If You Don’t Move Your Muscles, You Lose Them After 55

Yes, strength training is worth doing after 55, and the U.S. Physical Activity Guidelines say so plainly: adults, older adults included, should do muscle-strengthening activity on at least two days a week. At Flow Academy BJJ Riverside, Active Fit 55+ is a low-impact, coach-led fitness class for adults 55 and older, Tuesdays and Thursdays from 9:00 to 10:00 AM with Coach Zaide, at 10081 Indiana Ave, Suite A-1 once our new home opens in mid-November 2026.

Our coaches put it in one short sentence: if you don’t move, you lose it. Many people notice it first on the stairs or with a heavy grocery bag. We can’t promise anyone a result, so here is what the guidance says.

What the Guidelines and the NIA Say

The Physical Activity Guidelines for Americans recommend muscle-strengthening activity on two or more days a week, working all the major muscle groups. The CDC’s examples include lifting weights, using resistance bands and heavy gardening. The National Institute on Aging lists strength exercise as one of four types of exercise for older adults, and says even small gains in strength can make a difference in your ability to stay independent and do everyday things like climbing stairs and carrying groceries.

What Strength Work Looks Like in Active Fit

Each class runs one hour. Coach Zaide starts with an easy warm-up, then works through low-impact strength, mobility and balance drills with light weights, resistance bands and your own body weight, and finishes with stretching. Members train in socks, chairs are there for anyone who needs one, and members can see their own progress.

Two classes a week lines up with the two days the Guidelines ask for. See the full schedule.

A Reason to Show Up, Not Just a Rep Count

Strength work is easier to keep up when someone expects you. After retirement, a move or losing a spouse, plenty of people find their weeks getting quieter. The National Institute on Aging notes that research has linked social isolation and loneliness to higher risks of health problems. A twice-a-week class puts two fixed points on the calendar: the same faces, and people who notice when you’re missing.

Talk to Your Doctor First

Talk to your doctor before starting a new exercise program, especially if you have a heart condition, high blood pressure or diabetes. Active Fit 55+ is fitness instruction, not medical care.

Try This at Home: The Sit-to-Stand

With a sturdy chair against a wall, sit near the front with your feet flat and arms crossed. Lean forward, stand up slowly, then lower back down with control. Try five, rest, and add a second round as it gets easier. If you need support, hold a counter or the back of another chair in front of you. Stop if anything hurts or you feel dizzy.

Questions People Ask

Do I have to lift heavy weights in Active Fit 55+?

No. Strength work starts with light weights, bands and your own body weight, and Coach Zaide sets the pace for the room.

When is Active Fit 55+ in Riverside?

Tuesdays and Thursdays, 9:00 to 10:00 AM, with Coach Zaide. Classes are paused during the remodel; our new home opens in mid-November 2026.

Can I try a class before I join?

Yes, your first class is free. Wear comfortable clothes you can move in, plus socks. After that it’s $150 a month for two classes a week.

Muscle is what most people come for. The people are what bring them back twice a week, and before long it isn’t a workout anymore. It’s the way you live.

Our new Riverside home at 10081 Indiana Ave, Suite A-1 opens in mid-November 2026. Classes are paused during the remodel. Call or text (951) 337-3781, or join the Riverside interest list to hear from us first.