Maintaining Your Fitness Routine as You Age

Aging is no excuse for neglecting your everyday fitness routine. If there are exciting activities you wish you could do but feel are better left to the younger generation, don’t fret—there are custom fitness programs that can help you develop the skills you want to maintain. To maintain your health and fitness as you celebrate another birthday, follow along with the tips below.

Tip #1 – Practice Resistance Training

Though today’s most popular trend among fitness fanatics is weight training, accompanying your routine with resistance training can serve benefits beyond bulking and achieving your desired physique. Fitness training services that entail lifting weights have been scientifically proven to prevent the natural deterioration of bones over time and protect you from age-related problems such as osteoporosis.

With regular resistance training, you can strengthen muscles around joints that feel like they may be failing you. If you aren’t too keen on hitting the free weights area, you can always turn to the ever-dependable rowing or resistance machines.

Tip #2 – Forego the Fads

If you’ve tried your hand at Keto, Paleo, or Whole30 to no avail, it isn’t because you’re incapable of losing drastic amounts of weight. As you age, your body will need to undergo changes beyond an extreme diet. A simple, whole diet rich in lean proteins, nuts, seeds, whole grains, fruits, and vegetables trump a fad diet any day. Not to mention, most fad diets are an unhealthy and severe method of losing weight, which can negatively impact your metabolism over time.

Tip #3 – Stay All-Day Active

If you can afford to cycle instead of drive to your daily destinations, finding ways to avoid sitting for extended periods can promote healthy energy and reduce stagnant lifestyle-related diseases such as diabetes and heart disease. If you work at a desk, make a conscious effort to remain active throughout the day by taking periodic walks during lunchtime or incorporating exercise into your commute home. If you’re a work-from-home employee, take a few minutes out of your day to do some gardening or walk your pooch.

Tip #4 – Understand Your Limits

Though an occasional trip to your local fitness studio is key to staying physically healthy, listening to your body is the best way to prevent injury. While seniors discovering their love for marathon running or recreational rowing are often awe-inspiring, carefully integrating new activities into your otherwise inactive lifestyle can help your body relearn skills that it previously grew out of.

Tip #5 – Consider the Following Exercises

As you age, your body won’t necessarily be capable of more vigorous exercise such as rock climbing or gymnastics. As such, you can sign up for classes in the following:

  • Yoga and pilates. A low-intensity exercise that incorporates slow movements and challenging positions, you can improve your muscles and flexibility in a gentle manner that doesn’t demand you over-exert your body.
  • Swimming. A zero-impact activity, swimming can help strengthen your joints and prevent conditions such as arthritis. A full-body workout, you can access every muscle group in the body, which is beneficial to your overall health.
  • Weight training. Contrary to what most fitness buffs believe, weight training isn’t limited to the likes of young bodybuilders. Performed with the correct form and in moderation, weight training can increase your metabolism even as you age.
  • Walking. An all-around task that can be performed daily, brisk walking can help you burn anywhere between 60 and 100 calories a mile. Easy on the joints, walking is an enjoyable exercise that allows you to benefit from the occasional whiff of fresh air.


Staying active as you age isn’t a desire that is well out of reach. The greater you commit to your health goals, the easier it will be for you to incorporate exercise into your daily regimen—retired or not!

For Wellesley natives, The Fit Factor is your one-stop personal training studio. If you’re looking for something to stick with, avail of our one-on-one sessions that come with a customized plan for both exercise and nutrition.

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley