Embracing the Golden Years with Strength: A Dive into Pope Mosley's 3 Pillars of Healthy Aging

Aging is an inevitable journey, but how we navigate through it can make a world of difference. Pope Mosley, in his thought-provoking article, introduces us to the concept of the "Three Pillars for Healthy Aging," emphasizing the importance of maintaining physical strength as we age. While these pillars are pivotal for resilience in aging, they are equally valuable at all life stages for fostering general health and athleticism.

Pope Mosley is a MD, MS, SFG II certified instructor, a lung and intensive care physician, a biomedical sciences researcher and so much more. He is also in his late 60’s. In his own words,

As I look at factors that define healthy aging, I would argue that the scientific data on what I call “future proofing” against the frailty of aging (the recipe to go strongly into our sixties and beyond) rests upon Three Pillars of tempering: grip, posture, and the ability to get up from the floor.

Mosley offers specific skillsets he works on to “future proof” himself so be sure to read Mosley’s detailed article to see what resilient strength can look like at 67 years young!

Let’s dive deeper into these pillars and explore how we can integrate them into our daily lives to age with grace and vigor - from zero to hero! Note that these are possible options & progressions; they are by no means exhaustive lists!

1. Grip Strength: A Biomarker of Resilience

Grip strength is not only a biomarker of resilience in aging but also a fundamental aspect of our daily functionality. From opening jars to carrying groceries to having healthy wrists while playing tennis, a strong grip plays a crucial role. Here are some practical and enjoyable ways to enhance your grip strength:

Engage in Regular Kettlebell Work: Incorporate kettlebell exercises into your practice routine to gradually build grip endurance.
Monkey Bar Hangs: Get the most out of walks in the park by hanging from monkey bars briefly each time you pass by, gradually increasing your hang time with each visit.
Home Pull-Up Bar: Make a habit of hanging from a pull-up bar installed in a doorway every time you pass by it in your home, gradually progressing towards different hanging or pull-up exercises.
Pull-Up Practice: Adopt a progression from simple bodyweight hanging to more advanced pull-up variations, ensuring each stage is mastered before progressing to the next.

Ready to conquer the pull-up? Dive in on with our upcoming blog post, "Mastering the Pull-Up: A Step-by-Step Guide." * Whether you're a newbie or a pro, we've got tips to elevate your game. And, for those eager to amp up their skills, we're hosting a Bonus Mini Workshop: Hard Style Pullups & Abs on Saturday, November 4 · 10am - 5pm PDT. Mark your calendars for a day of community, strength, and progress! **

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*Our upcoming blog post titled "Mastering the Pull-Up: A Step-by-Step Guide" is packed with valuable insights and practical tips to help you towards your first pull-up or take your pull-up game to the next level.

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2. Posture: A Marker of Decline & Frailty

Maintaining an upright and stable posture is vital to prevent decline and frailty as we age. Here are some exercises and progressions to assist in bolstering your posture:

Suitcase Carries: Engage in suitcase carries to enhance lateral stability, improve posture and improve your capacity to stiffen your torso under load.
Windmill Progressions: Start with armbar drills, progressing through 1/2 kneeling windmills, and eventually to standing windmills.
Bent Press Progressions: Begin with bent armbar drills, moving through 1/2 kneeling bent press drills, and advancing to standing bent presses.

Check out our Resilient Movement class video on overhead shoulder and squat mobility to help get started with the armbar drills…CLICK HERE!

3. Get-Up: A Predictor of Mortality

The ability to get up from the floor effortlessly is not only a predictor of mortality but also a reflection of functional strength and flexibility. Here are some progressions to enhance your get-up skills:

Floor Sitting: Make a habit of sitting on the floor as often as possible. Engage in activities that require floor interaction, such as playing with pets or children or having meals on the floor cushions.
Gardening: Engage in gardening, practicing various pain-free positions close to the ground.
Creative Get-Ups: Experiment with different ways of getting up and down from the floor, challenging your body in new ways.
Turkish Getups: Progress from bodyweight to light kettlebell loads using more structured StrongFirst technique*, gradually increasing the load as your strength and skill improve. Progressing from bodyweight to weighted Getups takes your ability to get up from the floor from “good” to “unquestionable.” It also increases bone density and connective tissue strength.

*Check out our YouTube playlist called "Turkish Get-Up"! We have a lot of tutorials that will help you learn and master the Turkish Get-Up. From beginner to pro, we'll guide you through each stage, making sure you're informed, safe, and effective! Want an even better experience? Join our next Strong Start KB Course where we spend 6 weeks diving deep into all the Get-Up pieces.

Consistency is Key

Pope Mosley also introduces the Kettlebell Mile protocol, which can be tailored to meet individual needs regarding kettlebell weight and distance. He emphasizes the importance of integrating the above skills into a regular routine, underscoring that consistency trumps intensity when aiming for meaningful and lasting change.

Aging with strength and resilience is not merely a goal but a journey, one that involves maintaining our grip strength, posture, and ability to get up from the floor. By embedding these practices into our daily lives, we pave the way for a future where our golden years are truly golden, marked by vitality, strength, and a robust zest for life.