Strength training is a critical component of aging well, helping seniors maintain mobility, independence, and overall health. Research from Fox News Digital highlights how experts recommend working out major muscle groups at least two days per week to sustain strength and prevent the onset of age-related disabilities. This emphasis on structured strength training is particularly relevant for older adults who are at higher risk of losing muscle mass and experiencing chronic pain.
Marfred Suazo, a leading fitness professional and renowned for his work with older adults, has spoken extensively about the importance of non-mirror muscle training. Suazo, known as Fonz the Trainer, has built a following through his practical approach to fitness, helping thousands of seniors improve their physical function and maintain an active lifestyle. His insights on strength training for older adults have been featured prominently in Fox News Digital, where he offers detailed advice on how to effectively target the posterior muscles that are often overlooked.
According to Suazo, many people focus their training on the muscles they can see in the mirror—such as the chest, arms, and abs. This so-called ‘mirror training’ can lead to significant imbalances in the body, resulting in poor posture, chronic pain, and increased vulnerability to injuries. ‘If you want to age strong, pain-free and confident, you need to flip the script,’ he explained. ‘You need non-mirror training—training the muscles you can’t see but feel every day.’
From Suazo’s personal experience, he understands the benefits of non-mirror muscle training. He has competed in swimming and trained in martial arts, where he learned that the muscles on the back side of the body are essential for speed, balance, and power. His insights reveal that strengthening these muscles can transform an individual’s overall fitness and contribute to long-term health and mobility. ‘Strengthening the back side of your body changes everything,’ Suazo noted.
One of the most critical muscle groups for older adults to focus on, according to Suazo, is the glutes and hamstrings. These muscles provide the power needed for essential movements such as sitting, standing, climbing, and protecting the back from pain. He recommends exercises like deadlifts, hip thrusts, and single-leg bridges. ‘Take your time, control the movement, and squeeze at the top. This is where the real work happens,’ he advised. By dedicating time to these exercises, seniors can significantly reduce the risk of developing chronic pain and mobility issues.
Alongside the glutes and hamstrings, Suazo emphasized the importance of strengthening the upper back muscles, which play a crucial role in posture and breathing. Strengthening these muscles can alleviate issues such as rounded shoulders and poor posture, contributing to a more upright and confident stance. ‘A strong back pulls your shoulders into alignment and lets you breathe better,’ Suazo explained. Exercises such as bent-over rows, cable rows, and bodyweight rows are among his favorites, and he encourages individuals to focus on controlled movements and alignment during these exercises.
In addition to the posterior muscles, Suazo highlights the importance of core strength for overall stability and spine protection. He describes the core as more than what is visible in the mirror, noting that true core training involves strengthening the muscles responsible for maintaining posture and preventing injury. ‘Your core is more than what you see in the mirror,’ he said. ‘True core training is about stability and spine protection.’
For core training, Suazo recommends exercises like the Paloff press, where individuals anchor a band and press it straight out while resisting rotation. He suggests performing this exercise in either a standing or kneeling position to emphasize stability and protection. ‘This is how you teach your body to brace and protect your back during everyday life,’ he noted. These exercises provide essential functional strength that supports daily movement and reduces the risk of injury.
Other key areas for older adults include shoulder strength and grip strength. Suazo emphasized that strong shoulders are essential for maintaining range of motion and reducing the risk of injury during daily activities. He recommends exercises such as face pulls, rear delt flies, and controlled overhead presses to ensure shoulder health and mobility. Likewise, grip strength is vital for maintaining independence, as many seniors experience a decline in this area with age. Suazo recommends farmer’s carries as an effective method for improving grip strength, advising individuals to carry weights equal to 70% of their body weight in each hand.
Combining these muscle groups with the core pillars of strength training—push, pull, carry, hinge, overhead press, and squat—Suazo believes seniors can enhance their functional strength and overall movement. By focusing on both mirror and non-mirror muscle training, older adults can achieve a more balanced and functional musculoskeletal system, reducing the risk of age-related injuries and improving their quality of life. Suazo’s approach to training emphasizes the importance of a holistic and balanced routine that supports long-term health and independence in aging.