As we age, it’s important to maintain a healthy and active lifestyle to promote overall well-being and independence. However, many seniors face unique challenges when it comes to fitness, such as physical limitations and chronic health conditions. At Holly Roser Fitness, we specialize in working with older adults to help them achieve their fitness goals through functional movement and exercise.

First and foremost, it’s important to understand the concept of functional movement. This refers to exercises that mimic or improve the movement patterns that we use in our daily activities. These movements include things like standing up from a chair, reaching overhead, and walking. By focusing on functional movement, we can help seniors improve their balance, flexibility, and strength, all of which are crucial for maintaining independence and preventing falls.

Research has shown that functional fitness training can improve balance and reduce the risk of falls in older adults. A study published in the Journal of Geriatric Physical Therapy found that seniors who participated in a 12-week functional fitness program had significant improvements in balance and a 37% reduction in the number of falls (1). Another study published in the Journal of Aging and Physical Activity found that a functional fitness program led to significant improvements in physical function, including the ability to stand up from a chair and walk (2).

At Holly Roser Fitness, we work with each client to develop an individualized exercise program that takes into account their specific needs and goals. As a personal trainer, I understand that every client is unique and requires a tailored approach. We take into consideration any chronic health conditions and physical limitations, and work with each client to help them safely achieve their fitness goals.

One of the key components of our functional fitness program is strength training. As we age, we lose muscle mass, which can lead to a decrease in strength and mobility. Research has shown that resistance training can help seniors maintain and even gain muscle mass (3). In fact, a study published in the Journal of the American Medical Association found that a strength training program led to significant improvements in muscle mass and physical function in older adults (4).

In addition to strength training, we also incorporate cardio, balance, and flexibility exercises into our functional fitness program. Cardio exercise is important for heart health and overall fitness, while balance exercises can help prevent falls. Flexibility exercises can also help seniors maintain their range of motion and improve mobility.

At Holly Roser Fitness, we understand that starting an exercise program can be daunting, especially for seniors. That’s why we offer a supportive and encouraging environment where clients can feel comfortable and confident in their abilities. We work with each client to set realistic and achievable goals, and help them stay motivated and on track. If you’re a senior in San Mateo looking for a personal trainer who understands your unique needs and goals, look no further than Holly Roser Fitness. Contact us today to schedule a consultation.


Sherrington C, Whitney J, Lord SR, Herbert RD, Cumming RG, Close JC. Effective exercise for the prevention of falls: a systematic review and meta-analysis. J Geriatr Phys Ther. 2008;31(1):2-15. doi:10.1519/JPT.0b013e31815a8b72

Bean JF, Leveille SG, K

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