Older adults should target these muscles when strength-training, says fitness pro

Older adults should focus on the muscles that support daily movement rather than just the mirror muscles, fitness experts say. New York trainer Marfred Suazo, known as Fonz the Trainer, outlined the key muscle groups seniors should target and why strengthening these areas matters for balance, posture and pain prevention. Health guidelines recommend that major muscle groups be trained at least twice a week to maintain function and independence. Suazo has worked with thousands of older adults to build strength and longevity.

Many people chase chest and arms while neglecting the muscles on the backside. Suazo says that without balancing the front and back, posture worsens, shoulders round forward and the back and knees can ache over time. He learned this principle from his athletic background in swimming and martial arts, where the muscles behind him proved critical for speed, balance and stability.

Power zone is the foundation of non mirror training. Glutes and hamstrings give you the power to sit, stand, climb stairs and protect the back from pain. To target these muscles, use moves such as deadlifts, hip thrusts and single leg bridges, performed with control and a strong squeeze at the top. The work happens in the slow, deliberate finish of each rep and in building a hinge pattern that supports daily movements.

The posture zone targets the upper and mid back. Strengthening these muscles helps prevent a slouched look as people age and supports breathing. Bent over rows, cable rows and bodyweight rows are common choices, with a focus on pulling through the elbows and imagining taller posture with every rep.

The stability zone covers the core and obliques. The core is more than what appears in the mirror; true training emphasizes stability and spine protection. A Paloff press is a favorite move: anchor a resistance band, press straight out and resist rotation, standing or kneeling. This teaches the body to brace and protect the back during everyday life.

The mobility zone targets the shoulders and the rotator cuff. Healthy shoulders are essential for maintaining training longevity, as they participate in nearly every movement. Exercises such as face pulls, rear delt flies, light band rotations and controlled overhead presses help keep the shoulders strong and mobile.

The grip zone covers the hands and forearms. Grip strength declines with age, yet it is crucial for independence and daily tasks. A practical target is to carry about 70 percent of body weight in each hand. Farmer carries, picking up weights with intent and walking tall are recommended, and hanging from a pull-up bar can also improve grip. Building grip strength contributes to better performance in other lifts and daily activities.

When the back side is trained, the front side often improves as well. Building these five muscle groups complements the six core pillars of strength used in many programs: push, pull, carry, hinge, overhead press and squat. Strong glutes and hamstrings enhance hinge and carry power, while a stable back and core improve pulls, presses and overall posture.

A quick non mirror routine can help beginners start. Three sets of eight to ten deadlifts, three sets of ten Paloff presses per side, and three farmer carries for 30 to 45 seconds each provide a foundational non mirror sequence, followed by a short walk to finish. Suazo notes that basic moves like push-ups and curls remain important; however, equal attention should be given to the muscles you do not see in the mirror to support long-term movement and independence.

The goal of this approach is clear: age strong, stay pain free and move with confidence. By prioritizing the muscles that support daily life and injury prevention, older adults can maintain mobility and quality of life while aging.