At CrossFit Lincoln, we focus on helping every athlete, young or old, live a life full of independence and confidence at any age. And if you’ve ever joked about struggling to get off the toilet, you’re already familiar with one of the most critical challenges that aging adults face: the loss of basic functional strength. Believe it or not, one of the most common reasons older adults move into assisted-living facilities is the inability to perform simple tasks like standing up from a seated position. It may sound crass or exaggerated, but it’s a very real and pressing issue.
The Reality of Losing Independence
As we age, our bodies naturally undergo changes. Muscle mass begins to decrease, bones can become brittle, and basic movement can become increasingly difficult. Many aging adults find themselves retiring from physically active jobs or hobbies, and in turn, they spend more time sitting. The saying “use it or lose it” applies here: when our bodies aren’t challenged or used regularly, our muscles atrophy and our physical abilities dwindle. This slow decline can lead to a complete loss of independence over time.
The implications go beyond personal inconvenience. Loss of strength and balance can put a heavy burden on family members, both emotionally and financially, as they may need to assist in daily care or pay for external assistance. And yet, the solution to this issue is surprisingly simple: maintaining a consistent exercise routine.
Functional Fitness for Longevity
One of the core philosophies of CrossFit is that the needs of everyone—whether you’re a young athlete or a senior—are the same in kind, differing only by degree. In other words, the movements that keep older adults strong and independent are the same ones that benefit everyone else. Standing up from a toilet? That’s essentially an air squat. Picking something up off the floor? That’s a deadlift. Carrying grocery bags into the house? You’re doing a farmer’s carry. Each of these daily tasks translates into functional exercises we can—and should—be training regularly at any age.
At CrossFit Lincoln, we emphasize the importance of training functional movements at an intensity level that is safe and appropriate for each individual. Aging athletes may modify movements to accommodate their abilities, but they still gain significant benefits. For example, instead of high-impact exercises like box jumps, we might incorporate step-ups or modified burpees. And instead of a heavy barbell lift, a kettlebell or dumbbell can be used.
The Importance of Building Strength
Strength training is especially vital for older adults to combat issues like osteoporosis. Low bone density can make even minor slips and falls catastrophic, leading to fractures or serious injuries. Resistance training, like lifting weights, has been shown to not only prevent but even reverse bone density loss. By incorporating strength training into a regular fitness routine, aging athletes can build muscle, protect their bones, and reduce the risk of falls.
Balance and stability are also essential components of a functional fitness routine. Exercises that challenge balance and coordination, like single-leg stands or dynamic movements, can help prevent falls and keep aging athletes agile. Core stability work is crucial, too, as a strong core supports overall movement and daily function at any age. Read more in our blog: CrossFit Lincoln’s Legends Class: Strength Beyond Age!
Finding the Right Fitness Environment
At CrossFit Lincoln, we have a growing community of athletes over the age of 50 who are thriving in our group classes. For some, a class environment is perfect: the camaraderie, support, and shared energy keep them motivated and engaged. For others, especially those new to exercise or dealing with specific health concerns, private sessions might be a better starting point. In either case, our goal is to get people moving in a way that suits their needs and goals.
We understand that walking into a gym can be intimidating, especially if it’s been a while since you’ve exercised. But remember, you don’t have to be an elite athlete to benefit from strength training. The idea isn’t to win competitions or lift the heaviest weights. The goal is to keep your body strong and capable so you can continue living life on your terms. More resources.
Why I Train for Independence
Personally, I work out every day not to break records but to preserve my independence. I want to be able to lift my groceries, play with my dogs, and yes—get off the toilet unassisted for as long as possible. Staying active and building strength isn’t just about vanity or athletic achievement. It’s about ensuring that, as I age, I remain capable and independent.
Aging isn’t something we can control, but how we prepare for it is. If you’re ready to invest in your future and your quality of life, we’re here to help you every step of the way. At CrossFit Lincoln, we believe in the power of movement to change lives, no matter your age or current fitness level. Let’s keep moving, lifting, and thriving together!
If you’re interested in learning more about our programs tailored for aging adults or want to try a class, reach out to us. Your future self will thank you! Click the link below!