Our Blogs

“I thought that part of my life was over. But now I’m stronger, more stable, and I’ve even started doing the floor routines without fear.” — Jo, Goodnick member

If you’ve ever asked yourself, “Am I too old to start exercising?”—the answer is simple: no.

And if you’ve ever thought “it’s probably too late to make a difference now,” that’s also false.

Because age doesn’t disqualify you from getting stronger, improving your mobility, or feeling better in your body.

If anything, it makes those things even more important.

The truth is, most people over 60 don’t need less exercise—they just need a different kind.

A kind that works with your body, not against it.
A kind that builds strength and confidence without causing pain.
A kind that fits your life, your pace, and your goals, even if your goal is simply to keep living independently.

Why We Feel Like We’ve Missed the Boat

You might have internalised the idea that fitness is for the young, or that if you didn’t build these habits decades ago, it’s too late now.

Here’s why that thinking is so common:

• Exercise spaces have long catered to younger people
• Much of the messaging around fitness focuses on appearance, not function
• The fitness industry often promotes intensity over sustainability
• There’s a fear of injury, or not knowing where to start

And so, you get the ‘all or nothing’ mindset. If you’re not going to the gym five days a week, what’s the point?

But what actually works—especially in your 60s and beyond—is the opposite of that.

It’s small, smart, consistent movement, grounded in strength, balance, mobility, and real-life function.

And yes, you can start at any age.

Am I Too Old to Start Exercising? The Science Says, No

Studies show that even in your 60s, 70s, 80s, and beyond, it’s still possible to build muscle, and:

• Improve balance and coordination
• Increase bone density with weight-bearing exercise
• Reduce fall risk with consistent strength and mobility work
• Boost energy, mood, and confidence

In fact, one study found that older adults who did progressive resistance training (gradually increasing in difficulty) experienced significant improvements. Another study showed that training 2–3 times per week leads to greater strength building than just one session weekly.

You don’t need long hours or intense routines.
You need a system that meets you where you are.
A system that helps you build up from wherever you’re starting.

How to Start Exercising in Your 60s (and Beyond)

If it’s been a while since you’ve exercised—or you’ve never followed a regular movement routine—here’s what we recommend:

1. Focus on Function

Forget burpees and crunches. The goal is to exercise in a way that helps you move better in daily life. Think:

• Standing up from a chair
• Lifting groceries
• Reaching into high cupboards
• Walking with confidence and stability

All of these movements rely on functional strength, especially in the legs, hips, core, and shoulders.

2. Include Strength, Balance & Flexibility

From age 60, most women naturally lose up to 3% of muscle mass and 2% of bone density every year.

And it will only get worse if you’re not doing something to stop it. That ‘something’?

It’s 2 strength sessions + 2 balance/flexibility sessions per week—exactly what the NHS and UK Chief Medical Officer recommends for women over 60.

Combining strength, balance and flexibility is exactly what will allow you to stay active, mobile, and independent for years to come.

3. Start Small And Stay Consistent

You don’t need to exercise for hours. But you do need to keep showing up.

That’s why Goodnick’s Age Smarter™ Programme focuses on just four 20-minute classes a week, all designed specifically for women over 60, and to be done from home.

It’s a gentle but effective structure that helps you:

• Rebuild strength, without risk
• Support your joints with the right kind of movement
• Improve your energy and mindset
• And actually enjoy the process

4. Don’t Go It Alone

Confidence grows when you have guidance. Our members often tell us that having expert-led classes, support coaches, and a structured weekly rhythm made all the difference.

You don’t need to figure it all out yourself. You just need a plan, and someone to help you follow it.

Final Thoughts: You’re Right On Time

It’s not too late.
You’re not too far gone.
And you’re not the exception.

Whether you want to stay active, reduce stiffness, carry your grandchildren, or just feel like you again — it’s possible! You just need the right kind of support.

Ready to get started?
Join the Goodnick Age Smarter™ Programme, built for women over 60 who want to age stronger, move better, and feel like themselves again. 👉 Explore the Programme

“I’m too old to build muscle.”

If I had a pound for every time I’ve heard that, I’d be…well, you know how the saying goes.

Building muscle after 60 is absolutely possible.

In fact, it’s one of the most powerful things you can do for your health, energy, and independence as you age.

So, if you’ve ever caught yourself thinking, “What’s the point now?”—you’ll want to keep reading. Because the science (and our experience here at Goodnick) says otherwise.

Why Muscle Matters More Than You Think

From your 30s onwards, your body naturally starts to lose muscle mass (a process called sarcopenia). After 60, that loss can speed up to around 3% per year, especially in women post-menopause.

That means:

• Tasks like lifting, bending or climbing stairs feel harder
• Joints have less support, leading to more pain and stiffness
• Balance and coordination start to decline
• And overall independence takes a hit

And while it’s common, it’s not inevitable. With the right kind of strength work, you can rebuild muscle, support your joints, and feel more stable and energised day to day.

What Building Muscle After 60 Really Looks Like

Let’s clear up one common misconception: building muscle doesn’t mean getting bulky, sore, or doing anything extreme.

You don’t need to be lifting heavy weights or collapsing in a puddle of sweat. Building muscle after 60 is about building your strength gently, intentionally, and in a way that supports your life.

Here’s what it does mean:

• Gaining the strength to carry shopping without strain
• Standing up from the floor without using your hands
• Feeling stable instead of wobbly on uneven ground
• Improving your posture so you stand taller and move more freely
• Supporting your joints, so they don’t have to do all the work
• Reducing fatigue, because your body moves more efficiently
• Reclaiming confidence, in how you feel in your mind and body

The key is functional strength, which means using your body in ways that mimic real-life movement and challenge your muscles safely.

Where to Start: A Beginner’s Guide for Building Muscle After 60

So, how do you get started? Here are a few key tips for those just starting their strength journey (or who are maybe a bit out of practice):

1. Focus on Form Over Force

At this stage of life, how you move is more important than how much. You don’t need heavy weights. You need joint-friendly exercises done with good form and intention.

Start with movements such as:

• Sit-to-stands (great for glutes, quads, and hip control)
• Wall push-ups (to strengthen arms and shoulders)
• Marching in place (for core and balance)
• Towel stretches (to keep shoulders mobile)

These movements use your own body weight to gently build strength—no gym required.

2. Train Consistently, Not Intensely

Progress comes from repeating small efforts over time, not from pushing hard once and burning out.

A 15–20 minute class, a few times a week, is enough to stimulate muscle growth and build stability, especially if it’s structured and balanced so it doesn’t feel overwhelming. Our Goodnick members find this format very doable, and it fits in with their daily routine. Don’t just take it from us — hear it in their own words.

3. Include Recovery and Rest

Muscles grow when you rest, not while you’re working out. That’s why it’s important to have active recovery days (like gentle mobility or walking) between strength sessions.

And if you feel sore or tired? You can scale back without guilt. Consistency matters more than being perfect.

The Benefits Go Beyond Physical Strength

Building muscle affects more than just your body. It’s also about confidence, capability, and self-trust.

When you feel stronger, you’re more likely to:

• Stay socially active
• Say yes to opportunities
• Handle health challenges better
• Recover faster from illness or injury
• And see yourself as someone who can

That shift from hesitation to momentum is one of the most powerful things we see inside the Goodnick Age Smarter™ programme.

As one of our members, Pauline, Goodnick member since 2024, said:

“Without structure, I’d put it off. I needed something regular, something for me. Now I do my three Goodnick workouts each week, stretch on Saturdays, and I feel stronger from head to toe. More than that—I feel sharper, more mentally alert. Like myself again.”

You’re Not Too Old, Too Weak, or Too Far Gone

Muscle doesn’t know how old you are. It simply responds to how you train it. With the right approach (one that’s safe, gentle, and designed for women over 60) your body will adapt.

It’s never about chasing youth. It’s about protecting your independence and feeling stronger in your own skin.

Ready to start building strength?

Join the 9-week Age Smarter™ Programme today — and discover what your body’s still capable of. 👉 https://goodnick.com/#offer

You get a full night’s sleep, but still feel wiped by midday.

You make a coffee, but the fog doesn’t lift.

You start the day with good intentions, but by the afternoon, even a short walk feels like too much.

If you’ve been wondering, “Why am I so tired all the time?”, you’re not alone. And it’s not just because you’re getting older!

Fatigue is one of the most common (and most frustrating) symptoms we hear about from women over 60. But in most cases, it’s not permanent and can be improved.

In this blog, we’ll explore the most common causes of ongoing tiredness, and what you can do to feel more energised, day by day.

1. You’re Moving Too Little, Not Too Much

It may sound counterintuitive, but inactivity can actually make you more tired.

When we don’t move enough:

• Circulation slows down
• Muscles weaken
• Joints stiffen
• And your body’s ability to generate and sustain energy drops

You start to feel ‘sluggish’, both physically and mentally.

What you can try is to bring small bursts of gentle movement into your day. It doesn’t have to be anything major—just a few minutes of low-intensity activity (like marching in place, towel stretches, or sit-to-stands) can increase oxygen flow and boost natural energy, without draining your battery.

This is exactly why we created our 2-minute Energy Challenge, to help you ‘switch on’ your body without overwhelming it.

2. Your Muscles Aren’t Doing Their Job

From your 30s onward, you naturally start to lose muscle mass, and that decline speeds up after menopause.

Weaker muscles = more effort required for everyday tasks.

That’s why walking up stairs, lifting a bag, or standing for long periods can feel exhausting, even if you’re otherwise healthy.

Muscle isn’t just for strength. It’s for energy efficiency.

When your body is supported by strong, functional muscles, it doesn’t have to work as hard to do the basics. That means more energy left over for everything else.

You don’t need heavy weights or high-intensity classes. Just a few targeted movements, done a few times a week, can rebuild muscle and restore energy.

3. Your Nervous System Is on Overdrive

Stress doesn’t always show up as worry or overwhelm. Sometimes, it shows up as tiredness, especially if your body is stuck in a chronic state of ‘fight or flight’.

When your nervous system doesn’t feel safe or calm, it constantly pulls energy for survival, even when there’s no emergency. That leaves less fuel for movement, digestion, and focus.

Over time, this leads to ‘wired but tired’ syndrome: where your mind is racing but your body feels drained.

That’s why slow, grounding movement (like balance and stability exercises) are so powerful. They tell your nervous system you’re safe and stable, and that’s when energy starts to come back.

4. Your Recovery Isn’t Working

Sleep is essential, but it’s not only about hours in the bed.

If you’re waking up multiple times, going to bed tense, or spending your nights in shallow sleep, your body isn’t truly recovering.

On top of that, many women over 60 deal with night-time joint pain, hormonal changes, or restlessness that robs them of deep rest.

What can help with sleep and recovery:

• A short mobility routine before bed to ease tension
• Gentle movement in the morning to regulate your internal clock
• Consistent light activity during the day to support deeper sleep at night

(And of course, speak to your GP if sleep issues persist; they may be linked to underlying health conditions or medications.)

5. You’re Expecting Motivation to Carry You

When energy is low, it’s tempting to wait until you ‘feel ready’ to move or make a change.

However, motivation often follows action, not the other way around.

The key is to build small, repeatable routines that don’t rely solely on willpower. That way, even when you feel low on energy, you’ve already created the momentum you need to move through it.

Read our blog ‘How to Stay Consistent When Motivation Fades’ for more [Link when live].

Why am I so tired all the time? Start Small.

If you’ve been feeling exhausted for weeks or months, it’s easy to start thinking this is just how life is now.

But it’s not a reality you should have to accept.

With Goodnick, we’ve seen time and again that, with the right kind of movement, your body begins to bounce back.

You feel clearer. You move easier. And most importantly, you feel like yourself again.

Ready to boost your energy the gentle way?

Join the 9-week Age Smarter™ Programme, designed for women over 60 who want more strength, mobility, and yes…more energy. 👉 https://goodnick.com/#offer

Most people think of strength as something you either have or don’t—something for athletes, gym-goers, or younger people.

But for those over 60, strength is one of the most important things we can work on.

It affects everything from how easily you move to how confident and independent you feel in your body.

And the best part? You don’t need a gym, special equipment, or extreme effort to build it.

You just need the right approach.

What Happens to Strength as We Age?

After age 60, most women naturally lose up to 3% of muscle mass and 2% of bone density every year. That’s not just a stat—it’s something you may have felt yourself:

• Struggling to stand up from the sofa without using your hands
• Feeling wobbly on uneven ground
• Noticing it’s harder to lift things overhead
• Avoiding activities that once felt simple

I need you to know that muscle is your mobility insurance.

Lose it, and everything else becomes more fragile.
Keep it and your set for a future life lived on your own terms.

The muscles that support your joints, balance, and posture become weaker over time, unless you actively train them.

Why Strength Matters After 60

Everyday movements require strength.

Whether it’s getting out of bed, walking up stairs, or picking something up off the floor—these actions all depend on how strong and stable your body feels.

When strength declines, things that used to be effortless start to feel uncertain. That can lead to hesitation, fear of falling, or avoiding activity altogether.

But here’s the key: strength is trainable at any age.And the benefits show up quickly.

What Strength Training Really Looks Like

Let’s clear something up: strength training after 60 doesn’t mean lifting heavy weights or doing anything intense.

It’s your stability on stairs.

Your posture when you walk.

Your confidence getting out of the bath.

This is what we call functional strength: movement that mimics real-life patterns, and helps your body do what it was made to do — safely and confidently.

The Power of Strength and Mobility—The Mighty Duo.

Strength and mobility go hand in hand to keep you moving with ease. Here’s why they’re both essential:

Without these two working together, life becomes harder. But with them? You move freely, feel confident, and enjoy all the little things that make life amazing, like playing with your grandchildren, travelling, or simply getting out of a chair without struggle.

The best part? It doesn’t take hours in a gym to build strength and mobility.

Surprising Benefits of Strength Training After 60

Strength training isn’t just about muscles. It’s got benefits that reach across nearly every area of life:

• Improves bone density, reducing the risk of osteoporosis
• Protects joints, making movement feel easier and more stable
• Supports balance, lowering your fall risk
• Speeds up metabolism, helping with energy and weight control
• Reduces pain, especially in knees, shoulders and back
• Improves posture, helping you stand taller and move more freely
• Boosts confidence, because your body starts to feel capable again
• Improves mental clarity and mood, shown in studies to reduce symptoms of anxiety and depression

“My legs are much stronger, whereas before I might have had to use my arms more, now I feel my legs are a lot stronger.” — Catherine, Goodnick member since 2024

Common Myths That Hold People Back

“Isn’t walking enough?”
If you’re already walking most days, you’re doing a lot right. But walking won’t stop strength loss.
It won’t build muscle.
And it won’t stop you from losing balance or flexibility as you age.

That’s why the UK’s top medical guidelines recommend two strength workouts + two balance/flexibility sessions every week. Exactly what we offer here at Goodnick.

Learn more: ‘Walking Is Great — But This Is Better for Strength’ [LINK].

“I’ve never exercised, so it’s too late to start.”
Actually, studies show that even in your 60s, 70s, 80s, and beyond, it’s still possible to build muscle.

You don’t need long hours or intense routines.
You need a system that meets you where you are.
You’re never too old to begin [LINK] — you just need the right support.

“I’ll injure myself if I try.”
When done properly, strength training is one of the safest things you can do to protect your health long-term.

In fact, research shows that it can reduce the risk of falls and fractures by improving balance, muscle coordination, and bone density.

The key is starting with slow, joint-friendly movements and building gradually, something that’s baked into the Goodnick approach from day one.

You’re Not Just Getting Stronger—You’re Building Trust in Your Body

The biggest change we see isn’t just physical. It’s emotional.

Our members tell us that the moment they start feeling stronger, they start showing up differently in their lives. They say yes to more things. They move with less hesitation. They feel more confident and proud of themselves again.

“I feel sharper, more mentally alert. Like myself again.” — Pauline, 70

Simple strength and mobility training isn’t about lifting heavy weights. It’s about living the life you love with ease, confidence, and independence.

Ready to Build It?

👉 Join the 9 Week Age Smarter™ Programme

If you’re a woman over 60, you’ve probably asked yourself at some point: How much exercise do I actually need?

Let’s be honest… Staying healthy can feel like a full-time job.

Everywhere you look, there’s something new you’re meant to try, and something you’re suddenly not meant to do anymore.

The health world is set up to pull you in every direction:

New diets.
New equipment.
New supplements.
New studies.
New systems.
New rules.

CrossFit. Zumba. Pilates, vibrating plates — the trends keep coming, and it’s exhausting. Unless you’re a die-hard exercise expert (or want to become one), it’s easy to feel overwhelmed.

The good news? It actually doesn’t take much to make a difference. As long as you’re doing the right kind of movement, consistently.

At Goodnick, we’ve built our entire programme around this idea — just 4 × 20-minute workouts per week for 9 weeks to build real strength, protect your joints, and stay fit as you age.

And it’s not just us saying it. These guidelines reflect the NHS’s official advice: older adults should aim for two sessions a week of strength work and two of balance and flexibility.

You don’t need to hit the gym every day. But you do need to move with intention.

Let’s look at what that really means, and why 4 x 20 minutes a week is more powerful than it sounds.

Why Strength Training Matters After 60

From around age 60, your body starts to go through some natural changes:

• You can lose up to 3% of muscle mass per year
• Bone density can drop by 2% annually, especially after menopause
• Joints may feel stiffer and less mobile
• Balance and reflexes begin to decline

Left unchecked, these changes affect how you move through the world.

Everyday tasks—climbing stairs, getting up from the floor, carrying shopping, walking long distances—start to feel harder. That can lead to fear of falling, loss of confidence, and eventually, a more sedentary lifestyle.

But it doesn’t have to be that way.

Research consistently shows that these age-related declines aren’t just manageable—they’re reversible.

With the right kind of exercise, you can stay active, mobile, and independent for years to come.

How much exercise do I actually need?

You don’t need a gym to exercise. You just need a plan.

Here’s how we break down the formula at Goodnick (and what’s recommended by the NHS):

1. Strength Training (2x per week)

Strength training doesn’t mean lifting heavy weights or doing anything extreme. It’s about functional movements that allow you to do everyday activities.

In practice, it can look like:

• Sit-to-stands (getting up from a chair without using your hands)
• Wall push-ups
• Supported squats or step-ups
• Gentle resistance work using towels, bands, or even just your own body

These kinds of movements support your hips, knees and spine. They help you stand taller, walk more easily, and move through your day with less effort. And it only takes 20 minutes at a time.

2. Balance & Mobility Work (2x per week)

Most people don’t notice their balance declining—until they feel wobbly on stairs, or hesitate on uneven ground. But you can train your balance, just like strength.

Simple, repeatable movements like:

• Heel-to-toe walking
• Single-leg stands (with support)
• Spine and shoulder mobility drills
• Neck and hip circles

These improve your coordination, reduce your fall risk, and help ease that stiff-in-the-morning [LINK TO BLOG] feeling. According to the NHS, combining strength and balance training can hugely reduce your fall risk.

What are the Benefits of Training 4x 20 Minutes Per Week?

When you commit to just 3-4 focused classes per week, here’s what tends to happen:

• Stronger muscles that support your joints and reduce everyday strain
• Better posture and fewer aches in your back, shoulders, or neck
• Improved stability, so you feel less wobbly and more confident walking
• More energy, better sleep, and even a lift in your mood
• And over time, a noticeable shift in how your body feels—looser, lighter, more capable

If you want to feel stronger, more stable and in control of your body—without overdoing it—this is where you start.

“It’s 20 minutes. Anyone can find 20 minutes in their day. I’ve reshaped my body, I fly up my townhouse stairs, and I feel capable of anything. This strength is what’s holding me together.” — Hillary, Goodnick member

The Secret to Long-Term Success: Progression

Getting stronger doesn’t have to be complicated.

Dedicate just 10 minutes a day and around 60-90 minutes per week to a simple, low-impact routine that you can do at home—no fancy equipment needed!

And if you want to see real progress? The secret lies in progression. Many people start an exercise routine but stop seeing results. Why? Because they don’t progress! The key is to gradually challenge your body over time.

You don’t need to overhaul your life. You just need four 20-minute pockets in your week.

What matters most isn’t when or where—it’s that you do it consistently.

Over time, it becomes routine. Your body adapts. And you start to feel better in ways you didn’t realise were possible.

Want to Make It Easy?

The Goodnick Age Smarter™ Programme was built specifically for women over 60. No pressure. No overwhelm. Just a plan that works. 👉 Start your 9-week journey today

You know those mornings when you feel like your body’s still asleep, even after a full night’s rest?

You’re not alone and it’s not something you have to just accept.

As we get older, it can take longer to ‘switch on’ for the day. Muscles feel stiff, joints take time to loosen, and the idea of a morning walk might feel a little…ambitious.

But the good news is that you don’t need an hour-long workout or a fancy routine to feel better in your body.

In fact, just 2 minutes a day can make a huge difference.

That’s why we created this Mini Morning Movement Challenge—a simple, low-impact routine you can do at home, in your pyjamas, no equipment needed.

The goal? To wake up your muscles, boost circulation, and help you feel more energised and mobile for the rest of the day.

Quick Workouts for Women Over 60: Two-Minute Mini Morning Challenge

Here are step-by-step instructions for our two minute mini morning challenge to help you start your day feeling your best.

This simple 3-move morning routine gets your blood flowing, lifts your mood and boosts your energy, so you can start every day with purpose and positivity.

Move 1 – March on the Spot

Why it works: This simple movement helps pump oxygen and blood through your body, gets your heart gently activated, and starts to clear that early-morning brain fog.

How to do it:

• Stand tall
• March gently in place, lifting your knees to a comfortable height
• Swing your arms loosely
• Keep it light and easy — no need to push hard
• Aim for 30 seconds

Move 2: Reach Side-to-Side

Why it works: This one stretches out the spine, opens up the ribs, and gets your shoulders moving. It also gently engages your core and balance reflexes.

How to do it:

• Stand with your feet hip-width apart
• Reach one arm up and over your head to the opposite side
• Return to centre, then reach the other way
• Think of it like a slow ‘windmill’ movement
• Do this gently for 30 seconds

Move 3: Low Reach and Lift

Why it works: This movement works through your whole body—hips, shoulders, spine—without needing to go to the floor. It gently activates your posterior chain and helps improve circulation.

How to do it:

• From standing, reach your arms forward and slightly downward (no need to bend all the way)
• Keep your chest lifted and your head up to avoid dizziness
• Then bring your arms back up, reaching high
• Flow through this movement slowly, 30 seconds total

Why This Works (Especially After 60)

Mornings are when we tend to feel the most stiff and sluggish, especially if we’ve been inactive the day before, or slept in one position for too long.

This quick workout for over 60s routine does a few key things:

• Boosts blood flow and oxygen to your muscles
• Gently activates your joints without strain
• Signals your nervous system that it’s time to wake up
• Helps prevent that “slouchy”, tight feeling that can linger all morning

Most importantly, these moves are safe, low-impact, and totally adjustable. You can do them next to the kettle, by your bed, or in front of the telly.

You can also watch the challenge video here. And when you’re ready to keep that energy going, click here to join the 9 Week Programme for just £9 per week.

You head out for your morning walk, breathe in the fresh air, and get your steps in. It feels good. And it is good. Walking is one of the best things you can do for your heart, your mood, and your overall wellbeing.

But is walking enough for strength? The short answer is no.

That might sound surprising, especially since we’ve been told for years that walking is a near-perfect form of exercise. And in many ways, it is. But if your goal is to stay strong, fit, and mobile in your 60s and beyond, walking alone won’t cut it.

Let’s break down why, and what your body really needs instead.

Is Walking Enough for Strength Training In Your 60s? Common Misconceptions

Walking is low-impact, repetitive, and mostly works the same muscles in the same way: your calves, thighs, and hips. But it doesn’t:

• Challenge your muscles to adapt or grow
• Build upper-body or core strength
• Add resistance to your muscles
• Improve power, stability, or joint function in a meaningful way

In fact, many women over 60 who walk regularly still experience muscle loss, weakness, and balance issues, because walking doesn’t address the key areas that start to decline with age.

From around age 60, women naturally lose up to 3% of their muscle mass and 2% of their bone density each year. And unfortunately, walking doesn’t do enough to slow that loss down.

Here are a few common misunderstandings I hear all the time:

“I walk every day, so I don’t need strength training.”

Walking improves cardiovascular health, but it doesn’t strengthen your muscles in a meaningful way, especially not the ones responsible for lifting, pushing, or stabilising your joints.

“I thought walking was enough to prevent falls.”

It helps, but it doesn’t improve balance, reflexes or coordination. Walking is a linear movement, and to prevent falls we need to be completing multi directional movements to challenge us in all planes of motion for situations when we become off balance. For that, you need targeted movement.

“I’m too old to start strength training.”

You’re never too old. In fact, strength training is one of the best ways to protect your independence as you age. The key is doing it safely and gradually.

As one of our Goodnick members, Dawn, expressed, “I’ve got a dog, so I walk twice a day, but I thought I ought probably to do a bit more” to stay fit and active.

She tried joining a gym, but it just wasn’t for her.

That’s when she found Goodnick. 

Embed this video: Dawn long SQUARE.mov – Dawn Silburn – Frame.io

What You Need Instead: Functional Strength Training

To build real, lasting strength—the kind that helps you stay steady on your feet, get up from the floor, carry groceries, and avoid injury—you need to move in ways that challenge your muscles.

That doesn’t mean lifting heavy weights or going to the gym. It means intentional, functional movement that mimics everyday tasks and strengthens the muscles you rely on most.

At Goodnick, we focus on simple, low impact movements like:

• Sit-to-stands (great for building leg and hip strength)
• Wall push-ups (to support the upper body and shoulders)
• Balance work (to train your reflexes and coordination)
• Core activation (to stabilise your spine and reduce back pain)

These exercises keep your muscles strong and your body useful. They support the movements you make every day, so you feel capable and confident in your own skin.

But Isn’t Walking Still Good for You?

Absolutely. Walking is wonderful, and we encourage it as part of an active lifestyle. It improves circulation, mood, and endurance. It gives you time in nature or a chance to catch up with friends.

The key is to see walking as part of your movement routine, not the whole thing.

Here’s a simple way to think about it:

Movement Type	What It’s Good For	What’s Missing
Walking	Cardiovascular health, mood, light activity	Strength, power, balance, joint support
Strength Training	Muscle support, bone density, balance, function	Can lack cardio or variety if done alone
Combined Routine	Full-body health and longevity	✅ The best of both worlds

When you combine walking with strength-focused movement, that’s when the real magic happens.

Benefits of Strength Training

• Joint-friendly strength training reduces pain, rather than causing it — especially when it’s low-impact and guided.
• You won’t bulk up. Women don’t naturally build large muscle mass unless they’re intentionally trying to (and even then, it’s hard).
• Starting small is not just okay — it’s sensible.
• And it’s never too late. You can build strength, balance, and confidence at any age — even in your 70s, 80s, and beyond.

One Goodnick member, Hillary, put it best:

“Something we don’t realise is how important strength training is as we get older—not racing around burning calories. I’ve reshaped my body, I fly up my townhouse stairs, and I feel capable of anything. This strength is what’s holding me together.”

So…Is Walking Enough for Strength?

Walking is a great start. But for strength that helps you live independently, avoid falls, and move with ease, you need more.

You need targeted, consistent strength work designed for your body, your pace, and your life.

Want to build strength that lasts?

Join the 9-week Age Smarter™ Programme, doctor-recommended and made for women over 60.
👉 https://goodnick.com/#offer

If you’ve been thinking about starting strength training in your 60s or beyond, first of all, well done. You’ve already taken the first step toward building a strong, active, and independent lifestyle.

But if you’re new to it (or a little bit out of practice) you might be wondering:

• Where do I even start?
• What if I get injured?
• How much is enough, or too much?

In this blog, we’ll break down the essentials of strength training for beginners after 60, so you can move with confidence.

Why Strength Training Matters After 60

As we age, we naturally lose muscle mass, bone density, and mobility. This can lead to:

• Increased joint pain
• Greater risk of falls and fractures
• Loss of balance and confidence
• Less ability to stay active and independent

Strength training helps you reverse, or slow, all of that.

It builds the kind of functional muscle that supports everyday movements, such as standing up, lifting groceries, getting out of a chair, or walking without feeling wobbly. And it protects your joints by reducing the load they have to carry. 

Moreover, strength training can:

➝ Reverse muscle loss
After age 60, we naturally lose up to 3% of muscle per year, but regular strength training can stop and even reverse this process.

➝ Boost bone density
Weight-bearing exercises keep bones strong and resilient, reducing the risk of osteoporosis and fractures.

➝ Speed up metabolism & helps with weight control
More muscle means a faster metabolism, making it easier to maintain a healthy weight.

➝ Improve mental health & brain function
Studies show that strength training reduces anxiety, depression, and even cognitive decline.

➝ Enhance daily function & independence
Everyday activities become easier and pain-free, keeping you independent for longer.

In short: strength training keeps you strong, steady, and self-reliant.

Strength Training For Beginners After 60: 4 Simple Exercises

You don’t need to lift heavy weights or join a gym. In fact, you don’t need any equipment at all to get started. The key is focusing on safe, controlled movements that mimic daily life and gradually build strength where it matters.

Here are four beginner-friendly exercises we use often at Goodnick:

1. Sit-to-Stand

What it works: Legs, hips, and core

How to do it: Sit in a chair with your feet flat. Stand up without using your hands if possible, then slowly sit back down.

Why it matters: It trains you to get up from a chair or the loo safely and independently.

2. Wall Push-Ups

What it works: Shoulders, arms, chest

How to do it: Stand facing a wall. Place your hands on the wall at shoulder height, bend your elbows to bring your body toward the wall, then push back.

Why it matters: Builds upper body strength without straining your joints.

3. Marching in Place

What it works: Core, hips, and balance

How to do it: Stand tall and lift one knee at a time to hip height. Move slowly and with control.

Why it matters: Builds lower-body coordination and improves your walking pattern.

4. Towel Stretch

What it works: Shoulders and spine

How to do it: Hold a towel behind your back and gently pull to stretch the shoulders.

Why it matters: Releases stiffness and improves posture.

>> Why not try our free two-minute strength challenge.

How Often Should You Strength Train?

You don’t need to do hour-long workouts every day of the week to see a difference. For beginners over 60, the NHS recommends:

They recommend we do:

• At least 2 strength classes per week
• Additional activities to improve balance and flexibility
• And 150 minutes of moderate aerobic activity (such as walking)

This gives your muscles time to recover and rebuild between exercising, which is when the real progress happens.

And consistency matters more than intensity. The more you stay consistent, the more likely it will become habit.

Tips: How to Avoid Injury

Starting later in life doesn’t mean you’re fragile, but it does mean you need to be smart and careful with your body.

Here’s how to protect your joints and get results safely:

• Go slow and controlled: Fast, jerky movements are harder to manage and increase the risk of falls or strains.
• Use support when needed: There’s no shame in holding onto a chair or countertop if it helps you build confidence while your strength improves.
• Focus on posture and form: It’s not about how deep you squat or how many reps you do—it’s about how you move. Quality always beats quantity.
• Listen to your body: A little challenge is good. Sharp pain or dizziness is not. If something doesn’t feel right, stop and reassess.

What Results Can You Expect?

When done consistently, strength training after 60 can lead to:

• More ease in daily movement
• Less joint pain and stiffness
• Better sleep and energy
• Greater balance and fewer falls
• Improved posture and confidence

But perhaps the most important result? A sense that you’re back in control of your life.

Getting Started Doesn’t Have to Be Overwhelming

The biggest mistake people make is thinking they have to do it all at once. But real progress comes from starting small and staying consistent.

Remember, no matter where you are today, it’s never too late to start. Simple strength and mobility training isn’t about lifting heavy weights—it’s about living the life you love with ease, confidence, and independence.

So, are you ready to take the next step?

Join the 9-week Age Smarter™ Programme today. 👉 https://goodnick.com/#offer

Have you ever set a goal, only to give up on it a few weeks later?

You’re not alone.

According to research, 80% of Britons who set New Year’s goals will give them up by February. There’s a reason goals are so hard to achieve.

In the fitness space it can be especially difficult. Most programmes are built for intensity, they can be complicated. And if you’re a woman over 60, they’re often not built for you at all. On top of that, everyday life tends to get in the way.

That’s why we created the Age Smarter™ Programme. It’s not just another workout plan. It’s a method that’s grounded in science, doctor-recommended, and tailored for women in their 60s and beyond, with a focus on results that actually last.

So if you’ve been wondering how Goodnick works, here’s exactly what you can expect.

A Programme Designed for Your Body, Your Pace, Your Life

As we get older, our bodies go through natural changes—muscle mass declines, joints feel stiffer, and energy can dip. But with the right kind of movement, you can rebuild strength, improve balance, and move with more ease than you have in years.

Goodnick’s 9 Week Programme is a doctor-recommended, expert designed health and fitness programme created for women over 60 who want to stay strong, active, and independent for life.

• Four short sessions a week (20 minutes or less)
• Exercise anytime, anywhere —no gym or travel needed (phew!)
• Builds strength, balance, endurance & flexibility
• Human led support and encouragement inside a private group community
• Weekly nutritional and healthy ageing education

Each week, we focus on a balanced mix of:

• Strength (to maintain muscle and protect joints)
• Mobility (to stay flexible and reduce stiffness)
• Balance (to prevent falls and boost confidence)
• Gentle cardio (to support heart health and stamina)

And most importantly: it’s all built around real life. You don’t need to be ‘into fitness.’ You just need to want to feel stronger in your body, and supported as you do it.

How Goodnick Works (Where Other Programmes Don’t)

We know from experience—and research—that consistency beats intensity. That’s why we focus on sustainable movement, designed to meet you where you are and gradually build you up.

No guilt-trips. No shouting. No go hard or go home. And definitely no gyms.

Just:
 ✔️ Clear video guidance from expert coaches
 ✔️ Adaptable levels, so you’re always working at the right challenge for you
 ✔️ An easy-to-follow structure, so you don’t need to think about what to do next
 ✔️ Take the classes any time of the day  (just four x 20 min classes a week) to fit conveniently into your life

• Take the classes any time of the day
• New classes each week, never repeat a workout

And because everything is designed with the post-60 female body in mind, you’re not just doing random workouts. You’re training your body to move better where it matters most: walking up stairs, lifting shopping, getting off the floor, turning your neck when driving.

What You’ll Feel In Your First Few Weeks

You won’t get ‘quick fix’ promises here. But you will start to notice changes, and the kind that stick.

Here’s what many women report after a few weeks:

• Less stiffness in the mornings
• More strength in everyday movements
• Better posture and energy
• More confidence on stairs or uneven ground
• Feeling motivated (and proud!) instead of overwhelmed

The truth is, once your body starts moving better, everything feels a little easier.

One Member’s Story: “I Feel Like Me Again”

Jo, 66, joined the programme feeling frustrated with her body. A few weeks in, she started noticing the difference—not just in her body, but in her mindset.

“I had stiff shoulders and a tight neck, and now that’s all gone. I feel stronger, more stable, and I actually look forward to it.”

That’s the shift we see again and again: from doubt, to confidence. From holding back, to feeling capable.

“It’s helped with stamina, balance, and overall tone. I just feel better.”

Why We Call It ‘Age Smarter’

Strength is the foundation, but the Age Smarter™ Approach goes deeper.

It’s about maintaining  your independence, rebuilding trust in your body, and learning how to move through this stage of life with confidence, not caution.

You don’t have to push yourself to the limit.
You don’t need fancy equipment.
And you’re not ‘too late’ or ‘too far gone.’

You just need the right kind of support, and a programme designed with your real life in mind.

Want to Try the Programme?

Start the 9-Week Age Smarter™ Programme journey here.

You don’t need perfect conditions to start getting stronger.

You don’t need to catch up on years of missed workouts or push yourself through painful routines.

You just need to begin—right where you are—with a programme that meets you there.

At Goodnick, we’ve worked with thousands of women over 60. Each one has their own story, their own reason for starting. But over time, those small daily actions have led to something big: more strength, more mobility, more confidence. And remaining fit as you age.

Here are three stories from members who went from feeling fed up with feeling old to thriving—each showing how fitness journeys after 60 can look different, but still lead to lasting progress.

So, don’t just take our word for it—hear it directly from a few of our members directly:

1. Serena: Rebuilding Confidence After Back Pain

At 70, Serena was struggling with persistent back pain. The discomfort had crept into her daily life—standing for too long, walking far, even getting dressed in the morning. She didn’t want a high-energy workout. She just wanted something she could do consistently to feel better.

“It’s the structure that keeps me going, and the feeling that I’m doing something just for me.”

She began doing short Goodnick every other day. Nothing intense—just smart, structured strength and mobility work that respected where her body was starting from.

“I have found it so beneficial. I have suffered from a bad back over the years. The continuity and progression really help. I never get bored. And I feel better, physically and mentally.”

Watch Serena’s story here.  

---

2. Jo: From Stiff and Hesitant to Capable and Energised

Jo, 67, had been active in the past, but over time, her shoulders stiffened and her neck became tight. She’d fallen into the “I’ll start again next week” loop, and weeks turned into years.

“My neck and shoulder stiffness is gone—and my whole body’s toning up.”

What changed was finding something that felt doable. With just four 20-minute classes a week, she noticed a real shift: stronger legs, better posture, and more energy to get through the day.

“It’s helped my stamina, balance, and flexibility—and I actually look forward to it.”

Jo’s story is a great reminder that small changes can spark real momentum.

Watch Jo’s Story here.

---

3. Hillary: Getting Her Body (and Confidence) Back

Hillary had tried gyms in her 30s but, like many of us, drifted away in her 40s and 50s. By her 60s, she knew daily dog walks weren’t cutting it. But gyms didn’t appeal.

What she found in Goodnick was a plan she could stick to. A way to start rebuilding, at home, without pressure.

“It’s 20 minutes. Anyone can find 20 minutes in their day. I’ve reshaped my body, I fly up my townhouse stairs, and I feel capable of anything. This strength is what’s holding me together.”

Now, she’s kept up her routine for over two years. Hillary’s stronger, more mobile, and says it’s the best thing she’s done for herself.

Watch Hillary’s story here.

---

Real Progress That Sticks

What all of these stories show is that fitness journeys don’t need to be extreme to be effective, especially in your 60s and beyond.

All you need is the right foundation: structure, support, and a way to move that helps you feel more like you.

Because real progress doesn’t mean doing more. It means doing what matters—with consistency, care, and a little help from people who get it.

Ready to start your own journey?
Join the 9 Week Age Smarter Programme 👉 Get started here

You’re walking across the room when suddenly, you feel a bit unbalanced.

Maybe you trip slightly on the pavement. Or you catch yourself grabbing for the bannister more often than you like. It might seem small, but these moments can chip away at your confidence. And they’re more common than you think.

Balance naturally declines as we get older. In fact, it starts as early as your 40s, and by your 60s, you may start to notice it in everyday movements.

But here’s the part I love sharing: you can absolutely improve your balance.

With the right approach, it’s possible to feel steadier, stronger, and more in control of your body than you have in years. So, if you’ve been wondering what kind of balance exercises for older women actually work, we’ve got you.

Why Balance Changes With Age

If you’ve noticed you feel more off-kilter than you used to, it’s not just in your head.

There’s a reason balance changes with age, and understanding it is the first step to changing it. Balance relies on a few key systems in the body:

• Your muscles, which help you stabilise and react
• Your joints, especially in the ankles, knees and hips
• Your vision, which helps you orient yourself in space
• Your inner ear, which controls equilibrium

As we age, each of these systems becomes a bit less responsive:

• Muscles weaken
• Joints stiffen
• Reflexes slow down
• And our inner ear can become less sensitive

That’s why a small misstep can start to feel like a bigger deal, and why many people start to avoid things like uneven paths, escalators, or even standing for long periods. It’s a sign your balance systems are slowly losing strength and coordination.

But avoiding movement only makes things worse. The key is to train your balance, just like you would train strength or flexibility.

The Hidden Impact of Balance Loss

In the UK, falls are the number one reason older people are taken to A&E. Falling can lead to distress, pain, injury, loss of confidence, loss of independence, and even mortality, in severe cases.

However, the evidence is hopeful. Some research shows that structured exercise (especially ones that combine balance and strength work) can reduce fall risk by up to 42%. In fact, the NHS recommends strength training and balance exercises at least 2x a week to stay healthy. 

With the right approach, you can regain stability, reduce fear, and stay active longer.

The Good News: Balance Can Be Rebuilt

The body is incredibly adaptable. With targeted exercises, even simple ones, you can retrain your balance system, rebuild muscle coordination, and improve your reaction time.

We work on this a lot inside the Goodnick programme. It’s one of the most powerful (and often underrated) parts of feeling stronger and more independent as you age.

Just a few minutes of focused balance work, a few times a week, can lead to big changes, not only in how steady you feel, but how confident you are moving through life.

3 Balance Exercises for Older Women to Try at Home

These are some of my go-to movements to improve balance and stability from home, no gyms or equipment needed. Just a wall, a chair, or a countertop nearby for support if you need it.

1. Heel-to-Toe Walk (a.k.a. Tightrope Walk)

How to do it:

• Stand tall and walk forward in a straight line, placing the heel of one foot directly in front of the toes of the other.
• Take 10–15 steps slowly.
• Keep your eyes forward, not on your feet.
• Use a wall or counter nearby for support if needed.

Why it works: This helps strengthen your legs and ankles while challenging your balance reflexes—a great foundational exercise for everyday stability.

2. Single–Leg Stand

How to do it:

• Stand tall behind a chair or counter.
• Gently lift one foot off the floor, holding your balance for 10–30 seconds.
• Switch sides.
• Repeat 2–3 times per leg.

Make it harder: Try doing it with your eyes closed (only if it’s safe and you have support nearby)!

Why it works:
This builds balance through the hips, knees and ankles while also strengthening the muscles in your standing leg.

3. Marching in Place with Control

How to do it:

• Stand tall and slowly lift one knee to hip height, then lower it.
• Alternate legs, like a slow-motion march.
• Keep your core engaged and shoulders relaxed.
• Aim for 10–15 steps per leg.

Why it works: This improves coordination, builds lower body strength, and mimics the kind of movement you need for stairs, walking or navigating uneven ground.

Bonus: Try our free mini balance challenge.

Balance Isn’t Just Physical. It’s Mental, Too

Feeling unsteady doesn’t just affect your body. It can quietly affect how you see yourself and how you move throughout the world. A less confident, less capable, version of yourself.

But when you improve your balance, you don’t just feel stronger—you also move stronger. You walk a little taller. You stop holding yourself back. And you start saying yes to more of the things you enjoy.

That’s what real progress looks like. And it’s one of the most rewarding parts of what we do here at Goodnick.

---

Ready to Feel More Steady?

Start with the 9 Week Programme: a simple, structured way to build balance and strength at your pace.

If your goal is to live a fit, healthy, independent life, but you feel unable to make changes to achieve that—this is for you.

Many people think that in order to make change happen, you have to do something extreme. Like chasing the latest exercise trend or fads, getting an expensive pilates membership or joining a Zumba class.

And while none of those are bad for you—the chances of you actually sticking to them is far less than simply sticking to the basics.

The secret to health isn’t flashy or new. It’s right in front of us.

In this blog, we’ll go over some of the daily habits you need to feel better after 60.

Why Is It So Hard to Stick to Goals?

The problem is that often most people know to some degree what they should be doing, they just overlook it because it requires steady effort year round, not shiny quick fixes.

What’s more, a lot of people rely on motivation [LINK TO BLOG] to stick to their goals. But motivation doesn’t last—because it depends on how you feel, and feelings change.

And to make it harder?

As we age, our mental bandwidth shrinks a bit. Things like decision fatigue kick in sooner, especially if your day’s already full of caregiving, appointments, or navigating health concerns.

So, even the smallest hurdle can lead to an ‘I’ll do it tomorrow’ mindset. That’s why building simple, consistent habits that are actually do-able into your everyday routine is much more effective.

The 7 Daily Habits to Feel Better After 60

These 7 habits keep your muscles strong, joints flexible, heart and lungs healthy, and your body fuelled with the nutrients it needs.

And doing them consistently will put you ahead of 90% of people who either never start or get distracted hopping around the latest fads and trends.

1. Strength train your muscles every week

After 60, strength becomes less about looking toned and more about protecting your future. Just two short sessions a week can maintain muscle mass, reduce joint strain, and improve balance.

You don’t need heavy weights—just controlled, full-body movements that challenge your muscles safely.

It’s not about going hard. It’s about showing up.

2. Include balance exercises once a week

Good balance isn’t something you either have or don’t—it’s a skill you can train.

Simple moves like single-leg stands, heel-to-toe walks, or shifting your weight from side to side help re-engage the stabilising muscles that keep you steady. Just a few minutes once a week can boost confidence and reduce your risk of falls.

3. Stretch at least once per week

Mobility is what helps you reach, twist, bend and move freely in your body. A short stretch session can ease stiffness, improve posture, and even help you sleep better.

Focus on areas that tighten up with age—hips, shoulders, spine, and neck. Slowly, over time, you’ll start to feel your body loosen and bend a little more easily.

4. Drink plenty of water

Even mild dehydration can sap your energy, affect joint movement, and make your muscles feel sluggish.

As we age, our thirst signals become less reliable, so don’t wait until you’re parched.

Keep a water bottle visible and sip regularly throughout the day. Aim for around 6–8 glasses  unless advised otherwise by your doctor.

5. Prioritise good sleep

Sleep isn’t just about rest—it’s a time for your body to repair, restore, and build strength. Poor sleep can affect everything from your mood to your balance.

Create a bedtime routine, reduce screen time, and aim for 7–8 hours where possible. One of the best things you can do for your health is protect your sleep like it matters (because it does!).

6. Walk daily

Walking is one of the simplest ways to keep your heart healthy, your joints moving, and your mind clear. Aim for consistency over distance—even 10–15 minutes a day makes a difference. Walk with purpose, not just pace.

Bonus if you can get outside and soak up a bit of daylight.

7. Eat enough protein daily

Protein helps maintain muscle mass, supports recovery, and keeps you fuller for longer. Women over 60 often need more than they think—especially if they’re moving more.

Aim to include a source of protein at every meal: eggs, beans, tofu, chicken, fish, or dairy are all great options. It doesn’t have to be perfect, just on the plate.

How to Actually Achieve All of This?

Now, you might be thinking, “this makes sense and feels achievable. But how do I actually know how to do the strength or balance exercises each week?”

Well that’s why we created Goodnick.

With Goodnick, you get:

• 2 strength sessions per week
• 2 balance and flexibility classes
• All classes under 20 minutes
• Weekly nutritional guidance
• Designed specifically for women 60+
• All from the comfort of home
• Support and accountability throughout

Ready to join?
Start the 9-Week Age Smarter Programme here 👉 https://goodnick.com/#offer