Train Today, Thrive Tomorrow
Strong for Life: Why Gym Training is Your Key to an Active Retirement
I was on my yearly skiing trip to Idaho and Wyoming this week. Skiing on the weekdays at these big resorts is always interesting. Most mornings, standing in line for the first lift, 90% of the people are retired — they have a lot of gray hair and life experiences. I have learned a lot riding the lifts with these people, but the most important lesson is the value of planning for the future and staying physically active. You can't hit the slopes at 70 if you’ve spent the years from 40-70 avoiding strength training and conditioning.
A couple of years ago, skiing locally at Welch Village, I rode the chair lift with a local legend. Alex Ryvlin, who was 94 then, was skiing the same runs I was. We shared a chair up the slopes three times. We mainly chatted about skiing and staying active. One of the most interesting things he told me was that he tried to improve on every run. Alex is 96 now and still going. His commitment to lifelong movement is a perfect example of why maintaining strength and fitness is critical for longevity.
Retirement should be a time of joy, freedom, and adventure, but many people find themselves physically unprepared to enjoy the activities they’ve always dreamed of. The key to an active and fulfilling retirement isn’t just waiting for the right moment — it’s preparing for it now. By building strength and maintaining mobility through gym-based training, you’ll ensure that you have the physical capacity to enjoy your retirement to the fullest.
Why Strength Training is Essential for Longevity
Many people assume they’ll pick up hobbies or sports when they retire, but the reality is that it can be harder to get started without a strong foundation of movement and fitness. Strength training is the most effective way to preserve your ability to move well and stay injury-free as you age. Training in a gym before retirement:
1. Builds the strength needed to enjoy activities like skiing, hiking, golf later in life
2. Preserves muscle mass, which naturally declines with age
3. Maintains bone density and reduces the risk of osteoporosis
4. Enhances balance and coordination, preventing falls and injuries
5. Supports cardiovascular health and overall endurance
6. Increases independence and quality of life, allowing you to stay active longer
By prioritizing strength training now, you ensure that your future self has the power, stamina, and confidence to pursue an active lifestyle well into retirement.
How to Incorporate Strength Training Today
If you want to stay strong for life, you need to start now. A well-rounded strength training program will help you build muscle and maintain mobility and reinforce movement patterns that will keep you active and injury-free for decades. Here’s how to get started:
Join a Gym and Develop a Routine
1. Look for a gym with strength training equipment, free weights, and functional fitness areas.
2. Aim for at least three strength training sessions per week.
3. Focus on compound movements like squats, deadlifts, push-ups, and rows to build full-body strength.
4. Find a gym with space for functional training—sled pushes, kettlebells, and battle ropes all improve real-world strength.
Work with a Coach or Trainer
1. A knowledgeable trainer can help you develop a program tailored to your needs.
2. Learn proper technique to prevent injuries and maximize your progress.
3. If you’re new to strength training, start with guided sessions to build confidence and consistency.
Prioritize Functional Strength and Mobility
1. Train movements that mimic real-life activities, such as lifting, pushing, and pulling.
2. Incorporate mobility work to maintain joint health and flexibility.
3. Add balance training to prevent falls and maintain stability as you age.
4. Use resistance bands and bodyweight exercises to improve overall joint resilience.
Incorporate Cardiovascular Training for Endurance
1. Combine strength training with activities like rowing, cycling, or treadmill walking.
2. Interval training can help build endurance without excessive strain on the joints.
3. Use the stair climber, sled pushes, or battle ropes for functional conditioning.
4. Keep an eye on heart rate zones to optimize training intensity and recovery.
Making Strength Training a Long-Term Habit
For many, the biggest challenge isn’t starting—it’s staying consistent. Here are some strategies to make gym training a lifelong habit:
Set Goals – Whether hitting a new personal best on a lift or improving endurance, having clear objectives keeps you motivated.
Find a Gym Community – Join a gym with an encouraging atmosphere and connect with like-minded individuals.
Overcome Barriers – Short on time? Opt for 30-minute strength sessions. Limited budget? Many gyms offer affordable membership plans or home workout options.
Make It Social – Train with a friend, join a group class, or participate in gym challenges to stay engaged.
Track Your Progress – Use a journal or app to log workouts to see how far you’ve come and stay accountable.
The secret to an active and fulfilling retirement isn’t waiting for the future — it’s taking action today. Strength training is the most effective way to build and maintain the physical ability to keep doing what you love for decades. Whether your goal is skiing, hiking, golfing, or simply staying independent, investing in strength and conditioning now ensures that you’ll be ready for whatever adventures retirement brings. Start small, stay consistent, and stay strong for life.