Train For Age 80
The 5 movements worth doing now for decades from now
Why this matters long-term
- Muscle mass and strength naturally decline with age (sarcopenia)
- This decline speeds up without resistance training
- Strength training at any age helps preserve muscle and function
- The goal isn't looks, it's staying independent later in life
The 5 movements
- Squat: sitting down and standing up, loaded
- Hinge: picking things up off the ground safely
- Push: pushing a door, a box, yourself up off the floor
- Pull: rowing, carrying groceries, pulling yourself up
- Carry: walking while holding weight, like a farmer's carry
How to start
- 2 days a week of these 5 movements is a strong start
- Bodyweight versions count: sit-to-stand, incline push-ups, band rows
- Add weight gradually as movements feel easy
- Balance work matters more as you age too (single-leg stands, etc.)
Good to know
- Getting up off the floor without using your hands is a great free test. Practice it now, before you need it.
Sources
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