Over 60 and aching? meet the 92-year-old training 4 days a week: could 6 moves make you younger

The secret may be simpler than you think.

A Canadian great-grandmother who began lifting at 65 now trains four mornings a week, walks daily and still swears by gentle progress. At 92, she says she feels decades younger, and her routine shows how people in their 60s and 70s can start safely, build strength, and keep moving with confidence.

The routine that keeps her moving

Her approach is refreshingly straightforward: four hour-long gym sessions each week, plenty of walking, mobility work every session, and lots of movement in daily life. She uses light weights, focuses on form, and splits training into upper- and lower-body days. She warms up with an easy walk, primes joints with dynamic mobility, lifts with control, then cools down with slow, static stretches.

Four gym hours, daily steps and steady mobility work: simple habits that stack up to decades of independence.

Four strength sessions, one simple split

Strength work sits at the core. She trains upper body one day, lower body the next, repeating this across the week. Think squats and lunges for legs; presses, rows and curls for shoulders and arms; plus a short core series with controlled holds and slow leg raises. Light dumbbells and assisted machines keep effort manageable while still challenging muscles.

Each session begins with 5–10 minutes of easy treadmill walking and dynamic movements matched to the day: leg swings and deep squats before leg work; arm circles and band pull-aparts before upper body. She finishes with static stretches for the same muscles to reduce stiffness and calm the nervous system.

Walking that tops up stamina

Walking sits everywhere in her week. She walks to warm up at the gym, power-walks outdoors when the weather allows, and uses short, brisk bursts to raise the heart rate without strain. In parks she mixes in gentle drills such as leg swings, deep squats, short shuttles and an easy jog, then follows with bodyweight strength moves like step-ups, bench press-ups, triceps dips and hanging knee tucks.

Mobility and flexibility every session

Mobility (moving joints through range) and flexibility (lengthening tissues) run through her plan. Her staples include a supine hamstring stretch, figure-four glute stretch, a gentle pigeon variation, lower-back rotations, bridge walks, controlled roll-ups, a butterfly groin stretch and repeated sit-to-stands. She keeps stretches short and relaxed after lifting, saving the long holds for the cooldown when the body settles.

NEAT: the secret driver

She also leans on non-exercise activity. She takes the stairs, tends shared gardens, and keeps moving at home. Those small choices matter: intentional workouts might account for roughly a tenth of daily energy use, while all the “between-times” movement can approach half. Higher everyday movement also supports healthier blood pressure and lowers cardiovascular risk as arteries stiffen with age.

Consistency beats intensity. The basics, done daily, build a body that still wants to move in your nineties.

What she eats to train at 92

Food stays uncomplicated. She cooks at home, leaning on chicken, vegetables and salads, and prioritises protein with fish most days. She uses a multivitamin and iron as advised, and drinks a daily greens blend. She keeps a modest appetite but treats food as part of her toolkit for staying well. Ice cream and chocolate appear, but she balances them with whole foods and plenty of water.

Starting in your 60s: a safe, smart plan

If you are new to training, you can copy the principles without copying the loads. Start light, build slowly, and let good form guide your progress. Speak to your GP if you take medication, manage a condition, or feel uncertain about any symptom.

The 6 moves to anchor your week

• Squat to chair: sit and stand with control, knees tracking over feet.
• Step-up: use a low step, drive through the whole foot, swap sides.
• Supported split squat: hold a rail for balance, lower softly, rise tall.
• Overhead press with light dumbbells: ribs down, finish with arms by ears.
• Band or cable row: squeeze shoulder blades, keep neck long.
• Bar hang or dead hang support: hold a bar or high rail for 10–20 seconds to open shoulders and train grip.

An 8-week starter schedule

Weeks 1–2

• Strength: 2 days per week, 2 sets of 8–10 reps per move, easy to moderate effort.
• Cardio: 20 minutes daily walking at a pace that warms you without breathlessness.
• Mobility: 5–8 minutes after each session, short holds, relaxed breathing.

Weeks 3–4

• Strength: 3 days per week, 3 sets of 8–12 reps, add a light hip hinge and calf raises.
• Cardio: one longer 30–40 minute walk, plus two brisk 15–20 minute walks.
• Grip and posture: gentle hangs or supported hangs 2–3 times a week.

Weeks 5–6

• Strength: move to an upper/lower split if you enjoy it, still light to moderate loads.
• Balance: single-leg stand 20–30 seconds per side, 2–3 rounds.
• Intervals: 3 x 2 minutes brisk walking with 1 minute easy between.

Weeks 7–8

• Strength: nudge loads up 5–10% if technique stays tidy; keep reps in the 10–12 range.
• Core: bird-dog and side plank holds, 2–3 sets of 20–30 seconds.
• NEAT: add one purposeful task daily—gardening, stairs, or an extra errand on foot.

Warm-up and cooldown made easy

• Warm-up: 5–10 minutes easy walking, then two dynamic drills matched to the session.
• Cooldown: 5 minutes slow walking, then 3–4 gentle static stretches for the muscles you trained.

Lift light, move often, and finish with slow stretches. That rhythm protects joints, builds capacity and keeps you keen.

Why this works in your 60s and beyond

Muscle declines faster from your seventies, which increases fall risk. Strength training slows that drop, while walking supports heart and brain health, mood and sleep. Older lifters often respond well to moderate-rep hypertrophy work—around 10–12 reps—because the nervous system adapts, letting you handle submaximal loads for longer without strain.

Daily movement fills the gaps. Gardening, housework, and extra steps raise your total energy use, support weight management, and keep joints oiled. Many people find aches ease when they move more, not less, because circulation improves and tissues stay resilient.

Food tweaks that make training easier

• Protein target: aim for roughly 1.0–1.2 g per kilo of body weight daily, spread across meals.
• Hydration: sip water through the day; add milk or yoghurt for protein and calcium.
• Micronutrients: speak to your GP about vitamin D and iron, especially if you rarely see sun or have low energy.
• Simple plate: base meals on fish or poultry, vegetables, whole grains and healthy fats; keep treats, keep balance.

Practical checks before you start

• Footwear that fits well reduces trips; replace worn soles.
• Use stable benches and rails; lift in uncluttered spaces.
• Stop any move that gives sharp pain; swap it for a friendlier variation.
• Progress one variable at a time: a little more weight, or one extra set, or a few more minutes of walking.

If you want one takeaway to keep you honest, use this: move daily, lift light weights four times a week, walk whenever you can, and finish with a few slow stretches. You will likely stand taller, sleep better, and feel more capable within weeks. The rest is patience and practice.