Don't Let Aging Slow You Down: Functional Fitness 60+

Meet Janice. (above photo)

This beautiful woman is 73. We’ve been working together for just over 2 years. She originally came to me after breaking her wrist—her daughter wanted her to recover safely and hired me to help.

What started as rehab turned into something so much bigger. Now she proudly tells me she has a strong bum, can carry a two-four of beer up a flight of stairs, and moves better than many women in their 60s. And this is what it’s all about.

Building habits that quietly change your life—so much so that you can’t imagine living without them. Moving your body even when motivation is low. Choosing discipline over excuses. Feeling better every single time you show up. And feeling proud afterward.

I’ve recently had the privilege of training women in their 60s and 70s, and it’s been eye-opening. When I was a personal trainer in the gym, this wasn’t something you saw much, but now, more people are reaching out for a Pilates-meets-fitness style approach—movements that are gentle, intentional, and actually useful for real life.

Then there’s my father....

He’s 74, a big, strong man who used to be a carpenter. Recently, he injured his hamstring while hunting. He went to physiotherapy, got a stack of stretches, and started doing them at home—but he asked me for help.

I watched him move and realized something important: it wasn’t just the stretches he needed—it was guidance, proper positioning, and a reminder that life itself is a series of movements. I suggested small, practical things— how these stretches will help him when backing up his four-wheeler (by open up his hips and spine), or standing up from the floor without using a prop — but when I asked him to get up off the ground using only his core and glutes, feet and legs (and not using a chair or an object to get up), he lost his balance.

This is a man who built houses, lifted timber, worked with his hands all his life. And yet, even he struggled with a movement we all take for granted.

It hit me hard: squatting, lunging, standing, walking, twisting, reaching, getting up off the floor—these are the essential movements of life. And as we reach our late 60s, we start to lose them. Losing them doesn’t just limit our exercise—it limits what we can do, how we live.

That’s why my work with older women—and with my father—has become so personal. My goal isn’t just fitness. It’s teaching movements that are functional, safe, and meaningful—so that no matter your age, you can keep living fully, without limitations.

Steps to Improve Strength, Mobility, and Everyday Function

Step 1: Find the Right Class

Look for an age-appropriate, 60+ specific class—even if you’re in your 40s or 50s and struggling with mobility, these classes can work for you. Make sure the instructor is certified and experienced, and get involved in a class community that motivates and inspires you to keep moving every day.

Step 2: Move Beyond Just Walking

This is important, but it’s equally vital to work on strength, flexibility and mobility in your spine, joints, and fascia—the connective tissue that links all your muscles.

Step 3: Focus on Primal Movements

Incorporate foundational movements like squats, lunges (modified if needed), pushing, pulling, pressing, and core activation. Core work (which includes your bum muscles) is essential because it improves balance. These primal movements are the building blocks of a safe and effective strength and mobility program.

Step 4: Stretch Safely and Effectively

When stretching or doing mobility work:

• Make sure your body is warm

• Stretch to a level of about 6 out of 10 in intensity

• Keep your core engaged

• Activate specific muscles while stretching.This is called active stretching, an approach that improves flexibility more effectively than holding a stretch for a long time, which can sometimes increase the risk of injury.

Step 5: Ask for Support

If you have questions or need guidance along the way, don’t hesitate to reach out. Support and community make all the difference when it comes to staying strong, mobile, and confident in everyday life.

If you’re in the Peterborough, Ontario area, I’ve created a class specifically for this. At GRVTY Gravity Studio, I teach a Healthy Ageing 60+ Strength and Mobility class every Thursday from 10:45 to 11:30 AM. Together, we focus on growing stronger, moving more freely, staying active, reducing injuries, and feeling more fulfilled in everyday life. It’s about building strength and confidence that lasts well beyond the studio.