Lillian Haynes, 76, can now do pull-ups and press-ups with ease, yet at 59 she couldn't hold a plank. She started working out with her son, strength coach Ed Haynes, shortly before turning 60.
Ed Haynes, founder of Coastal Fitness, says his mother now trains four days a week, plays golf three times a week, and is more active than most people half her age. He emphasises that it's never too late to start training, but warns that undoing years of unhealthy habits takes time and effort.
Haynes recommends gradual changes: start with one short weekly workout, then add more when it feels manageable. He also highlights quick wins like drinking enough water to reduce inflammation and pain.
For older adults, full-body resistance training three days a week is ideal, but beginners should start with one session. Strength training builds muscle mass, which acts as 'armour' to prevent injury, improves blood sugar regulation, and increases bone density—unlike running, yoga, or Pilates.
Haynes advises against limiting exercises based on age, but stresses proper form to avoid injury. He encourages sustainable habit changes that evolve with one's circumstances.
