Feeling younger and stronger, not just older
Getting older doesn’t mean your best years of strength and fitness are behind you. No matter your starting point—even if you’ve never exercised before—your body can still surprise you with what it can do. That’s why, as I get older, I focus on what my body can still do instead of what I can’t do anymore.
You might have wrinkles or notice your body shape and tone changing over time. But even so, you can stand taller, move with more confidence, and bring new energy wherever you go. You can get older without feeling old. So keep moving, build your strength and stamina, and stay active enough to enjoy things even with people younger than you.
It’s not too late to get stronger
As we get older, we might lose some strength, balance, or endurance, especially if we’re less active. But our body still responds to exercise.
In one study published in JAMA, frail nursing home residents of around 90 years old became significantly stronger after only eight weeks of resistance training—with some even seeing an increase in their thigh muscle size. Moreover, recent research in Sports Medicine continues to show that older adults can build muscle and strength through resistance training.
If people in their 80s and 90s can get stronger, imagine what consistent training could still do for you.
Strength can help you feel and look younger
We may lose about three to eight percent of our muscle per decade after age 30, and the loss can speed up as we get older, especially if we’re less active. Over time, even getting out of a chair, climbing stairs, or carrying groceries can become harder.
Many of us want to look and feel younger as we age. But looking younger isn’t the same as getting thinner. Losing too much weight later in life can make your face look hollow and leave you with less muscle. What’s more, people notice your energy and how you carry yourself—not just your size. So staying strong supports your posture and mobility and can help you feel and look younger.
If you already walk or take dance classes, keep going. But cardio alone is not enough. Resistance training helps maintain muscle, support your bones, manage blood sugar, and can even benefit your heart and brain.
High blood pressure, osteoporosis, arthritis, back pain, old injuries, or balance issues may mean you need to modify your exercise. Start with what you can do and build from there. If you have significant pain, an uncontrolled health condition, previous fractures or surgery, or a history of falls, seek professional guidance first.
Only compare yourself with yourself
Before my mom passed away, I asked her, “If there is one thing you could advise me about life, what would it be?” She said, “Don’t be pressured by others. Just compare yourself with yourself.”
The same idea works for fitness. Don’t feel pressured by friends or people your age on social media running marathons or competing. Comparing too much can make you feel like you’re not doing enough or push you toward goals that aren’t right for you.
Pay attention to your own progress. Maybe you can lift a bit more, get up from a chair more easily, balance longer, or walk farther without tiring. Even small improvements count. What matters is that you’re making progress.
You don’t need to be better than anyone else. Just keep working to be better than you were before—wherever you’re starting, whether you’re coming back from an injury or illness, a difficult time in your life, or simply years of inactivity.
What’s still on your bucket list?
What do you still want to do? Maybe travel more, play with your grandchildren, or try something new. Build the strength to keep doing what you love and do more of what’s on your bucket list. Getting older doesn’t mean you’re done getting stronger. Your body can still be a work in progress.
6 moves for everyday strength
Give yourself eight weeks to get stronger before the holidays. Do these strength exercises at least twice a week on non-consecutive days.
Start with one set of eight to 15 reps and work up to two sets. On other days, pick a cardio activity and start with 10 minutes if you are new.
1. Sit-to-stand: Stand up from a sturdy chair and slowly sit back down, using your hands if needed, to make sitting down and getting up easier.
2. Supported step-up: Holding a stable support if needed, step onto a low, sturdy step and step back down to make climbing stairs and getting around easier.
3. Standing wall push: Place your hands against a wall, lean toward it, and push yourself away to work your chest, shoulders, and arms for everyday pushing.
4. Row: Using a resistance band, light dumbbell, or water bottle, pull toward you with control to strengthen your upper back and help you stand taller.
5. Supported calf raise: Holding a stable surface, rise onto the balls of your feet and slowly lower to help with walking and staying steady on your feet.
6. Light carry: Carry a light, easy-to-grip pair of weights or bags and walk a short distance while staying upright to help with carrying groceries, luggage, and even grandchildren.
Add some cardio
1. Stationary bike: Pedal at a comfortable pace and gradually increase your time or resistance. A recumbent bike gives you back support and may feel more stable.
2. Walking: Walk outdoors or on a treadmill and gradually go longer. Once you feel steady, try a gentle incline or uphill route to work your legs and glutes a little more.
3. Swimming or water exercise: Swim, walk in the pool, or try aqua exercises such as punches, kicks, leg lifts, pushes, and pulls to get your heart working while strengthening your muscles with less impact on your joints.
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