Lillian, mother of experienced strength coach and Coastal Fitness<\/a> founder Ed Haynes, is a prime example of the fact that it is never too late to start training, having started working out with her son shortly before turning 60. <\/p>\n \u201cWhen I started training my mum, all she had done was jogging,\u201d Haynes says. \u201cI\u2019ve been coaching her for 16 years now, and now she does strength training four days a week, plays golf three times a week and is more knowledgeable than most coaches when it comes to nutrition. At 76, she\u2019s more active than most people half her age.\u201d<\/p>\n Prioritise quick wins<\/p>\n \u201cIf you walk 10km into the woods, you have to walk 10km to get out of it,\u201d says Haynes. In other words: the impact of 20 years of unhealthy habits is going to take time and effort to undo. <\/p>\n \u201cFor most people, the rate of adaptation from exercise is quite slow, especially if they are a little bit older,\u201d he adds. This is why he prioritises quick wins with his clients \u2013 lifestyle changes that have a near-immediate positive impact. <\/p>\n \u201cI think a lot about the pain points that people are dealing with,\u201d he continues. \u201cOne is physical pain \u2013 sore joints, or difficulty walking down the stairs. So what are the quick wins we can use that are going to reduce pain tomorrow?<\/p>\n For most people, it\u2019s all about nutrition and lifestyle. \u201cFor example, most people don\u2019t drink enough. But we know that if we can drink adequate amounts of water relative to our body weight and activity levels, inflammation<\/a> reduces. And when inflammation reduces, pain reduces.\u201d<\/p>\n Read more: I specialise in coaching people aged 40-plus \u2013 do these six things for immediate results<\/a><\/p>\n Make gradual changes<\/p>\n Breaking old habits and creating new ones is hard. For this reason, Haynes recommends making gradual changes and building on them over time. For example, if you currently sleep for five hours each night, start aiming for five-and-a-half hours. When that feels manageable, look to hit six. <\/p>\n The same applies with exercise. Don\u2019t jump from zero workouts to five gym sessions per week \u2013 rather, start with one short weekly workout, then when this feels like second nature, you can add more. <\/p>\n Read more: Do these five things daily for 90 days to see a \u2018profound difference\u2019 in your health, fitness and energy levels<\/a><\/p>\n \u201cChanges are happening in our bodies all the time, and each time they do, it can be like dealing with a whole person.\u201d<\/p>\n For this reason, you can\u2019t bullishly push forward with your pre-existing plans and habits. Instead, as Haynes puts it, \u201cthe protocols need to evolve\u201d. Find ways to build healthy, sustainable habits that work alongside your lifestyle, and change them as needed to suit your ever-updating circumstances. <\/p>\n Read more: Why the perfect workout doesn\u2019t exist \u2013 and why that\u2019s good news<\/a><\/p>\n<\/p>\n Choose full-body workouts<\/p>\n \u201cGenerally speaking, full-body resistance training works really well for this demographic,\u201d Haynes says. \u201cMost people don\u2019t really need to be doing strength training more than three days a week, but if you’re at zero weekly workouts right now, you should start with one. If you’re at one and comfortable with that, we will look to get you to two.\u201d<\/p>\n If you can commit to this, you will see increased muscle mass, which Haynes likens to \u201carmour\u201d \u2013 capable of preventing injury and protecting you from falls. It also improves physical capacity and aids blood sugar regulation, combatting diabetes. <\/p>\n \u201cIt\u2019s also the best way to increase bone density,\u201d Haynes adds. \u201cRunning, yoga and pilates are not going to do it because there\u2019s not enough tension on the muscle tissue and bone structures to make them adapt and fight things like osteopenia and osteoarthritis.\u201d<\/p>\n Read more: The uncomfortable truth about building muscle and eight golden rules for strength training in midlife<\/a><\/p>\n Choose your exercise wisely<\/p>\n Strength training sessions for people aged 50 and above<\/a> can generally look quite similar to those used by people of any age. But there are some extra elements to consider. <\/p>\n \u201cMy stance on exercise is that nothing is off the table \u2013 why put limits on yourself because you\u2019re 70?\u201d says Haynes. \u201cMost exercises are useful, but every exercise can be bad if performed incorrectly.<\/p>\n \u201cThere are plenty of beautiful things that might come from learning more complex exercises if you can nail it, but there\u2019s also a potential risk of injury. It\u2019s about working out if you are OK with that, or if you would rather stick with safer dumbbell or machine exercises.\u201d<\/p>\n For example, if you want to strengthen your legs, you can choose between a barbell squat and a leg press, among other movements.<\/p>\n \u201cBoth exercises are training the knees and hips in a flexed position \u2013 they\u2019re flexing, then extending,\u201d says Haynes. \u201cBut with a barbell squat, we have a high stability component, and you have to keep your joints in alignment and learn to brace effectively.\u201d<\/p>\n The leg press, on the other hand, has a shallower learning curve and can be safer as a result. <\/p>\n \u201cBecause time is precious and the risk of injury is higher when you are older, we\u2019re often going to choose lower-risk movements,\u201d Haynes concludes. <\/p>\n Read more: The science-backed exercise method that can help fight the effects of ageing<\/a><\/p>\n Choose your rep scheme carefully <\/p>\n If you are new to an exercise, start by using lighter weights and performing more repetitions \u2013 Haynes suggests 15 to 20 reps per set. This, he says, is generally safer than performing a five-rep set with a heavier weight, while still allowing you to challenge your muscles. <\/p>\n \u201cYou\u2019re going to start light and do lots of reps,\u201d says Haynes. \u201cAs time passes and your body learns to handle this, you can gradually reduce the target number of repetitions and increase the load. <\/p>\n \u201cMaybe, in a few years\u2019 time, you will be able to work to a five-rep max [the most weight you can lift for five repetitions] of an exercise.\u201d<\/p>\n![\"Small](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/03\/AdobeStock_481744217.jpeg\")
Small lifestyle changes can have a near-instant positive impact on how your body feels (Kawee \u2013 stock.adobe.com)<\/p>\n![\"Making](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/03\/iStock-2199403550-(1).jpeg\")
Making and breaking habits is not easy \u2013\u00a0particularly if you have held them for a long time. Use gradual changes to ease yourself into healthier practices. (Getty\/iStock)<\/p>\n![\"Full-body](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/03\/13131846-2f6a40c3-b52d-47bd-9847-643d990b8d56.jpg\")
Full-body strength training workouts allow you to recruit every major muscle group in a single session, making for a time-efficient and effective approach to training (Alamy\/PA)<\/p>\n![\"The](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/03\/istock-616121640.jpg\")
The key is finding the right exercise for your fitness goals, considering their safety, complexity, stimulus and how much you enjoy them (Getty\/iStock)<\/p>\n
![\"Physical](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/02\/iStock-924958684.jpeg\")
Physical ability peaks at 35 but if you can create a healthier lifestyle than you followed in your younger years, there\u2019s no reason why you can\u2019t see impressive fitness progress at any age (Getty\/iStock)<\/p>\n