5 Habits to Stay Strong

Being fit after 50 is really pretty simple for most people. There’s definitely no need to overthink it or make it too complicated.

In fact, if you break it down to simple daily habits, you find that you can gain SO MANY BENEFITS from health and fitness with a few lifestyle tweaks.

To drive this home, here’s how trainer and gym owner Rosa Coletto put it recently in a short, charming video.

Rosa said:

“The strongest women in their 60s all do these five things:

1. Daily movement

2. Mindset shift

3. Strength training

4. Rest and relaxation

5. Join a community

What are you waiting for?? Let’s get started becoming the strongest version of yourself today!”

Like most really helpful advice, this is simple and true, and not just for women or people of a certain age. So, let’s take a closer look at these five habits.

1. Daily Movement You don’t have to dedicate yourself to living at the gym! But move your body every single day with intention. Take a walk around the block, stretch in the morning, dance in your kitchen.

Bonus: The Canadian Heart & Stroke Foundation says just 30 minutes of walking a day can cut your risk of heart disease & stroke. 

2. Mindset Shift You are not “too old” to get stronger. That’s a myth. People in their 50s, 60s, 70s and beyond are building muscle, gaining energy, and feeling amazing. The strongest people we know believe that aging isn’t a reason to slow down—it’s a reason to train smart.

Bonus: Yale research shows that a positive mindset about aging can extend your life by up to 7.5 years. 

3. Strength Training This is the real game-changer. Lifting weights helps you hold on to muscle, keep your metabolism humming, protect your bones, and improve your balance. Strength training reverses age-related muscle loss called sarcopenia.

Bonus: A Harvard review of studies found that adults over 50 who consistently did resistance training increased both muscle mass and strength. It’s never too late to start.

4. Rest and Relaxation Sleep. Recovery. Downtime. These aren’t luxuries—they’re necessities. Your body needs time to rebuild stronger muscles, support your immune system, and keep you feeling sharp.

Bonus: The National Institute of Health reported that adults over 50 who sleep fewer than 6 hours a night are at higher risk for heart disease, stroke, and cognitive decline.

5. Join a Community Here’s the magic. When you work out with people, you’re more likely to stick with it. It’s more fun, it’s more social, and people hold you accountable.

Bonus: The American Osteopathic Association found that people who train with others are 70% more likely to keep going than those who go it alone.

So, what are you waiting for?

Come check out how we’re helping people over 50 become the strongest, healthiest versions of themselves. No pressure. Just encouragement, support, and a proven plan that works.