Are you aging well?

A recent article in The New York Times, “Are You Aging Well? Try These Simple Tests to Find Out” by Dana G. Smith, has sparked a lot of conversation in the gym, and for good reason. Many of you have been trying out the tests at home, and returning to the gym with the same realization: “Wait… we already do this stuff.”

Exactly! The article highlights four simple tests: sitting and rising from the floor, walking speed, grip strength, and single-leg balance. They all serve as indicators of strength, independence, and longevity. 

These “tests” are reflections of our training philosophy here at Rise. Our philosophy is functional training, meaning that the movements we do in the gym are supposed to be mimicking our everyday life movements to make them easier and for you to feel stronger and more confident when you do them.

 1. The sit-to-stand

Let’s start with the sit-to-stand test, which challenges you to get down to the floor and back up again using as little support as possible. This test assesses strength, power, balance, mobility, and flexibility. 

In our workouts, we regularly train movements that mimic this test, such as get-ups, squats, and hip and knee mobility exercises. These exercises enhance your ability to engage in everyday activities like playing on the floor with kids or grandkids, tying your shoes, gardening, or getting up safely if you happen to fall. Each repetition builds the strength that your future self will thank you for.

2. Walking speed = cardiovascular health

The article highlights normal walking speed as a powerful predictor of overall health and independence. While we may not line up for timed walking drills, the training we do directly supports your cardiovascular capacity and VO₂ max, which is your body’s ability to use oxygen efficiently.

Rowing machines, assault bikes, battle ropes, and sled pushes and pulls are just a few of the conditioning exercises we use to improve your cardiovascular health. Each of these challenges your heart, lungs, and muscles to work together more efficiently, building endurance and overall cardiovascular strength. This translates to an easier time doing everyday activities like climbing stairs, spending long periods of time on your feet, and being able to travel well. 

When daily movement feels easier and more comfortable, that’s the real win.

3. Grip strength = independence

Grip strength is strongly associated with overall health, longevity, and independence. It may seem small, but your hands tell a bigger story. Your grip reflects how capable and engaged your body is in daily tasks like carrying groceries, opening jars, lifting luggage, holding onto railings, or picking up a child. Strong hands often signal a strong, capable body.

At Rise, we train grip constantly, even when you may not realize it. Farmer’s carries, suitcase carries, dead hangs, heavy dumbbell work, and barbell lifts all challenge your ability to hold, stabilize, and control weight. When you pick up heavy weights and walk with them, you’re not just building forearm strength, you’re reinforcing posture, core stability, and building functional strength that transfers beyond the gym.

As your grip strength improves, everyday tasks feel more manageable. As you age, that makes all the difference in staying independent. 

4. The single-leg stand = balance and stability

Balance tends to decline with age, and falls remain one of the biggest threats to long-term independence. Standing on one leg for 10 seconds may look simple, but it reveals how effectively your muscles, joints, and nervous system communicate and coordinate.

In our workouts, we consistently train this through single-leg toe touches, split squats, step-ups, lunges, and other unilateral movements. Every time you stabilize on one leg, you’re strengthening the hips, knees, ankles, and core while teaching your nervous system how to control movement and adjust to instability.

Having control and balance is essential to maintaining independence in later years. Walking on uneven ground, climbing stairs, and even getting in and out of a car are all impacted by strength in these areas.

We train for life

What I appreciate most about this article is that it reinforces our mission. At Rise, we train for real life and all the demands it may throw at you. We train so you feel capable now, and decades from now.

Aging well is about consistently building and maintaining strength, balance, and conditioning so your everyday life stays accessible and enjoyable. And here’s the most empowering part: all of these qualities can improve at any age. 

If you’re interested in learning more about strength training and how it impacts your ability to age well, we’d love to sit down with you. You can schedule a Free Fitness Consultation here to find a time to meet with one of our team members.