Aging well after 65 isn’t just about staying active—it’s about training smarter. While strength workouts often take the spotlight, experts say that focusing solely on lifting weights could leave key aspects of health behind. The secret to longevity, it turns out, lies in a more balanced and varied approach to movement.
Across social media and fitness platforms, strength training has become a buzzword for long-term health. But when Peloton instructor Ben Alldis was asked about the real key to aging well, his answer revealed a broader, more sustainable path to vitality.
Why aging well takes more than weightlifting
When speaking with Fit & Well, Alldis explained that although strength training remains essential, it’s only one piece of the puzzle. “To live a long, healthy, happy life, adding variety to your training is where the magic happens,” he said.
According to Alldis, muscle strength supports daily function and protects against age-related decline. Research also shows that maintaining higher muscle mass is linked to a lower risk of death from major diseases. Still, that doesn’t mean the barbell should be your only focus.
Cardiorespiratory health plays an equally important role. Activities like brisk walking, jogging, cycling, or swimming help strengthen the heart and lungs—two systems that directly affect longevity and energy levels. “I would always suggest getting a good mixture of cardio, strength and stretching in your routine,” Alldis added.
By combining these three elements—strength, cardio, and flexibility—you build a foundation for total health. This balance keeps muscles functional, joints mobile, and the cardiovascular system resilient, all of which contribute to aging with strength and independence.
How to build a balanced routine after 65
For those new to fitness or returning after a long break, Alldis emphasizes the importance of consistency before intensity. “I think a good goal is always to aim for three days a week,” he advised. “I would probably recommend just sticking with cardio or strength to begin with.”
Once that rhythm is established, he recommends adding 15–20 minutes of stretching at the end of each session. Stretching enhances mobility, supports recovery, and helps prevent injuries—an especially valuable habit for older adults maintaining an active lifestyle.
Over time, this consistent approach can evolve into a routine that aligns with national fitness guidelines, which suggest:
- 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous aerobic activity.
- Two sessions of muscle-strengthening exercises targeting all major muscle groups weekly.
Following this structure ensures that both the body and mind stay active, improving endurance, balance, and overall well-being.
The secret is variety—and staying consistent
Alldis’s advice ultimately centers on balance, not perfection. Whether it’s walking outdoors, joining a yoga class, or lifting light weights at home, the goal is to keep moving and mix up your activities. Variety not only challenges different parts of the body but also keeps workouts enjoyable and sustainable.
Strength training builds muscle, cardio supports heart health, and stretching keeps joints flexible—all crucial elements for maintaining independence and vitality beyond 65. As Alldis puts it, “That’s where the magic happens.”