At the start of a new year, resolutions are everywhere. Eat healthier. Save more money. Learn a new skill. Lose weight. While these goals are well-intentioned, many overlook one of the most powerful predictors of long-term vitality and independence: movement health.

Weight loss alone is not a complete physical goal—especially as we age. Strength, mobility, balance, cardiovascular health, and bone density all play essential roles in how we feel and function daily.

Empower PT believes movement should be:

Effective,
Personalized,
and Rooted in functional strength training that directly supports real-life movement

Research shows adults lose 3–8% of muscle mass per decade after age 30, accelerating after age 60 if strength training isn’t prioritized. Additionally, balance and strength deficits—not weight—are the leading contributors to falls and injuries later in life.

That’s why Empower integrates functional strength training into our services, physical therapy, Pilates therapy, and private Pilates, ensuring that every movement builds strength you can actually use.

Here’s how to evolve your movement goals by decade—and why tools such as Pilates paired with functional strength training support you at every stage.

In Your 40s: Build Strength, Protect Your Joints & Establish Cardiovascular Health

Your 40s are a foundational decade. You may start noticing stiffness, joint discomfort, or longer recovery times—often the result of years of repetitive movement, sedentary work, or inconsistent training. This is also when bone density begins its gradual decline, making strength training a non-negotiable.

Resistance-based Pilates strengthens the whole body while reinforcing proper movement patterns—helping you stay active without chronic pain. Empower integrates this into **Pilates** and **Pilates Therapy** to:

Build muscle,
Train functional mobility and balance,
Improve alignment,
and Prevent “wear and tear.”

This decade is also critical for cardiovascular health. Research shows that strong cardiovascular fitness in midlife is associated with lower risks of heart disease, cognitive decline, and metabolic conditions later on. Incorporating brisk walking, interval training, or cardio-based Pilates sessions helps build endurance now, so future decades can focus more on prevention and longevity rather than recovery.

In Your 50s: Preserve Bone Density & Maintain Confident Movement

Hormonal changes in your 50s, especially during and after menopause, can significantly affect bone density, muscle mass, and joint health. Women can lose up to 20% of bone density within the first 5–7 years after menopause without targeted strength training.

This is where we believe Pilates-based and functional strength training becomes especially impactful. Full body weight-bearing, controlled loading, and spring-based resistance stimulate bone growth while protecting the joints. Tools like the jumpboard also allow for low-impact training, which is essential for maintaining bone density and reducing risks for fractures. For more details, you can also learn about why we emphasize Pilates as the best exercise for healthy aging in our previous blog: A Lifetime of Movement: Why Pilates is the best exercise for healthy aging.

Equally important is maintaining mobility and confidence in day-to-day movements. In your 50s, you may notice certain actions like navigating a ladder, reaching under the bed, and cleaning the bathtub become more difficult. You want to make sure that you address these challenges before they get exacerbated. As we’ve emphasized time and again, functional training like lunges, pulling, weight-bearing, and rotation-based movements are critical. With the right guidance and intentional programming, strength training in your 50s becomes less about limitation and more about maintaining confidence, resilience, and staying capable in everyday life.

In Your 60s: Begin Prioritizing Balance & Stability

In your 60s, movement goals should shift more toward balance and coordination, while maintaining the strength you’ve already gained. According to the CDC, 1 in 4 adults over 65 falls each year, and strength training is one of the most effective ways to reduce that risk.

Empower’s approach to balance focuses on strengthening the deep stabilizing muscles of the core and hips, improving posture, and training reaction time. Pilates challenges balance through safe and effective transitions (such as floor to stand transfers), focuses on optimizing alignment, and challenges multi-directional actions.

Balance is not just about standing on one leg—it’s about how well your body can control movement, adjust to changes, and respond quickly to the unexpected.
By consistently training balance, you improve stability in dail
y activities like walking on uneven surfaces, turning, and catching yourself before a fall occurs.

In Your 70s–80s: Move Safely, Maintain Strength & Protect Independence

In your 70s and beyond, the goal of movement shifts from progression to preservation—maintaining the strength, mobility, and confidence you’ve built over the years. Research shows that older adults who continue structured movement programs experience better balance, fewer falls, and higher quality of life, all of which support long-term independence.

Pilates offers a uniquely supportive environment during this stage of life. Spring-assisted resistance reduces strain on the joints while still providing challenge and proper muscular engagement. Controlled, intentional movements help maintain coordination, posture, and body awareness. All key components for safe, confident movement in daily life. Practicing these movements in the studio builds trust in your body, making everyday activities feel more manageable and less intimidating outside of class.

At Empower, every session is adaptable to how your body feels that day. Whether movements are performed seated, standing, or with additional support, Pilates remains a powerful way to stay active, resilient, and capable—allowing you to move through life with confidence and independence for years to come.

Make 2026 the Year You Take Ownership of Your Movement Health

Empower PT believes movement is medicine—and strength is the foundation. Pilates combined with functional strength training creates resilient bodies that age well, move confidently, and support real life. This year, think smart and effectively with your health goals. Set movement goals that evolve with you, protect your future, and empower you at every stage of life.

Call or text (813) 508-2553 to gain access to a FREE 15-minute PT consultation or schedule your first Pilates session using our New Client Special. Your strongest years don’t have to be behind you—they can be ahead.

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