Functional Fitness Over 50: Why Strength Training Matters More Than Ever as We Age
Aging is inevitable, but how we age is, to a large degree, within our control. While many believe that growing older means slowing down, losing mobility, and accepting physical decline, that mindset couldn’t be further from the truth. As a personal trainer who works with clients of all ages and fitness levels, I’ve seen first hand how consistent strength training and functional fitness routines can transform not only bodies but lives, especially in our later years.
Meet Bill: Defying Age at 88
Let me introduce you to one of the most inspiring of my clients. Bill, my incredible 88-year-old proud veteran. Bill is the definition of consistency and commitment. While many people his age are retreating from physical activity, Bill is showing up to train, lifting weights, challenging himself, and taking ownership of his health.
Bill believes in taking care of his body, and it shows. His dedication, discipline, and positive attitude are truly contagious. He isn’t training to compete in a bodybuilding competition or run a marathon, he’s training for life. Whether it’s maintaining his mobility, keeping up his strength, or simply feeling good in his own skin, Bill proves that fitness isn’t about age; it’s about commitment.
His story serves as a powerful reminder that it’s never too late to start investing in your health. No matter where you’re starting from, the best time to begin is always now.
I get questioned a lot as a strength training coach about “functional fitness”. Let’s dig a bit deeper on Functional fitness and Strength training and how strength is the foundation of everyday functional life.
What Is Functional Fitness?
Functional fitness focuses on exercises that train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work, or in sports. It emphasizes core stability, balance, mobility, and strength, all being essential as we get older.
Instead of isolating one muscle group at a time (like traditional bodybuilding workouts), functional fitness encourages compound movements that mimic real-life activities, think:
* Squatting to pick up groceries
* Bending over to tie your shoe
* Reaching overhead to grab something from a shelf
* Getting up off the floor without assistance
These movements may seem simple, but they require a coordinated effort from your entire body and they’re much easier and safer to perform when you’ve built a strong foundation of strength and mobility. Without strength there is no function!
I always incorporate functional fitness into my clients workouts. I especially look at their needs and add exercises that will help them with the tasks they perform on a daily basis. I also ask them if there are things they are struggling with so we can look at exercises and movements that will benefit them! I add weight training to the functional moments and also lifting exercises alone to maintain and build muscle. Muscle is the key to longevity, independence and function!
Why Strength Training Becomes More Important with Age
After the age of 30, adults can lose 3–8% of muscle mass per decade if they don’t engage in strength training. This natural decline in muscle (called **sarcopenia**) can lead to weakness, frailty, poor balance, and a greater risk of falls and injuries.
But here’s the good news: strength training can reverse or slow down this process. It’s never too late to start building muscle, even in your 70s, 80s, or 90s. Did I mention I have a client that is 101 years young? He is a blessing to me, his attitude is so positive andlifting. He is a joy to work with!
Here’s why strength training is essential as we age:
1. Preserves Muscle Mass and Strength
Muscle is your body’s engine, it helps you move, burn calories, and stay upright. The stronger your muscles, the more capable and independent you remain.
2. Improves Bone Density
Stronger muscles, stronger bones. Weight-bearing and resistance exercises are proven to strengthen bones and reduce the risk of osteoporosis.
3. Enhances Joint Health and Flexibility
Strength training helps stabilize joints, reduce stiffness, and increase your range of motion.
4. Boosts Balance and Coordination
Preventing falls is crucial for older adults. Strength training improves proprioception (your body’s sense of position), balance, and coordination.
5. Supports Mental Health
Exercise releases endorphins, reduces anxiety, and improves cognitive function. These are crucial for emotional well-being as we age.
6. Increases Independence
The ability to perform daily tasks like climbing stairs, carrying groceries, or getting out of a chair, can mean the difference between living independently and needing assistance.
The Power of 30-Minute Sessions
One of the biggest misconceptions about fitness is that it has to be long, intense, and time-consuming to be effective. That’s simply not true.
As a trainer, I’ve seen the impact that 30-minute strength-focused sessions, whether in-person or virtual, can have on my clients.
This format is accessible, sustainable, and fits into even the busiest schedules.
Short, structured sessions allow us to:
* Target key muscle groups efficiently
* Prioritize quality of movement over quantity
* Build consistency and momentum
* Avoid burnout and overtraining
Most importantly, these sessions are doable, which means clients actually stick with them. And consistency, is what delivers results over time.
Whether you’re meeting with me virtually or in person, these focused 30-minute workouts can transform your strength, mobility, and confidence, no matter your age or fitness level.
Functional Fitness in Action: Real Life Benefits
So we know maintaining and building muscle is key to functioning well in life. Now let’s take a closer look at how functional strength training improves everyday life, especially for older adults:
1. Getting Up from a Chair or Floor
Many older adults struggle with basic transitions like standing from a chair or getting off the floor. Functional strength training strengthens the legs, hips, and core, making these movements smoother and safer.
2. Carrying Groceries
Lifting and carrying bags is a full-body effort. Strength training supports grip strength, arm strength, and posture, so clients can carry loads without strain or injury. Farmers walks are one of my favorite functional exercise! Just holding a dumbbell or kettlebell in each hand and walk with good posture. Loading the spine and working the grip, it’s as functional as they come! My client Bill that I have been speaking of carries 25 pounds in each hand and he walks. It’s actually his favorite exercise!
3. Walking and Climbing Stairs
Improved leg strength and cardiovascular endurance from functional workouts make walking, hiking, or navigating stairs much easier.
4. Gardening and Hobbies
Whether it’s playing with grandkids, gardening, or golfing, being functionally fit allows you to engage fully in the activities you love, without pain or limitations.
Getting Started: It’s Never Too Late
If you’re new to fitness, it can feel overwhelming to know where to begin. Whether you have let yourself go or have never focused on a healthy strong you, remember every expert was once a beginner. You don’t need to be fit to start; you just need to start.
Here are a few simple steps to take:
1. Consult with Your Doctor
Before starting any new exercise program, especially if you have health concerns, check in with your healthcare provider. Most doctors realize the importance of staying strong and will “hopefully” mention it to you first! I have been happy to get calls from a potential client telling me their Doctor told them to begin strength training. Thank goodness! That being said, many of my clients in the last 40 years have had health concerns. Exercise can help these issues almost every time.
2. Work with a Certified Trainer
A trainer (like me!) can help tailor workouts to your goals, abilities, and any physical limitations making sure you stay safe while getting stronger. Check credentials before you hire a trainer. I have been Certified through American Council on Exercise since 1994 and I love helping folks stay strong! Whether you want to hire a trainer for motivation or just to learn the basics and go off on your own, being certified and having experience is paramount.
3. Start with Bodyweight Movements
You don’t need fancy equipment or a gym membership. Squats, lunges, push-ups (even against a wall), and step-ups are fantastic starting points. You can always add dumbbells, kettlebells or a suspension trainer later if you like.
4. Progress Gradually
This is key! People get injured often by not following this rule. Your body needs to start off gradually then progress. Progression is key as well. As you go you will get stronger and need to challenge yourself a bit more to get stronger. You can add resistance bands, dumbbells, kettlebells or a TRX suspension trainer as your strength improves These are my go-to additions for home workouts!
5. Stay Consistent
Two to three sessions per week can make a massive difference over time. My clients that are consistent are the ones that see results.
Motivation from Bill: A Message to Anyone Who Feels “Too Old” to Train
If you’re feeling discouraged or wondering whether starting strength training at your age is worth it, just think of Bill.
At 88 years old, he’s not only staying active but pushing himself during our sessions with a positive mindset and open heart. He’s living proof that age is just a number and that strength, vitality, and resilience are within reach for anyone willing to commit.
Bill doesn’t let excuses get in his way. He shows up, he puts in the work, and he reaps the rewards of a healthier, stronger body. And you can too.
Final Thoughts: Your Health Is an Investment, Not an Expense
Aging doesn’t mean giving up your independence or your quality of life. It means taking even greater care of your body so you can continue doing the things you love, with energy, confidence, and ease.
Functional strength training is one of the most powerful tools we have to age gracefully and actively. Whether you’re 48 or 88, starting with just a few focused 30-minute sessions per week can lead to lasting improvements in your strength, balance, mobility, and overall well-being.
So take the first step. Let Bill’s story inspire you to move your body, lift some weights, and believe in the possibility of a stronger future at any age, because your best years don’t have to be behind you. In fact, they might just be getting started. Way to go, Bill! Thank you for showing us all what’s possible with dedication, discipline, and a great attitude.
If you’re ready to begin your own journey, I’m here to help, whether virtually or in person. Let’s work together to make strength a lifelong habit.
Elissa XOXO
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