I train my dad, who is in his 70s; we do two one-hour sessions per week, starting with mobility exercises and then moving into weightlifting. So, when I hear about other coaches training their parents, it piques my interest and makes me happy.
Although sarcopenia — the loss of muscle mass — accelerates after 50, it doesn’t spell the end for your body. You can boost longevity and increase and maintain lean muscle mass and bone density through a consistent exercise program — you just need to know what to do and what works for your body.
I’m obsessed with The Knees Over Toes Guy, who specializes in reducing knee pain through exercise and runs an online coaching program called ATG. He shares four exercise methods he uses with his mom to increase longevity and help anyone live better (and younger).
What's the secret to longevity?
My dad’s exercise program includes weightlifting, compound exercises and mobility work, and I’m not surprised to see a similar approach here.
Maintaining mobility and as much range of motion as possible in the joints is crucial as you age, as is resistance training to maintain muscle mass and prevent atrophy.
Here are the methods discussed in the video.
1. Resist from the ground
Don't worry, you don't have to push or pull very heavy weights to benefit from this one.
It should be used as a foundation and can include sled or resisted treadmill training. Simply, it means powering up the legs and working the hips, core, glutes, quads, hamstrings, and calves.
This is great for increasing your heart rate and also boosting circulation as you work your legs through resistance. I recommend watching the video from start to finish to understand what this means for you.
2. Stretch-strength
This is my bread and butter, and I rate it as one of the best ways to bulletproof the body against injury. You can build all the strength in the world, but if your joints are immobile and muscles are tight, you’ll struggle to move properly.
As pointed out during the video, stretch-strength is described as “yoga and lifting combined.” I don’t expect this to mean adding dumbbells to your downward dog.
I recommend practicing yoga, Pilates, or a gentle stretching and mobility routine several times a week alongside lifting weights a couple of times per week, even once if you don't have more time.
As said in the video: “Youth equals flexibility, adulthood equals strength.”
Finding the time to lift weights or build out a well-rounded strength program might seem like hard work, so keep it simple and focus on two full-body resistance sessions per week or between one and three sessions split by upper-body workouts and lower-body strength.
If you’re short on time, add mobility exercises relevant to the muscle groups you’re training before you start exercising, then focus on some light stretching of the same muscle groups afterward.
I like to include a yoga or Pilates session once per week to support my weightlifting efforts.
3. Explore
An exercise or workout might seem intimidating, but we’re all capable of trying out the same exercises and seeing what works for our bodies. Besides, learning new skills keeps us mentally sharp and engaged.
For example, a few years back, my dad and I set the target for him to barbell deadlift 100kg by the end of the year — we smashed that target, and he found a new one-rep max in an exercise he didn’t know existed until earlier that same year.
It’s never too late to learn something new, and I truly believe there’s something for everyone. If you have an injury, health condition, or are pre- or post-natal, I recommend speaking with a qualified medical professional if you're unsure.
4. Equipment or no equipment
You don’t need a home gym or even a public gym to exercise, but it is a common barrier for people. Instead, think outside the box by using anything you can find outdoors or at home to exercise with.
Sofas, park benches, chairs, monkey bars, or even stairwells work. I’ve been known to program a few staircase workouts — it’s incredible how effective the stairs can be for lunges, squats, push-ups, and even cardio.
Remember, a lot of effective mobility exercises can be done on an exercise mat using your bodyweight or even a resistance band or yoga block, so don’t be overwhelmed by the options. And the same can be said for bodyweight workouts, too.
I’ve included a short mobility routine you can follow below to help you get started.
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