Dr Kaye Cleave has spent the last three-and-a-half years expanding expectations of what’s physically possible in your later decades. At 77, she routinely kicks up from a crow pose into a headstand, does the splits, lifts an impressive amount in the gym, trampolines and complete home workouts, displaying a level of energy and vigour generally reserved for someone in their twenties.
‘Exercise is one of the most consistently proven factors in reducing the risk, delaying the onset, and often lessening the severity of nearly all major age-related conditions, including heart disease, diabetes, osteoporosis, depression, and even cognitive decline and dementia,’ she reminded readers over clips of her working out.
She views movement as a way to care for yourself physically. ‘The goal isn’t to make 70 the new 50. It’s to show people what’s waiting for them…[age is] something to look forward to,’ she continued. ‘Denying our age doesn’t make us younger. It just suggests we’re ashamed of where we’re at.’
Here, she shares a full-body workout (with an upper-body bias) to ensure that she stays strong, mobile and functionally capable for all her years.
Dr Kaye’s 5-move full-body strength workout
– Complete 10 reps of each movement (if the move is single-sided, do 5 per side).
– Dr Kaye is using 4kg and 5kg dumbbells, but use weights that you find sufficiently challenging.
1. Reverse fly 
This move works your upper back muscles, including your rhomboids and trapezius. ‘It helps to improve your posture,’ says Dr Cleave.
a) Stand with your feet at a hip-width distance with a soft bend in your knees holding dumbbells in your hands. With a neutral spine, hinge at your waist so your chest is lowered to near parallel and your hips come slightly backwards. Roll your shoulders back and away from your ears.
b) Have a soft bend in your elbows as you raise the weights up and out to the sides, in line with your shoulders. Your palms should be facing down to the floor. Squeeze your upper back. Hold for 1-2 seconds.
c) Control the movement as you lower the weights back to the starting position.
2. Single-arm row
Helping to build your upper- and mid-back strength, as well as other ‘pulling’ muscles, single-arm rows target your lats, rhomboids, trapezius and biceps.
a) Holding a dumbbell in your right hand, take a big step back with your right leg. Bend both knees and lift your right heel, keeping your toe planted for balance.
b) Draw the dumbbell towards your waist, keeping your elbow tucked into your side.
c) To complete the rep, extend your arm back to the starting position.
3. Hammer curl
Helping you carry your groceries, the hammer curls strengthens your forearms and biceps.
a) Start by standing with your back upright and your dumbbells by your sides. Keep your elbows tight into your body and pull your shoulders back.
b) With your arms fully extended, curl your arms towards your chest until your thumbs are near your shoulders.
c) Hold your arms in this position for 1-2 seconds, then slowly lower your arms down.
4. Overhead press
Helping you reach high cupboards, these work your deltoids, traps, and triceps.
a) Stand with a dumbbell in each hand. Bend your elbows at 90 degrees with the dumbbells at ear level and palms facing each other in a neutral grip.
b) Straighten your arms and press the dumbbells towards the ceiling. Hold for 1-2 seconds, then return to the start.
If you increase the weight, you can instead perform a push press by dipping your knees before driving the dumbbells up to generate more power.
5. Squat
‘These help you get off the loo unaided,’ said Dr Kaye of the move that primarily targets your quads and glutes.
a) Grab two dumbbells and hold them by your sides. Brace your core and keep your chest up.
b) Push your hips back and lower into a squat until your your knees are at least a 90-degree angle, and your knees in line with your toes. Pause for 1-2 seconds before returning to standing.
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