The 7 Key Exercises to See If You’re Aging Well
If you’re in your 30s, 40s, or beyond and can do these 7 key exercises with good form and no pain, your body is aging better than most.
As a fitness trainer in Vancouver, based right here in Yaletown, I know the importance of keeping good form, strength, and mobility. And I’ll be honest, personal trainers are no different than you. We have our challenges too. That’s why we focus on sustainable progress and real-world results, not just flashy exercises.
Even better? I teach you proper technique, help you avoid injuries, and dial up your results with the Gravity Training System in a private personal training setting or a small group fitness class of 4 or less for a complete, joint-friendly workout tailored to your goals.
The 7 Movement Markers (and Why They Matter)
1. Push-Ups
Push-ups aren’t just an upper-body move. They’re a full-body strength test. Maintaining a straight line from head to heels improves posture, core stability, and shoulder health.
Fun Fact: Studies, including one published in JAMA Network Open and highlighted by Harvard T.H. Chan School, found that men who could complete more than 40 push-ups had a 96% lower risk of cardiovascular disease compared to those who could do fewer than 10. (Read the Harvard summary here)
2. Pull-Ups / Dead Hangs
If full pull-ups aren’t possible yet, dead hangs build grip strength, shoulder mobility, and upper-body endurance. Vancouver fitness classes can help you progress with assisted versions until you hit your first unassisted pull-up.
3. Single-Leg Squat to Bench
Ten reps per side build balance, knee stability, and hip strength. This is crucial for runners, cyclists, and anyone who wants to stay mobile into their 50s and 60s.
4. Single-Leg Deadlift
One of the best moves to improve mobility and strengthen hamstrings and glutes. I teach you how to hinge safely to protect your lower back and build functional strength.
5. Squat Jump
Explosive power keeps your legs and metabolism young. Properly coached jumps improve athletic performance and bone density while reducing joint stress.
6. Hop and Stick
This simple move trains coordination, tendon strength, and ankle stability. All of this is critical for injury prevention and staying agile on the seawall, trails, or stairs.
7. Split Squat Isometric Hold
An underrated favorite of many personal training programs. Holding this position builds deep lower-body endurance, improves hip health, and makes everyday activities like climbing stairs much easier.
Why Work With a Fitness Trainer in Yaletown, Vancouver
- Proper Form: Learn each movement correctly to avoid injury and build strength safely.
- Gravity Training System: Get the benefits of multi-plane resistance and progress faster, either one-on-one or in a small group of 4 or less for personalized coaching.
- Small Group Personal Training: Affordable, motivating, and designed for busy professionals who want results, not a packed bootcamp.
- Hyper-Local Convenience: Located right in Yaletown, within walking distance of BC Place, Rogers Arena, and the seawall.
Call to Action
Want to see how you measure up?
Join small group personal training and fitness classes in Yaletown, Vancouver. Your first session is free. We’ll assess your ability with these 7 moves, improve your technique, and design a program that builds strength, power, and confidence at any age.
