Fitness expert outlines six strength-training pillars for older adults
Marfred “Fonz the Trainer” Suazo recommends mastering push, pull, carry, hinge, overhead press and squat movements and combining strength with cardio and mobility to preserve muscle across decades.
A New York City trainer urged older adults to prioritize six core strength-training movements to preserve muscle, reduce fall risk and maintain everyday function as they age.
Marfred Suazo, who trains under the name Fonz the Trainer, told Fox News Digital that skeletal muscle is the body’s "organ of longevity" and that strength work should be the main focus for people as they move through their 40s, 50s, 60s and beyond. Public health agencies recommend at least 150 minutes per week of moderate-intensity aerobic activity and at least two days of muscle-strengthening activities; Suazo said structuring training around a set of foundational movement patterns helps older adults meet those goals and remain independent.
Suazo identified six pillars of strength training for functional fitness: push, pull, carry, hinge, overhead press and squat. Each pillar targets different muscle groups and movement qualities that support day-to-day tasks such as carrying groceries, climbing stairs and recovering from a loss of balance, he said.
Push movements involve pressing weight away from the body and typically work the chest, shoulders and triceps. Examples include push-ups, bench presses and dips. Pull movements bring weight toward the body and target the back muscles and biceps, with pull-ups, rows and lat pulldowns among common variations.
Carry work requires holding weight while walking, which strengthens grip, posture, the shoulders and the core and improves stability. Suazo recommended being able to carry a load equivalent to roughly 70% of one’s body weight as a practical benchmark for functional capacity.
Hinge movements, which emphasize hip extension, engage the posterior chain including the glutes and hamstrings. Deadlifts, hip thrusts and kettlebell swings are typical hinge exercises and, Suazo said, are crucial because they allow people to bend, lift and stand safely. Vertical pressing or overhead press movements strengthen the shoulders, triceps and core and support tasks that require lifting objects above shoulder level.
Squats form the final pillar and develop the quadriceps, glutes and core. Variations range from bodyweight and goblet squats to front or back squats and split squats; Suazo said older adults should choose progressions that preserve joint comfort while challenging strength.
Suazo, a former lifelong athletic competitor who has trained clients in New York City for nearly a decade, said he coaches older adults with an eye toward "decades of strength," tailoring exercises to the demands of each life stage. He emphasized preserving muscle to reduce the risk of falls and bone injury, noting that strength training is particularly important for women to help prevent osteopenia and osteoporosis.
For beginners, Suazo recommended starting with fundamentals such as calisthenics, push-ups, squats and pulling patterns. If a person cannot complete a pull-up, he said inverted rows are a suitable progression; resistance bands provide a low-cost, low-impact entry point for many movements and can be used at home without gym equipment.
Suazo also advised a balanced approach that combines strength training with cardiovascular activity and mobility work, a combination he called the “tripod effect.” When strength, aerobic fitness and mobility are developed together, he said, they better support day-to-day function and reduce injury risk.
He recommended a gradual progression in weight and complexity, allowing the body to adapt and minimizing injury risk, and urged anyone considering a new exercise program to consult a physician for guidance. The guidance aligns with established public health recommendations that pair regular aerobic activity with at least two days per week of muscle-strengthening activity for adults.
The emphasis on foundational movement patterns reflects a shift in many trainers’ approaches to older clients: focusing on functional strength and movement quality to maintain independence and reduce the consequences of age-related muscle loss.