4 Exercises to Age-Proof Your Body

Written by Sarah Mariko, Fitness Coach

Sarah Mariko is the founder of the fitness app "MOVE With Mariko." She was one of the first instructors to teach at the world-renowned Barry's Bootcamp and has worked in the industry globally, in Los Angeles, London, and beyond.

Muscle is protective. Strength builds resilience. Movement is medicine. As we get older, the intention behind our workouts naturally evolves. In our twenties, fitness might have been about team sports or gym sessions to feel good in a bikini. But as we age, our priorities shift, and with good reason. We start to notice how physical strength is tied not just to appearance or performance but to something much more meaningful. Our quality of life.

Building muscle and staying strong improves bone density, posture, and, very importantly, helps with balance. Your workouts not only build strength but also help prevent injuries. You might prevent a fall or prevent kyphosis (rounding of your back), both of which help you live a full and independent life.

These are my top 4 exercises to include in your workouts as you get older:

1. Single-leg deadlift

Focus: Balance, coordination, and posterior chain strength.

Maintaining good balance becomes increasingly important as we age, especially with statistics showing that one in three adults over 65 will experience a fall each year. This exercise challenges your balance while strengthening your glutes, hamstrings, and core. The deadlift also mimics everyday actions like bending down to pick something up, making it an essential move for real life.

2. Bodyweight squats

Focus: Lower body strength, mobility, and core.

Squats are one of the most functional exercises you can do. Think about how often you sit down and stand up during the day, from chairs, your car, or even the toilet. This compound movement strengthens the quads, glutes, hamstrings, and core, all while improving joint health and stability.

3. Farmer’s carry

Focus: Full body strength, posture, grip, and balance.

The farmer’s carry is simple but powerful. Holding a weight in each hand while walking engages your entire body, shoulders, core, grip, and legs while also training good posture and stability. It’s one of the most functional movements for daily life. Think of carrying shopping bags, suitcases, or children.

Grip strength is also a strong predictor of overall mortality and healthspan in aging adults.

4. Sprints (or power-based movements)

Focus: Explosive strength, neuromuscular function, and longevity.

As we age, we naturally lose muscle mass and power, especially the fast-twitch muscle fibers responsible for quick movements and reaction time. This decline is one of the reasons falls become more common in later life. Studies show that incorporating power-based training, such as short sprints, can significantly improve functional strength and increase longevity.

Power training doesn't just help you move faster. It helps you catch yourself when you stumble, react quickly, and stay mobile and independent. While endurance work supports heart health, adding in bursts of explosive effort offers an additional, crucial layer of protection.

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Read more from Sarah Mariko

Sarah Mariko, Fitness Coach

Sarah is a leading fitness coach dedicated to helping women take control of their health and fitness with a sustainable, empowering approach. Her programme caters to busy women striving to maintain a healthy lifestyle without feeling overwhelmed. Her mission is to help busy women build strength, confidence, and lasting healthy habits.