Movement is medicine at every age, no matter the number of candles on your birthday cake.
One person who knows this to be true is 100-year-old Mary Coroneos.
Coroneos has been active her whole life, playing volleyball and basketball in college and continuing to enjoy sports recreationally afterward.
In 2008, she joined The Edge Fitness Clubs and has been strength training up to four times a week since.
“Despite being 100, Mary still has fantastic mobility,” says Rob Drish, her NASM-certified personal trainer.
“Strength training helps improve her overall quality of life, enabling her to perform actions that most others her age cannot.”
While Coroneos has decades of movement experience, Drish insists that if you’re new to strength training, it’s never too late to start.
“Fitness starts in the mind,” Drish says. “Mary’s drive largely comes from her determination and desire to continue working out forever.”
This is the exact nine-move gym routine that keeps her mobile, strong, and independent.
1. Seated row
Sets: 3 Reps: 8-12
- Sit on a seated row machine with an upright back and lifted chest.
- Hold the cable handle with both hands.
- Pull the weight, bringing your elbows toward your hips and squeezing your shoulder blades together.
- Pause, then slowly return to the starting position with control and repeat.
2. Reverse flye
Sets: 3 Reps: 8-12
- Loop a flat resistance band around a fixed structure, like a squat rack, at chest height.
- Hold each end, palms facing up and pull the band as far out to the sides as you can.
- Squeeze your shoulder blades together at the end of the pull.
- Return to the starting position and repeat.
3. Banded pulldown
Sets: 3 Reps: 8-12
- Loop a flat resistance band around a fixed structure, like a squat rack, at shoulder height or higher.
- Step back to hold the band with some slight tension.
- Pull the band down to your sides.
- Return to the starting position and repeat.
4. Leg extension
Sets: 3 Reps: 8-12
- Sit on a leg extension machine with your back flat, your feet behind the foot pad and knees bent at 90° angles.
- Slowly raise your feet until your legs are fully extended.
- Pause before returning to the starting position and repeat.
5. Sit to stand
Sets: 3 Reps: 8-12
- Sit on a box or bench, feet flat on the floor and core engaged.
- Push through your feet to stand up tall without using your hands for support.
- Sit back into a squat position to sit back down and repeat.
6. Leg press
Sets: 3 Reps: 8-12
- Sit on the leg press machine, feet hip-width apart flat on the footplate and your knees bent at roughly 90° angles.
- Maintain a flat back and engage your core.
- Press through your feet to extend your legs but avoid locking out your knees.
- Slowly bend your knees to return to the starting position and repeat.
7. Hip abduction
Sets: 3 Reps: 8-12
- Sit in a hip abduction machine, with a flat back and core engaged.
- Press your thighs outward against the pads as far as it’s comfortable.
- Pause, then return to the starting position with control and repeat.
8. Hip adduction
Sets: 3 Reps: 8-12
- Sit upright in a hip adduction machine with a flat back and core engaged.
- Press your thighs inwards into the pads as far as it’s comfortable.
- Pause, then return to the starting position and repeat.
9. Seated leg curl
Sets: 3 Reps: 8-12
- Sit in a seated leg curl machine with your ankles resting on top of the padded roller, feet flexed.
- Bend your knees to push your heels down toward your glutes.
- Maintain a flat back and engaged core.
- Pause, then return to the starting position and repeat.
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