Training

Squats are one of the most popular exercises for toning legs, glutes, and core, yet many people do them incorrectly. For adults over 50, proper form is crucial to avoid injuries while still building muscle. Experts say the secret isn’t just depth or weight—it’s the pace. Performing squats slowly allows your body to engage more … Read more

At 59, Olympic gold medalist Sally Gunnell has discovered a simple routine that keeps her strong, mobile, and energized without spending hours in the gym. Instead of chasing intense training sessions, she builds small bursts of movement into her daily routine. The former 400-meter hurdles champion calls this approach “training for life performance”. Rather than … Read more

Heavy weights are not the only option to get stronger after 50. In fact, some of the best moves for building muscle, protecting joints, and improving balance can be done right at home with nothing more than your own bodyweight. Research shows that bodyweight and functional exercises can help older adults preserve muscle, improve mobility, … Read more

Your core is involved in nearly everything you do, from standing up straight to carrying groceries. It’s not just about the abs you see in the mirror—it’s a group of muscles that support your spine, pelvis, and posture. Without strength there, even simple movements can feel harder, and your risk of injury goes up. Harvard … Read more

Pushups are not just another workout move. They serve as a direct test of strength, endurance, and stability across your chest, arms, shoulders, and core. After 50, these qualities matter more than ever, since they support posture, protect joints, and help you carry out everyday tasks with ease. Reaching a solid pushup goal can reveal … Read more

Most people expect to slow down with age, but Liz Hilliard is proving the opposite. At 71, the personal trainer and founder of the Hilliard Studio Method says she’s healthier and stronger than she was at 40. Her approach is straightforward: stay consistent, keep moving, and focus on strength. Hilliard has built her method around … Read more

High blood pressure raises the risk of heart disease, stroke, and kidney damage, and exercise can help bring numbers down. According to recent studies, the most effective type isn’t running, cycling, or lifting weights—it’s isometric exercise, the kind where you hold a static position like a plank or wall sit. Dr. Nish Manek, a GP … Read more

Staying active after 60 can feel challenging when arthritis, sore knees, or stiff hips start to interfere with daily life. Water offers a different way to move without the strain of land-based workouts. That’s why experts from Mayo Clinic recommend specific aquatic exercises for older adults who want to stay strong and mobile. Among these, … Read more

Seniors over 65 can safely lift weights and benefit from strength training, but it’s crucial to start with the right exercise. Not all movements are suitable for older adults, and choosing a simple, effective, and adaptable exercise makes it easier to stay consistent. Lifting weights in a controlled way can improve strength, support mobility, and … Read more

In fitness, trends come and go fast. One month it’s resistance bands, the next it’s balance balls or some complicated contraption with cables. But the truth is that some of the best exercises for strength and function haven’t really changed in decades. Strength coach John Durrett, who has worked with everyone from Olympians to older … Read more

Knee pain isn’t always a sign of injury or arthritis. Many times, it comes from weak or tight muscles that fail to support the joint properly. Long hours of sitting can also make the problem worse, leaving the knees stiff and uncomfortable. The right routine of stretches and strength moves can go a long way … Read more

Most people think walking or running is the go-to way to stay active past 60, and they are good options, but Harvard researchers point to something very different as a top way to keep strength, balance, and focus with age. It’s not on most seniors’ radar, even though it’s proven to protect both body and … Read more

Many people slow down after turning 60, assuming that gentler routines are the safest option for their heart. But experts stress that walking with practice and consistency is what truly keeps the heart strong, blood pressure balanced, and muscles and joints in good shape. The challenge is that high-impact activities like running or swimming often … Read more

Getting older does not mean giving up strength training. In fact, research shows that retirees can benefit from lifting weights as much as younger adults, especially when it comes to maintaining mobility and independence. One simple movement experts recommend for people over 60 is the shoulder lift with dumbbells. This exercise strengthens the muscles around … Read more

Falls are one of the leading causes of injury among older adults. After 65, the risk of losing balance increases, making daily activities more challenging and sometimes dangerous. The good news is that specific balance exercises can lower this risk and help seniors feel steadier on their feet. Experts at Mayo Clinic recommend adding balance … Read more

You probably already know that regular exercise is essential for good health, but what you might not realize is just how many simple ways there are to fit it into your daily routine. Harvard medical experts highlight how even brief bursts of movement can bring benefits, from improving heart health to sharpening your mind. Many … Read more

For older adults, maintaining strength is essential for staying independent, but high-impact workouts can be tough on aging joints. That’s where the pool can be of help. According to Mayo Clinic, one water-based move stands out for helping seniors build and maintain muscle. It’s a resistance exercise using a kickboard. Done in waist-high water, it … Read more

Most people hit the gym thinking about abs, arms, or chest, but according to Marfred Suazo, a New York City trainer, that approach leaves out the muscle groups that actually keep you strong, upright, and moving well as you age. For seniors, the muscles you don’t see in the mirror are the ones that matter … Read more

Swimming, dancing, or yoga are great ways to stay fit later in life and are usually some of the most recommended. Recently, National Geographic reported a different exercise for stability and balance that’s much simpler and can be done almost anywhere. The exercise is walking backward. This small change in direction engages different muscles, challenges … Read more

When most people think of exercise for older adults, walking, jogging, or dancing usually come to mind. Researchers at Harvard Medical School say the most effective activity to stay fit after 65 is something different, and it comes with benefits for both the body and the mind. The practice Harvard recommends is martial arts, specifically … Read more

Aquatic exercise is gaining attention among older adults who want to stay active without putting extra strain on their joints. The Mayo Clinic highlights that water workouts can help strengthen muscles, support heart health, improve endurance, and promote better mental well-being — all while being gentle on the body. For people over 60, this type … Read more

Strength exercise plays a vital role in preserving muscle mass and improving life expectancy, especially as we age. By the time most people reach 30, they begin losing 3% to 8% of muscle mass per decade, and this loss accelerates after 60, reaching up to 15%. Evidence shows that targeted strength exercises can counteract this … Read more

Sometimes the hardest part of exercise is finding the time. Between work, family, and everyday stress, long workouts often feel impossible to fit in. But what if just a few minutes of effort could deliver real results? A new study from researchers in China looked at sprint interval training (SIT) and found that even short, … Read more

Most people assume gyms are the answer for staying strong after 65, but there could be another way. The most effective workouts for balance and fall prevention don’t happen only on treadmills or machines. They can also happen in the water. Warm-water pools create a unique setting where joints feel supported and every movement meets … Read more

Harvard experts, including Dr. JoAnn Manson from Harvard Medical School, highlight that strength training twice a week can reduce stiffness in the heart. For older adults showing early signs of heart trouble, this type of exercise may not only prevent further damage but also actively improve heart efficiency. Heart health guidance often emphasizes prevention through … Read more

If you’ve noticed people at the gym facing the other way on the treadmill, you might assume they’re doing it for attention, but trainers and sports scientists say walking backwards isn’t a gimmick. It’s an effective way to build strength, protect your joints, and even burn more calories. Researchers and coaches like Jack McNamara, a … Read more

Parents often wonder if strength training is safe for children. The short answer is yes, but only when it’s done correctly. The approach for kids looks very different from weightlifting and requires careful guidance. According to Mayo Clinic, supervised strength training can support a child’s growth, confidence, and athletic ability. Parents need to understand the … Read more

Weight training for seniors is becoming increasingly important for maintaining strength, balance, and overall health. People over 60 can safely lift weights at home when routines are carefully planned and adapted to individual abilities. Using simple equipment, such as dumbbells, allows seniors to improve muscle mass and functional fitness. Indeed, physical therapists recommend strength training … Read more

New research shows that the intensity of training can shift the balance of bacteria in your digestive system, with effects that may influence recovery, energy, and even long-term health. A study from Edith Cowan University, published in the Journal of the International Society of Sports Nutrition, examined how athletes’ gut microbiomes responded to high versus … Read more

Most people think of exercise as running, cycling, or lifting weights, but stretching is often overlooked, even though it plays a major role in keeping your body moving smoothly and your muscles working effectively. It’s also one of the simplest ways to release tension and ease stress. The Mayo Clinic highlights how stretching can support … Read more