For many, fitness begins as a pursuit of aesthetics — building visible muscle, sculpting abs and chasing a lean physique. Younger Dre was a beast and wore abs 24/7.

But at some point, whether it’s a tweak in the lower back after picking up a grocery bag or the realisation that stairs feel harder than they should, we start to recognise that fitness isn’t just about looking good. It’s about moving well, feeling strong and maintaining our independence as we age.

As we get older, our bodies naturally go through changes — muscle mass declines, joints become less mobile and balance starts to waver. But the right kind of training can slow these processes down dramatically. The key? Prioritising functional fitness over aesthetics.

Think about it this way: when you're 70, you’re not going to care about having six-pack abs. But you will care about being able to get out of a chair without assistance, lift a bag of dog food without straining your back, or play with your grandchildren without worrying about falling.

The best approach to training for longevity includes a mix of strength training, mobility work and stability exercises that mimic real-life movements. Here’s how:

1, Strength that serves you

Instead of isolating muscles just for appearance, focus on compound movements — exercises that strengthen multiple muscle groups at once and mimic everyday activities.

Squats (or box squats) – strengthens legs, core, and glutes, ensuring you can stand up from a chair with ease.

Dead lifts (or Romanian dead lifts) – mimics picking up objects off the floor safely while building posterior chain strength.

Push-ups (or incline push-ups) – strengthens the upper body while engaging the core, crucial for pushing and pulling motions in daily life.

Farmers carries – teaches grip strength, core stability and endurance —essential for carrying groceries or lifting bags.

I once had a client in her late fifties who struggled to lift her own carry-on luggage into an overhead bin. After only a few months of dead lifts and carries mixed in with her PT sessions, she came back from a trip and excitedly told me, "I threw my bag up there without even thinking!" That’s what functional strength is all about.

2, Mobility and flexibility: move well, move for ever

Mobility is the secret weapon to ageing gracefully. It ensures that our joints remain pain-free and that we can move through life without stiffness or restriction.

Hip Circles and 90/90 transitions – keep hips open and fluid, preventing tightness that leads to back pain.

Thoracic spine rotations – improve upper-body mobility and prevent the hunched posture that often comes with ageing.

Ankle and toe mobility drills – essential for walking efficiently and preventing falls.

Yoga or dynamic stretching – helps maintain flexibility and control over your movements.

3, Balance and stability: the key to independence

One of the biggest risks as we age is loss of balance, leading to falls and injuries. Training for stability today prevents those problems down the road.

Single-leg stands (or balance reaches) – strengthens stabilising muscles and improves co-ordination.

Step-ups – mimics climbing stairs and stepping on to curbs, reinforcing real-life movement.

Pallof press – trains core stability, preventing unnecessary twisting that can throw off balance.

Tai chi or controlled breathing movements – enhances mind-body connection and balance awareness.

Another of my older clients used to avoid walking the railway trails because she was afraid of tripping over roots. We focused on balance drills and core strength and months later, she excitedly told me about her trip to Tabletop Mountain, exclaiming her strength and balance the whole way up.

It's time to shift the mindset: training for life, not just looks

When you stop training JUST for aesthetics and start training for function, everything changes. Your workouts become more purposeful, your body starts to feel better and you set yourself up for a future where you don’t just exist — you thrive.

Because in the end, fitness isn’t about how you look in a swimsuit for a few summers. It’s about making sure you can move freely, live independently and enjoy life to the fullest for decades to come.

So the next time you step into the gym, ask yourself: "Am I training for my reflection, or am I training for my future self?" The aesthetics will likely follow any way.

Train smart. Train for life.

Happy Wednesday fitfam. As usual, remain unapologetic about your entire fitness and wellness journey, stay true to yourself and always be honest with your efforts.

• Dre Hinds is a personal trainer, aerobic and yoga instructor and fitness “addict” with more than 20 years’ experience. She specialises in nutrition, weight and sprint training, operating out of HindsSight Fitness and Wellness at the Berkeley Cultural Centre. Contact her on absbydre@gmail.com or 599-6683. Find her on Facebook, Twitter and Instagram under @Absbydre