02/03/2026
Great exercise and the key word used is “functional”. There are not that many good functional exercises so they can seem a bit repetitive and dare I say it boring, but they are like bread & butter, they create the strong foundation base to allow you to add more exciting activities when you want to. 😊
If you’re over 60 and trying to stay strong… there’s a very good chance you’re training the WRONG way.
After 60, we lose over 10% of our strength each decade. That’s why stairs feel steeper. Chairs feel lower. Balance feels shakier. It’s not “just aging”, it’s muscle loss. And unless you challenge it properly, it continues.
The good news is that muscle loss is reversible.
Most people assume they need complicated routines, fancy machines, or a long list of different exercises.
In reality, it’s not about doing more, it’s about choosing better. The right exercises, done well, will always beat a long, complicated program.
The one movement I use most with my over-60 clients is the Sit-to-Stand + Overhead Press.
How to do it:
1. Stand up from a chair without using your hands.
2. As you rise, press weights overhead.
3. Sit back down slowly.
👉 Start with 10–15 reps, 3 sets, 3 days per week.
In one movement, you train thighs, glutes, core, shoulders, and balance, the exact muscles you use for getting out of chairs, climbing stairs, and reaching into cupboards. This is functional strength, not “gym strength.”
⏫ To progress (this is where most people go wrong): don’t just add reps. Add weight. Slow the lowering phase. Pause for 2 seconds at the bottom to remove momentum.
If you only ever did one exercise, this would cover most bases.
💬 Comment ROADMAP and I’ll send you my free Stronger for Life plan to build real independence.
