Its mostly about the core. I'm 62, was a 46 second 400 runner back in the day.
I'm still stronger than 95% of the world, but maximum effort causes cramps, spasms and lots of leg and hip pain.
Over the years my body has deteriorated due to 10 surgeries, age, and workplace sloth.
I'd been riding and my back got worse, my hammies and hips went bad. I did physio up the wazoo but still got the pain on the bike and sitting.
I went to a gluteus medius exercise plan and after 6 - 8 weeks finally developed the strength to hold my quad work in control. I still know where my back is a problem, but I can use much more power than previously.
It takes a couple of minutes to do these exercises and its nothing but a benefit your young and old.