My eldest client is 87 years young, and I’ve had the privilege of training her twice a week since 1998. When we first met, she was showing early signs of osteopenia, and her doctor recommended weight-bearing exercise. I got the call, and since then, bone health has never been an issue for her.

She’s thriving not just structurally, but functionally. When compared to her peers, the difference is striking. She told me that most of her friends use a cane, a walker, or are confined to a wheelchair. Recently, a couple she knows visited her—the wife used a cane, and the husband a walker. At one point, my client noticed the husband’s shoelace was untied, so she squatted down and tied it for him. They stared in amazement. For them, performing such a simple task would have been a struggle.

The Secret to Her Success? Consistent Exercise.

She trains on a 4-day rotation that keeps her strong, mobile, and independent.

Day 1
A. Potty Training*
B. Side Step-Up
C. One-Leg Calf Raise
D. Split Squat
E. Push-Away
F. Forward Ball Roll
G. California Press
H. Supine Bridge
I. Ab Crunch
J. Lower Russian Twist

* Learn more about Potty Training in my article: Weight Training as a Tool.

Day 2
A. Swing
B. Squat Press
C. Squat Pull
D. Iron Cross
E. Romanian Deadlift
F. Bent-Over Row
G. Overhead Squat
H. Side Bridge
I. McGill Crunch

Day 3
A. Swiss Ball Squat
B1. Lying Dumbbell Triceps Extension
B2. Lying Dumbbell Press
B3. Incline Dumbbell Curl
C. Supine Hip Extension
D. Supine Unsupported Pelvic Tilt
E. Side-Lying Dumbbell External Rotation
F. Prone Cobra

Day 4
A. Forward Step-Up
B. Rear-Foot-Elevated Split Squat
C. 1¼ Dumbbell Squat
D. Arnold Press
E. Zottman Curl
F. Bent-Over One-Arm Lateral Raise
G. Saxon Bend
H1. Seated Reverse-Grip Wrist Curl
H2. Seated Wrist Curl

She typically performs 1-2 sets of 10-12 reps per exercise, with short rest intervals (~30 seconds) between sets. The tempo varies depending on the movement.

Each session begins with dynamic stretching and ends with static stretching and soft-tissue work. The entire workout takes 30-40 minutes from start to finish.

Movement is the Key to Longevity

Beyond strength training, she keeps moving:
✅ Walks regularly (outdoors when the weather allows, or on her treadmill or rower when it doesn’t).
✅ Performs a daily dynamic stretching circuit—often twice a day. She believes it keeps her mobile and prevents stiffness. (This is the same circuit demonstrated in my Warm-Up to Strength Training presentation.)

Final Thoughts

Age is just a number—and your body responds to what you demand of it. You can either tell your body to be 87 years old, or you can tell it to be 87 years young, just like my client has. The choice is yours.

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