Aging and Fitness: How Goals and Health Perspectives Change with Age
Often times we see a shift in our priorities with regard to our health and fitness as we age. What mattered to us most in our 20s is seldom what matters most in our 60s and 70s. However, despite some priority shifts, there can be a shared common path and important key areas of focus no matter your numerical age.
Recently, we also wrote about how “bulking” versus “toning” may be more common than different if there was a thing. If you missed that, you can check that out here.
Priority Shifts
As the years tick by, our fitness goals and health perspectives evolve—often without us even noticing at first. When I was younger and a gymnast, fitness was all about performance and aesthetics. I wanted to get “ripped,” have a six-pack, and push my body to its limits in the gym. I was taught early on both in gymnastics and bodybuilding that it was okay to push really hard and was subscribed to the philosophy that you can out-train almost anything. The rush of those early years was intoxicating. High-volume workouts with endless sets and reps were my bread and butter and that can be done well if done right. But in hindsight, I can see where I missed the mark and also set myself back a bit. I wasn't paying enough attention to nutrition, rest, or balance. I was overdoing it in one area and underdoing it in others, and that’s a common theme in youth: a lot of energy, but not always directed in the most effective ways.
As we age, the goals shift. Instead of just chasing physical appearance, we think about longevity, function, maintaining strength and power, and—perhaps most importantly—quality of life. It’s not just about looking good; it’s about being able to live well. For some, that means being able to run around with their grandkids in the backyard, while for others it’s about avoiding surgery or chronic health conditions like diabetes or heart disease. But here’s the interesting part: these goals, while varied, often share a common path.
A Common Thread in Fitness Goals
Whether your goal is to live a long, healthy life or to stay as lean as possible, the fundamentals are the same. If I could “do it all over,” I’d focus more on a long-term strategy that emphasizes balance across several key pillars of health:
Strength building and maintenance: Lifting heavy isn’t just for strength athletes and bodybuilders. It’s essential for preserving muscle mass, metabolic health, joint health and tissue quality, and bone density as we age. Strength doesn’t just make you look good; it helps you stay functional—whether you’re hoisting grandkids or handling heavy luggage bags at the airport.
Cardiovascular fitness: Heart and lung health are non-negotiable. Whether it’s running, swimming, or just brisk walking, regular aerobic exercise helps keep us active and agile in ways that benefit our entire body—preventing heart disease, keeping blood pressure in check, and giving us the endurance to take on daily life with energy.
Nutrition and hydration: Early on, I didn’t prioritize this enough. But nourishing your body with good food and staying hydrated are the cornerstones of all health goals, no matter your age. Fueling yourself right isn’t just about looking lean; it’s about giving your body what it needs to repair, grow, and thrive. Sometimes it’s about getting more of the right stuff.
Recovery and sleep: Here’s where I really dropped the ball in my early years—recovery. I used to think more was better: more sets, more reps, more gym time. What I didn’t realize was that without proper recovery and adequate sleep, I wasn’t maximizing my gains. Over time, neglecting recovery leads to burnout, injury, and stalled progress.
Stress management: Managing stress is a crucial aspect of health that we often ignore when we’re younger. I focus on this way more than ever these days. Chronic stress not only wears down the body, but it also makes sticking to a healthy routine so much harder. As we age, learning to manage stress—whether through mindfulness, yoga, some solitude with the dog on the river or simply making time for other things we that bring us joy—becomes a key to long-term well-being.
As we age, our energy levels, recovery times, and perhaps even motivation may change. But the fundamentals—strength, cardio, nutrition, recovery, and stress management—don’t. It’s just the amount of energy we need to apply to each category that shifts. That’s why I believe in focusing on balance early on. When you’re younger, you may be tempted to focus on the more glamorous aspects of fitness—like pushing your strength to the limit or aiming for that coveted six-pack. Granted, pushing strength when your body is most primed for those adaptations can be very helpful. But the real magic happens when you approach fitness holistically, thinking not just about today but about what your body will need 10, 20, 30 years from now. Those changes still come.
The Wisdom of Balance
The funny thing is, the older we get, the more we realize that “doing it all” isn’t the goal. Instead, the key is to do enough in each area to keep you healthy and functional in the long run. In my younger days, I went all-in on training volume—more reps, more sets, more time in the gym. But now I see that I missed out by not building a better foundation: I could have been more focused on technique, on fueling my body properly, and on giving it the time to recover. It’s hard to “do it all and do it all well” when you're in the thick of it. But it’s never too early—or too late—to start building a balanced routine that includes strength, cardio, proper nutrition, and recovery.
The truth is, many people look back and wish they’d had a longer-term outlook. The things that support longevity and wellness don’t change, but what does change is how much attention we give them at different stages of life. In the rush of youth, it’s easy to focus on short-term goals, but as we get older, the idea of sustainability becomes more appealing.
It’s Never Too Late
The beautiful thing is, it’s never too late to start. More and more research shows that even people who start strength training later in life see tremendous benefits—both visible (hello, muscle mass!) and physiological (improved metabolism, many physiological health markers, and healthier bones, joints and tissues). You can still build strength, maintain muscle, and improve your overall health well into your 60s, 70s, and beyond. Age is not a barrier; it’s just a number that tells you how long you've been on this journey. Your body is capable of remarkable things at any age.
3 Simple Strategies You Can Start Today
Whether you’re a spring chicken or a wise owl, these three strategies can help you stay as fit as humanly possible for the long haul:
Start with strength: No matter your age, incorporating strength training into your routine is a game changer. Even bodyweight exercises done well—like squats, push-ups, or resistance band work—can have huge benefits for your metabolism, bone health, and overall function. Start small and build up; the key is consistency over longer time spans (months and years).
Prioritize recovery and sleep: Recovery isn’t a luxury—it’s a necessity. If you’re not sleeping enough or giving your body time to heal, you won’t make progress. This is also key for managing psychological stress. Try incorporating one extra recovery day into your routine or practicing good sleep hygiene by setting a regular sleep schedule.
Hydrate and fuel wisely: This is a cornerstone at any age, but especially as you get older. Focus on eating MORE good stuff, not restricting. MORE nutrient-dense foods that give you energy and keep your body nourished. Stay hydrated, and consider adding more fruits, vegetables, and lean proteins every one of your main meals.
At the end of the day, fitness isn’t about perfection—it’s about balance. By adopting a long-term mindset and making small, sustainable changes today, you’re investing in your health for tomorrow. No matter where you are in life, it’s always the right time to prioritize your well-being.
Your future self will thank you.
October Announcements:
We have a couple personal training spots open and are running some specials on manual therapy if you are looking to work 1:1 or perhaps get some self care time. Book here using code MT15
Coach Micah will be out soon to meet his new daughter any day now.
Health coaching spots are now closed until the end of Fall. If you’re interested, please book a free consult with us to get a jump start.