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From the Founder: 6 Exercise Secrets for Aging Well
Founder David Gordon shares his 6 essential secrets to training smarter as you age…
Wth a degree in sports science, a lifetime in elite sport, a European and World Masters pole vault champion, and a Pilates regular. David’s journey is full of surprising, science-backed lessons on how fitness changes as we grow older – insights rooted in resilience, longevity, and listening to your body. In celebration of World Fitness Day on 24th September, he shares his 6 exercise secrets for aging well…
10 years ago when I started pole vaulting again, at 45, I thought I understood the rules of the game. I knew I was 45, and I thought I was being smart, being careful to avoid injury. Little did I know I was embarking on a boot camp of understanding.
It was discussions with dozens of World and European medallists in Masters athletics, aged 40 to 80, as well as personal experience, that really helped me understand how the rules change. Stuff that isn’t talked about in magazines. I was going to write a book called ‘Health and Fitness in the over 40’s’, then the over 50’s but actually these are the key principles from that – as yet – unwritten – book. Here’s a quick glance; I’d be thrilled if you have a look, because they’re hard-won truths. You need to apply these principles intelligently to your own situation and never stop learning about your body.
1. The New Training Effect: Momentum Over Maxing Out
At 45, I thought I understood training: push hard, rest, adapt, repeat. That’s the classic training effect- stress the body, recover, adapt, go again stronger. But my body started telling a different story. The harder I trained, the worse I felt. Niggles, injuries, fatigue. What I didn’t realise is that recovery takes longer as you age, and intensity can backfire if it kills momentum.
Digging deep used to feel productive. Now I treat it like the death zone on Everest- something to enter consciously, selectively, and briefly. These days, I focus on doing a little, often. It’s not about crushing a single workout, it’s about being able to train again in two days. If today’s session risks that, I ease off.
This “tick along” approach keeps me in the sweet spot: always moving, never overreaching. It’s smarter, more sustainable- and honestly, more enjoyable. Everyone’s equation is different and evolves with time, but one principle stands out: keep momentum.
2. Warming Up: A Longer Affair
I used to do impromptu gymnastics for fun. Now, I need 20 minutes to warm up before any serious movement – because cold, middle-aged muscles don’t like surprises, and they will let you know.
That’s my new rule: no fast moves without a proper warm-up. I can still run for the bus better than most 20-year-olds – I just need 30 minutes’ notice. Even a fractionally stiff knee needs patience. A 15-minute walk helps it loosen up and produce natural lubricants, preventing micro tear damage.
This isn’t caution – it’s strategy. Smart warm-ups protect performance and prevent injury.
3. Elasticity Isn’t a Given – You Have to Work for It
Closely connected to warming up. Because my muscles and tendons have lost elasticity, I have to be a bit more respectful. By being routinely thorough in warming up and stretching, you can sidestep so many problems.
4. Hip & Shoulder Mobility: Future-Proof Your Body
Hip and shoulder mobility are non-negotiable after 50. From my coach Brian Hooper, I learned that hip mobility is the difference between walking and shuffling. Pilates opened my eyes – I discovered stretches I’d never seen before, and they’ve become key to future-proofing my movement.
Shoulders are the devil’s own job at correcting once they’re out of alignment, which happens. Once they’re out of alignment, they’re tough to fix. In my second half century, I’m in the ‘use it or lose it’ category now. No-one mentioned this at 25 because there were no consequences then to not doing shoulder mobility work. Now, there is. Half of my gym work is preventative. ‘Pre-hab’ – as opposed to rehab. It pays dividends.
5. Tighten the Rattles: Strengthen the System
Imagine a little figure made of meccano, with nuts and bolts that go loose and rattle. That’s me! And you. But here’s the truth: by doing Pilates, yoga, or core stability work, you tighten the whole system. You move more efficiently and powerfully.
A mountain biking friend of mine took two years off, training only Pilates in that time. When he started again, he beat his best by two minutes. Why? Because he’d tightened up; his body was better connected and worked more efficiently. Arms, legs, core, pulled together in a new and more efficient way. Powerful stuff.
6. Recovery & Injury Avoidance: The Real Goal
This is the nub of everything. All the other elements really just feed into this, it’s all about Momentum. Over time I’ve figured out how to avoid injury and then maintain momentum when I do have a niggle. I can normally do something. Keeping my body inside the tramlines of risk, not outraging them; allowing them to recover, doing a little and often, coaxing them when necessary and building a knowledge of exercises that apply to whatever my weaknesses are. I do Pilates, run up steps, kitesurf, padel, snowboard as well as pole vaulting, so it’s not limiting, it’s a discipline that allows it all to continue.
We’re all on the same journey – the secret is to move smarter, not just harder.
