College sports provide a structured and intense environment that requires athletes to maintain a high level of physical fitness. The end of college sports can be a significant adjustment for many former college athletes, as they may no longer have access to the same resources, coaching, and facilities. Additionally, many former college athletes may struggle with the loss of identity and purpose that often accompanies the end of their sports career. With that often comes a loss of fitness as well.

Retired college athletes should in no way feel pressured to keep up the level of fitness they maintained in college especially as post-college obligations like arise. However, maintaining physical fitness after college sports is beneficial…but it can be challenging. Former college athletes may struggle to find motivation or may not know where to start with their fitness routine. Additionally, the demands of daily life, such as work, family, and social obligations, can make it challenging to find time for exercise.

Related: Life After College Sports: 5 Things To Look Forward To As a College Athlete

Despite these challenges, there are many tips and strategies that former college athletes can use to stay fit and healthy. By incorporating these tips and strategies into their daily routine, former college athletes can maintain physical fitness, reduce the risk of injury, and improve overall health and well-being.

1. Set Goals and Create a Plan

Maintaining physical fitness after college sports is crucial for both physical and mental health. Regular exercise can reduce the risk of chronic diseases such as heart disease, stroke, and diabetes. It can also improve mental health by reducing stress, anxiety, and depression. Exercise can also help former college athletes maintain their physical abilities, such as speed, agility, and strength, and reduce the risk of injury. But when college sports end, many athletes lose the accountability they had in college–whether it came from teammates, coaches, or the motivation of a scholarship. So how can retired college athletes maintain a healthy routine when that level of structure erodes?

The first step in maintaining physical fitness is setting goals and creating a plan. Goals can be short-term or long-term, and they should be specific, measurable, achievable, relevant, and time-bound. Creating a plan helps individuals identify the steps they need to take to achieve their goals. The plan should include specific activities, such as weightlifting, running, or yoga, as well as a schedule and timeline.

2. Find a Fitness Community

College sports provide a built-in community of athletes who share similar goals and interests. After graduation, it can be challenging to find a similar community. However, joining a gym or fitness class can provide a new community of like-minded individuals. Group fitness classes, such as spin or yoga, provide an opportunity to meet new people and stay motivated. There are also adult rec leagues and local competitions that retired college athletes can seek out.

Related: Reddit Roundup: Advice For Current College Athletes From Retired Athletes

3. Focus on Strength Training

College athletes often focus on sport-specific training, such as running or swimming, but after graduation, shifting your focus to strength training can be beneficial for overall fitness and health. Strength training can improve bone density, balance, and posture, and it can also reduce the risk of injury. Incorporating strength training exercises, such as squats, deadlifts, and lunges can help maintain overall fitness.

4. Prioritize Recovery

Recovery is crucial for maintaining physical fitness, especially as individuals age. College athletes often push their bodies to the limit, leading to a high risk of injury. Prioritizing recovery, such as stretching, foam rolling, and massage therapy, can reduce the risk of injury and help maintain physical fitness. Also be sure to address any lingering injuries before starting a new fitness regime. Although it may be beneficial to work through more minor injuries, others require plenty of rest and recovery.

5. Be Flexible and Adaptable

Life after college sports can be unpredictable. Job changes, family obligations, and other responsibilities can impact fitness routines. Being flexible and adaptable is crucial for maintaining physical fitness. If the usual gym routine is not feasible, consider finding alternative forms of exercise, such as walking or cycling–everything counts after college!

Related: Veteran Advice: How to Prepare for College Sports From a Retired College Athlete

6. Track Progress and Celebrate Successes

Tracking progress and celebrating successes is essential for staying motivated and maintaining physical fitness. Keeping a fitness journal or using a fitness app can help individuals track progress and celebrate successes. Celebrating successes, such as achieving a new personal record or reaching a fitness goal, can help maintain motivation and inspire further progress. And try not to compare your current numbers to your college numbers. It's okay if your 5k time is much slower now than it was in college–if you had a good time on the run, that's a win. 

Maintaining physical fitness after college sports requires a different approach than collegiate athletics. Setting goals, finding a fitness community, focusing on strength training, prioritizing recovery, being flexible and adaptable, and tracking progress are all essential strategies for maintaining physical fitness. By incorporating these tips and strategies, former college athletes can maintain physical fitness, reduce the risk of injury, and improve overall health and well-being.

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* Originally published on May 19, 2023, by Kelly Wick