At 58, coach, fitness expert, nutritionist and creator of The Strongher Method Theresa Moloney says one of the biggest changes she’s made as she’s got older has been learning how to build muscle while working with her body, rather than against it.
She credits ‘training for lean muscle (the right way)’ with helping her stay strong and maintain her independence – and she’s particularly proud that her 90-year-old aunt has embraced a similar approach.
‘Meet my 90-year-old Auntie J, a true fitness inspiration!’ Moloney said, explaining that her aunt moves every day and follows a simple four-move, full-body routine to stay mobile and energised.
‘At her age, she’s still crushing it daily with a routine that keeps her active and energised,’ she added alongside clips of her aunt performing the exercises.
The 4-exercise routine
Here’s what Auntie J’s daily workout routine looks like:
30 squats (holding onto the fridge for support)25 sit-ups30-second plank10,000 stepsHow to do the moves1. Squat
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Stand with your back against a sturdy fridge or wall, feet hip-width apart.Step your feet forward by roughly a foot, or just enough so that when you squat down, your knees stay roughly over your ankles and your back stays fully supported. Keeping your weight in your heels, brace your core. Bend your knees and slide your back down the wall as if sitting into a chair. Keep your chest lifted and your shoulders relaxed against the wall.Lower until your thighs are parallel to the floor, or as low as comfortable while maintaining form, then pause briefly.Drive through your heels to return to the starting position, fully extending your hips and knees.2. Sit-up 
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.Lightly place your hands across your chest or fingertips behind your ears, without pulling on your neck.Engage your core by gently drawing your ribs toward your hips.Curl your upper body up toward your knees, lifting your shoulders and upper back off the floor. Exhale as you lift.Pause briefly at the top, then slowly lower back down with control to the starting position.3. Forearm plank 
Start on the floor on your hands and knees.Lower onto your forearms, stacking your elbows directly under your shoulders.
Step your feet back one at a time until you’re in a forearm plank, with feet about hip-width apart.Keep your body in a straight line from your head to your heels. Look slightly ahead of your fingertips. Tighten your abs, quads, glutes, and keep your hips level.
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