Health agencies worldwide advise adults to complete at least 150 minutes of moderate aerobic exercise weekly plus two days of strength training--guidance that holds particular weight for older adults, according to New York-based trainer Marfred Suazo, known as Fonz the Trainer. With nearly a decade of experience coaching all ages, Suazo emphasizes strength training as a priority to preserve skeletal muscle, which he calls the “organ of longevity.” Muscle loss accelerates with age, threatening daily abilities like carrying groceries or climbing stairs and for women, it raises osteopenia and osteoporosis risks, making this form of exercise a cornerstone of healthy aging.

Suazo’s first three pillars center on foundational upper-body and weight-bearing movements: push, pull and carry. Push exercises--such as push-ups, bench presses and dips--involve moving weight away from the body to target the chest, shoulders and triceps. Pull movements, including pull-ups, dumbbell rows and lat pulldowns, do the reverse, drawing weight toward the body to strengthen the back and biceps. Carry movements, where weight is held while walking, boost posture, grip strength and engage the shoulders, core and hips; Suazo recommends aiming to carry at least 70% of one’s body weight to maximize benefits.

The remaining three pillars focus on lower-body, core and vertical strength: hinge, overhead press and squat. Hinge movements like deadlifts, hip thrusts and kettlebell swings prioritize hip mobility, working the glutes, hamstrings, and the back’s posterior chain. Overhead presses--such as shoulder presses and push presses--are vertical movements that strengthen the shoulders, triceps and core. Squats, an essential functional movement, target the quads, glutes and core, with variations including goblet squats, back squats and split squats to suit different abilities.

For beginners, Suazo suggests starting with fundamentals like bodyweight exercises (e.g., inverted rows if pull-ups are challenging) or resistance bands, which can be used at home without gym access. He stresses starting slowly, progressively increasing weight and combining strength training with cardiovascular activity and mobility for a “tripod effect” that better supports aging bodies. Ultimately, Suazo’s six pillars create a holistic framework to preserve independence and health, though those starting a new routine should first consult a doctor to prevent injury.