As someone who’s 78 and still on the pickleball court most days, I can confirm every word of this. Grip, legs, glutes, core — that’s the whole game after 60. Not aesthetics, not “bulking,” not chasing numbers. Just the strength that lets you keep moving through the world without hesitation.
I’ve watched players lose these capacities one by one, and it’s never dramatic — it’s the slow fade you don’t notice until you suddenly do. The jar that won’t open, the fall that shouldn’t have happened, the stairs that feel steeper than last year.
The good news is exactly what you wrote: it’s all trainable. Even now. Especially now. A little consistent work keeps the wheels turning, the legs under you, and the confidence high.
People think aging is decline. Most of the time, it’s just disuse.
This is the kind of article I wish more older athletes — and their doctors — would read.
My pop is your age but not quite pickleball level fit anymore. Still can do multi day hikes though. Got any ideas on what I could encourage him to do movement wise to gain a little more strength and mobility?
Joe, when I was younger I did a ton of hiking out west too — now my training is basically pickleball almost every day plus free weights 2–3 times a week. And honestly, that combo has kept me stronger at 78 than anything I did in my 40s.
If your dad can still do multi‑day hikes, he’s already ahead of most guys our age. He doesn’t need fancy programming — just a few things that protect the stuff aging tries to steal:
1. Strength work (simple, not heroic).
Think squats to a chair, farmer carries, rows, deadlifts with dumbbells, step‑ups. Twice a week is plenty. Strength is the real aging insurance.
2. Balance + footwork.
Pickleball gives me this automatically. He can get it with single‑leg stands, heel‑to‑toe walking, or even light lateral shuffles. Takes five minutes.
3. Grip.
Hiking uses it, but adding farmer carries or dead hangs makes a huge difference. Grip strength is one of the best predictors of aging well.
4. Something fun and social.
This is the secret. Pickleball does it for me. If he finds anything that gets him moving and laughing, he’ll stick with it.
He doesn’t need an off‑season or a full rebuild — just a couple of consistent strength sessions and one activity he actually enjoys. That’s the whole formula at our age.
Really clear breakdown, especially how strength in everyday movement patterns matters more than appearance when it comes to long-term function and resilience.
As someone who’s 78 and still on the pickleball court most days, I can confirm every word of this. Grip, legs, glutes, core — that’s the whole game after 60. Not aesthetics, not “bulking,” not chasing numbers. Just the strength that lets you keep moving through the world without hesitation.
I’ve watched players lose these capacities one by one, and it’s never dramatic — it’s the slow fade you don’t notice until you suddenly do. The jar that won’t open, the fall that shouldn’t have happened, the stairs that feel steeper than last year.
The good news is exactly what you wrote: it’s all trainable. Even now. Especially now. A little consistent work keeps the wheels turning, the legs under you, and the confidence high.
People think aging is decline. Most of the time, it’s just disuse.
This is the kind of article I wish more older athletes — and their doctors — would read.
My pop is your age but not quite pickleball level fit anymore. Still can do multi day hikes though. Got any ideas on what I could encourage him to do movement wise to gain a little more strength and mobility?
Hi Josh, pardon the long answer.
Joe, when I was younger I did a ton of hiking out west too — now my training is basically pickleball almost every day plus free weights 2–3 times a week. And honestly, that combo has kept me stronger at 78 than anything I did in my 40s.
If your dad can still do multi‑day hikes, he’s already ahead of most guys our age. He doesn’t need fancy programming — just a few things that protect the stuff aging tries to steal:
1. Strength work (simple, not heroic).
Think squats to a chair, farmer carries, rows, deadlifts with dumbbells, step‑ups. Twice a week is plenty. Strength is the real aging insurance.
2. Balance + footwork.
Pickleball gives me this automatically. He can get it with single‑leg stands, heel‑to‑toe walking, or even light lateral shuffles. Takes five minutes.
3. Grip.
Hiking uses it, but adding farmer carries or dead hangs makes a huge difference. Grip strength is one of the best predictors of aging well.
4. Something fun and social.
This is the secret. Pickleball does it for me. If he finds anything that gets him moving and laughing, he’ll stick with it.
He doesn’t need an off‑season or a full rebuild — just a couple of consistent strength sessions and one activity he actually enjoys. That’s the whole formula at our age.
Loved this. You’re doing great work. I’m building Rational Wellness if you’re curious about more fitness and wellness ideas.
Really clear breakdown, especially how strength in everyday movement patterns matters more than appearance when it comes to long-term function and resilience.
This has got me thinking about talking to my grandparents 👀
muscle is longevity armour 🙌🙌 worded so well