It's never too late: the science of getting stronger as you age

By the time most people notice changes in mobility, they're already adjusting their lives around them. But you don't have to wait for a wake-up call to stay strong and steady as you age.

"You might still feel fine. But your flexibility, balance, and muscle strength may already be shifting – and that's when it's time to get proactive," says Tiffany Gust, MS, a board-certified health and wellness coach and exercise physiologist at Intermountain Health.

Gust has spent over a decade helping adults regain strength, confidence, and control over their movement by helping them understand what's happening in their body before it holds them back.

These changes start earlier than you think

Mobility challenges often sneak in gradually – so gradually, in fact, that most people don’t realize anything’s changed until they struggle with everyday tasks.

“It usually starts subtly,” says Gust. “Maybe you’re not as steady on your feet. Or you try to do something like climb a ladder or walk on uneven ground and realize it’s not as easy as it used to be.”

That disconnect between how your body feels and what it’s actually capable of can be risky, especially if you’re still expecting it to perform like it did 20 years ago.

What’s really going on with your body?

Starting as early as age 30, we begin to lose muscle mass – a process known as sarcopenia. Over time, this is joined by:

• Decreased bone density (osteopenia or osteoporosis)
• Stiffness and loss of flexibility
• Slower reaction time and coordination

“Our muscles, tendons, and ligaments become less elastic,” explains Gust. “That makes simple tasks like reaching, twisting, or getting up from a chair harder than they used to be.”

And when your range of motion is limited, it can throw off your balance, increase your fall risk, and impact how confident you feel in your movements.

Myths that keep people stuck

1. I feel fine, so I must be fine. This is perhaps the trickiest myth because changes happen so gradually. People continue putting themselves in situations that used to be easy – gardening on uneven ground, reaching for high shelves, navigating stairs quickly – without adjusting for their current abilities. "So, they think it's still going to be easy. But then they put themselves in these situations where it's potentially challenging and really high risk for injury and fall," Gust explains.
2. I need to get back to where I was. Sometimes success looks different than you expect. “Just maintaining your current strength or mobility is actually an improvement,” she adds. “Because you’re not losing ground," Gust points out. While others your age might be declining, staying steady means you're defying the typical trajectory.
3. It’s too late. One of the biggest barriers Gust sees is the belief that mobility loss is just part of getting older, and there’s nothing you can do about it. “That is so far from the truth,” she says. “I’ve seen people who’ve had chronic conditions or been injured in a fall regain abilities they thought were gone for good.”

If you feel limited or discouraged by where you’re at physically, Gust’s advice is simple:

“Start small. Really small. March in place for 10 seconds, do a few wall pushups, and celebrate those small wins.”

Then when you’re ready to do more, she recommends connecting with someone trained in functional fitness – like an exercise physiologist – to help you build a safe, personalized plan.

Why working with an expert makes a difference

At Intermountain Health, exercise physiologists like Gust focus on safe, structured progress rather than quick fixes.

“Our team provides three things people really need: safe form, appropriate progressions, and accountability,” she explains. “Plus, most of our trainers hold master’s degrees. That’s not something you typically get at a regular gym.”

What is a functional fitness assessment?

If you’re not sure where to start, a functional fitness assessment can give you a clear, personalized snapshot of your current mobility. It highlights both your strengths and the areas that need support — so you can focus on closing the gaps that matter most to your daily life.

It often includes:

• Balance testing (like standing on one foot for 30 seconds)
• Upper and lower body strength (such as arm curls or chair stands)
• Flexibility (reaching toward your toes or behind your back)
• Core strength and cardio endurance (walking or stepping exercises) 

"The goal is to take a 360 approach, rather than just approaching one aspect of a patient's health." Gust says.

Often, the functional fitness assessment is a turning point. It's where people realize just how much they can still do (or where they've already started to slip).

“Seeing how you compare to others your age can be really eye-opening,” Gust says. “Some people are stronger than they thought. Others realize they’ve got work to do, and that’s motivating.”

Think about your future self

It’s easy to ignore mobility challenges when they’re still small, but Gust encourages her patients to think long-term.

“What will your health look like 10 or 20 years from now if you keep doing what you’re doing today?” she asks.

That question hits a bigger goal: closing the gap between health span and lifespan.

“Lifespan is how long you live,” Gust explains. “Health span is how many of those years you can actually do the things you love, on your own terms.”

Ready to see where you stand?

Whether you’re in your 40s and just starting to notice changes, or in your 60s wondering if it’s too late – it’s not.

“It’s never too late to start,” Gust says. “You can always build strength, improve balance, and move toward the life you want to keep living.”

At Intermountain Health, our certified exercise physiologists can help you assess your mobility and create a customized fitness plan to support your independence and quality of life now and for years to come.

Don’t wait for a fall to take your first step. Let’s protect your movement together.