Aging is inevitable. Sucks, I know, I’m starting to feel it too! But, feeling stiff, weak, and unsteady? That doesn’t have to be. The reality is, we don’t lose mobility because we age—we lose mobility because we stop training for it.
Most people over 55 think stretching is the answer to staying mobile. While stretching has benefits, research shows strength training can improve flexibility and mobility just as much—if not more (Borde et al., 2015). Even more interesting? Moving in all planes of motion while training at full range doesn’t just benefit muscles—it improves fascia, joint health, and overall movement quality.
Why Moving in All Planes of Motion Matters
Life doesn’t happen in a straight line. Yet, most people train like it does.
We move through three main planes of motion:
- Sagittal Plane (forward/backward: lunges, squats, deadlifts)
- Frontal Plane (side-to-side: lateral lunges, carries, side planks)
- Transverse Plane (rotational: chops, medicine ball throws, pivoting movements)
If you don’t train in all planes, you’re missing key movements that keep you balanced, strong, and resilient against falls and injuries. A 2019 study found that multi-directional movement training improved gait, balance, and mobility more than standard strength training alone (Lacroix et al., 2019).
Real-life example? If you only squat and deadlift, you might be able to get off the toilet really easily, but without training lateral movement, you might not be able to turn and reach your pups poop (HOA complaints anyone) without pullin a muscle!
Strength Training: The Ultimate Mobility Hack
Most people think flexibility comes from stretching alone. The truth? Strength training improves mobility by increasing end-range strength, allowing your joints to move freely without feeling tight or restricted.
Example: Instead of just stretching your hamstrings, a deep Romanian deadlift actively strengthens them in a lengthened position, improving both flexibility and function.
The Fascia Factor
Fascia is the connective tissue web that surrounds muscles, bones, and joints. It’s responsible for movement efficiency, elasticity, and overall structural integrity. If fascia is tight, dehydrated, or neglected, movement becomes stiff, painful, and restricted.
How Strength Training Improves Fascia
- Full-Range Strength Training Hydrates Fascia – Movement increases fluid flow, keeping fascia pliable and elastic (Schleip et al., 2012).
- Multiplanar Movements Improve Fascia Adaptability – Moving in all planes strengthens fascia’s structural integrity, reducing stiffness and improving function.
- Eccentric Training Strengthens Fascia – Controlling movement during the lowering phase of an exercise strengthens fascia and muscles (Kjaer et al., 2009).
Bottom line? Strong, mobile fascia = strong, mobile YOU.
Why Power Training is a Game Changer for 55+
"Power" sounds intimidating, but here’s the deal: power = strength + speed. And power declines faster than strength as we age.
Studies show power training is critical for preventing falls, maintaining independence, and improving functional movement (Reid & Fielding, 2012). It’s not about Olympic lifting—it’s about learning to move explosively in safe, controlled ways.
How to Train for Power Safely:
- Medicine Ball Slams & Tosses – Teaches explosive core engagement.
- Step-Ups with Power – Builds leg strength for climbing stairs.
- Kettlebell Swings – Develops hip speed and power for everyday function.
- Jump Variations (Low Impact) – Improves fast-twitch response and reactivity.
Final Thoughts: Train Smart, Move Well, Stay Strong
If you’re 55 or older, the best way to maintain mobility, flexibility, and function isn’t just stretching—it’s smart strength training, moving in all planes of motion, and incorporating power training safely.
Want to move better, feel stronger, and stay mobile for life? Focus on:
- Strength training at full range
- Multi-directional movement
- Power exercises to maintain function
Your future self will thank you. Any questions or comments please feel free to reach out!
