During her 35 years in the fitness industry, personal trainer and nutritionist Janet Osborne has helped thousands of women of all ages feel better in their bodies, using movement and
resistance training to build lasting strength and confidence.
However, it was her mum who inspired her to focus on creating home workouts for clients in midlife and beyond – delivering movement that prioritised staying physically functional over being overly demanding or strenuous.
Now, she and her mum enjoy working out together, combining full-body strength training with lighter mobility sessions, walking and outdoor sports, while ensuring ‘exercise snacks’ form a core part of her mum’s routine.
After decades in the fitness industry, I discovered that strength, mobility and independence matter far more than intensity – and my mum helped show me why.
I’ve been a personal trainer and group fitness instructor for over 35 years, working in fitness clubs, but it wasn’t until I shifted my business online at 62 that everything really changed.
At that point, I started sharing simple, at-home workouts. But I wasn’t specifically focused on midlife and older women until I began posting with my mum, who was 85 at the time. That’s when I realised women were looking for something realistic, approachable and supportive – not intense or overwhelming.
Training with my mum – now 87 – has shaped how I think about exercise more than anything else. When I notice areas where she’s losing strength or mobility, those often become the inspiration for what I share on Instagram and Facebookk. It keeps everything grounded in real life, not theory.
Our weekly routines
Our weekly routine isn’t rigid, and that’s an important part of why it works.
My schedule is anchored by the classes I teach online, where I offer both beginner (no floor, more modified) and all-level (more flow, optional progressions) versions of each workout.
In between, I build in walking, mobility and lighter movement days, along with getting outside for activities I enjoy depending on the season, such as skiing, biking, golf and paddleboarding.
My mum follows a similar rhythm. She walks daily, plays golf two to three times a week, and when we’re together, we get outside for long walks or a round of golf whenever we can – always fitting in a workout too.
That idea – ‘exercise snacks’ – has become a big part of how she trains. Instead of thinking of movement as one long workout, we break it into small, manageable pieces: a few sit-to-stands here, some balance work there, calf raises, gentle stretches – and lately she’s been working on her deep squat using a railing for support. Sit-to-stands are one of our staples, as being able to get up and down from a chair is a key indicator of independence.
We also focus heavily on functional movements: exercises that directly support everyday life. This includes floor mobility – maintaining the ability to safely get down to the floor and back up again – along with balance and stability work to help prevent falls.
A typical 30-minute session
Our workouts together are simple and approachable:
Warm-up (5 minutes)Marching in placeLeg swingsHip CARsArm circles and swingsGentle mobilityStrength (20 minutes)
Repeat for 2-3 rounds at your own pace
Heel-to-toe raises x 15Sit-to-stands x 10Supported reverse lunges (or modify with tap-backs) x 10Seated bent-over dumbbell rows x 10Lateral raises x 10Side leg lifts x 10 each sideIncline push-ups at the counterWall sit x 10-30 seconds
Finisher (5 minutes)Balance work (single-leg hold or supported)Gentle stretchingThe biggest shift
The biggest shift – for both of us – has been confidence. For my mum, it’s the confidence to move, stay active and continue doing the things she loves. For me, it’s a reminder that fitness isn’t about intensity, perfection or how hard you push. It’s about showing up, staying consistent, and building strength that supports living life independently.
Try two free follow-along full-body classes with Janet.
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