work to keep bones strong through the wrists, arms, hips, and spine.

Strength
Strength is the great equaliser. While younger contenders may rely on speed, strength allows you to hold on longer, push harder, and stay effective under fatigue. Training should prioritise heavy compound lifts, bodyweight strength, and grappling-style resistance.

Stamina
Gladiator events are short, brutal, and repeated with minimal rest. Stamina here is about recovering quickly between high-intensity efforts, not long-distance endurance. A strong aerobic base helps you reset fast and go again. But the rest in training is really key!

Agility
Agility is as much mental as physical. As we get older, fear, especially of heights and falling, creeps in. Events demand fast decisions and full commitment. Training agility means balance, coordination, reaction time, and gradually exposing yourself to uncomfortable movements so confidence builds alongside skill.

Grip strength
Grip strength is often the limiting factor. Once your hands fail, you’re done. Hanging, climbing, and pulling need frequent, consistent practice. Small amounts done often matter more than occasional big sessions.

Stress and recovery
Hormonal fluctuations in your 40s can amplify stress and slow recovery. High-intensity training must be balanced with proper rest, sleep, and lower-intensity work to avoid excessive cortisol spikes and injury.

Mindset
You may be older, but you’re tougher. I certainly am.. birthing a couple kids will give you that. Experience brings resilience, focus, and the ability to stay calm under pressure, all genuine advantages on the Gladiators floor.

All of these will be factored into my training over the coming months. It will be interesting to see where I struggle the most.