Why do so many aging adults end up in assisted-living facilities? The answer can be as straightforward as losing the ability to get up from a seated position. It might sound blunt, but for many, it’s an all-too-real issue. It’s not just about getting stuck on the toilet; it’s about losing the independence to handle basic daily tasks. At its core, this loss of independence is why many aging adults end up needing assistance, whether from loved ones or from moving into assisted care facilities. And it’s preventable—at least for many of us—by maintaining physical fitness as we age.
The Connection Between Aging, Activity, and Independence
One of the major reasons we see a decline in independence as people age is that, for many, daily movement becomes more challenging over time. People retire, and life naturally becomes more sedentary. There are fewer obligations to get out and move, so people sit more than ever. When they don’t move, muscles start to weaken and waste away—a process called atrophy. When this happens, things we once took for granted—like climbing stairs, standing up from a chair, or even walking comfortably—start to feel more taxing. In turn, people avoid these movements even more, creating a vicious cycle of declining strength and mobility.
But this doesn’t have to be the case. Staying physically active as we age is like putting money in a bank that we can draw on for years to come. Strength and mobility allow us to maintain our independence, avoid falls, and reduce the chance of injuries that might otherwise sideline us. And for many, staying strong also means that we’re less likely to depend on our children or professional caregivers in the future.
Functional Movements for Real-Life Benefits
Exercise needs for older adults aren’t vastly different from those of younger adults—it’s more about adjusting the intensity and range of motion. Take, for example, the common problem of not being able to get up off the toilet. This movement is essentially an air squat. Squatting is one of the most functional, real-life movements out there, and it’s something that can and should be practiced in the gym. With proper form and the right progression, squatting builds strength in our legs and core, two areas critical to balance and mobility.
Or consider what happens when someone falls and has to get back up. That’s a movement we’re all familiar with in the gym—a burpee! It might not look exactly the same, but the basic movements are the same. Building the strength to handle these basic functional exercises translates directly to the ability to recover from falls and to move confidently in daily life.
Carrying groceries from the car? That’s what we call a “farmer’s carry.” It may not sound fancy, but if you’ve lugged a few bags of groceries or lifted a large laundry basket, you’ve already done this movement. Practicing farmer’s carries in the gym helps build grip strength, core stability, and coordination. These are vital for lifting and carrying objects safely without putting strain on other parts of the body.
Strength Training and Bone Health: The Backbone of Staying Strong
Strength training isn’t just for athletes looking to break records; it’s critical for aging adults because it plays a significant role in maintaining bone density. Osteoporosis, a condition where bones become brittle and fragile, affects a large number of aging adults, especially women. Bones naturally lose density with age, and without strength training, that loss is accelerated. The good news is that lifting weights or practicing weight-bearing exercises can actually increase bone density, protecting against fractures and breaks. Even minor slips and falls often lead to broken bones in older adults with low bone density. But lifting heavier objects regularly helps increase that bone density and reduces the risk of injury.
Another significant benefit of strength training is that it supports muscle mass. As we get older, our muscle mass naturally decreases, a condition known as sarcopenia. It might seem inevitable, but regular resistance training can slow, stop, and even reverse this process. Muscles are what support our joints and help us perform daily movements, so by maintaining and building muscle, we’re also protecting our joints and keeping ourselves mobile.
Finding the Right Approach to Exercise as We Age
One of the biggest misconceptions is that once we hit a certain age, our only option is slow, low-impact exercise. While low-impact exercises like walking and cycling are excellent for cardiovascular health, they shouldn’t be the only activity in the routine. Higher-intensity, weight-bearing exercises are equally important, as they encourage strength and stability, which support balance and prevent falls.
Not every aging adult is interested in group fitness classes, and that’s okay. At CrossFit Dwell, we’re here to meet you where you are. Many of our 50-plus athletes love the group class environment, where they can work out in a social, supportive setting while still receiving guidance and modification options from a coach. Other members prefer to start with private sessions, which allow them to build up strength and confidence at their own pace. What matters is finding a fitness routine that keeps you active, fits your needs, and ultimately helps you meet your personal goals.
For anyone coming to CrossFit Dwell, our goal is always to help them stay active in a safe and supportive environment. Group classes can be adapted for older adults, allowing them to perform modified versions of everything the rest of the class is doing. Our coaches knows how to guide each athlete based on their unique needs. Intensity is relative for everyone in the gym, while range of motion and movement goals remain the same.
Why I Train: A Personal Perspective
As a 55-year-old woman, I’m not here to break records or win competitions. That’s just not my goal. But I show up every day to ensure I’m fit enough to keep my independence—to stay out of assisted living and to maintain my freedom. For me, fitness is about giving myself the best shot at a healthy, active life. I want to be able to travel, enjoy hobbies, and spend time with family without relying on someone else for basic things.
Working out gives me the strength and energy to handle whatever life throws my way, and it’s a huge part of why I believe in the value of fitness as we age. It’s not just about getting stronger physically; it’s about staying engaged and making choices that support our quality of life.
Let’s be honest—no one wants to be trapped on the toilet or struggling to carry groceries. And none of us want to end up in a nursing home if we can help it. That’s what motivates me to keep moving. And whether you’re 50, 60, 70, or beyond, it’s never too late to start. Every rep, every lift, every moment we spend working on our fitness is an investment in our future independence. And I don’t know about you, but I think that’s worth every minute.
Ready to invest in your independence? Whether you’re new to fitness or looking to build on your progress, we’re here to support you every step of the way. Join us at CrossFit Dwell and discover how functional, strength-based training can help you stay active, capable, and ready for whatever life brings.
Book your free intro session today, and let’s talk about how we can help you move, feel, and live better—well into your later years. Don’t wait to start building the strength you need to stay self-sufficient and independent.