Most of us accept that ageing means slowing down, but according to coach Dan Go, that doesn’t have to be the case.

‘Most people think ageing means losing strength, getting stiff and eventually losing your independence. But that’s a lie.’

In a recent YouTube video, Go argues that maintaining a handful of key physical qualities – including strength, cardiovascular fitness, mobility, power and balance – can help you stay capable for longer.

‘I’m 46 years old, and these next seven exercises are the ones I use on myself and the ones we use with our clients.’

Here are the seven exercises he believes deserve a place in almost everyone’s training plan.

7 Exercises to Maintain Strength, Mobility and Balance as You Age

1. Dead Hangs

Go believes dead hangs are one of the most overlooked exercises for maintaining upper-body function as we age.

‘Hanging decompresses your spine, rebuilds your shoulders, and trains grip strength,’ he says.

Grip strength has repeatedly been linked to health outcomes later in life, with Go noting that, ‘Researchers literally use it as a biomarker for longevity.’

As a bonus, spending time hanging from a pull-up bar may also improve shoulder mobility and tolerance to overhead positions.

‘When you hang daily, you’ll decompress your spine, strengthen your shoulders, and literally grip more life.’

2. Japanese Interval Walking

If running isn’t your thing, Go recommends Japanese Interval Walking, which alternates periods of brisk walking with slower recovery periods.

‘Japanese interval walking is quietly one of the most effective protocols for reversing cardiovascular ageing,’ he says.

The protocol typically involves three minutes of fast walking followed by three minutes at an easier pace, repeated for around 30 minutes.

The goal is to improve cardiovascular fitness, with Go noting that, ‘Your VO2 max is one of the biggest predictors of how long you’ll live and how well.’

3. The Deep Squat

Go explains that the deep squat could be a game changer for those looking to improve their mobility.

‘This isn’t a gym exercise. It’s a human resting position,’ he says.

Being able to comfortably squat requires mobility through the ankles, hips and spine, all of which tend to decline with age.

‘If you lose it, you lose ankle mobility, hip function, spinal health, and eventually your independence,’ says Go.

In his view, ‘This squat is not optional. It is literal survival training.’

4. The World’s Greatest Stretch

If you only have time for one mobility exercise, Go recommends the World’s Greatest Stretch.

‘It’s called the world’s greatest stretch for a reason,’ he says.

The movement combines a lunge, thoracic rotation and hamstring stretch into one flowing sequence.

‘In one flow, you’re hitting your hips, your T-spine, your ankles, your calves, your shoulders.’

For anyone spending long hours sitting at a desk, it can be an efficient way to maintain full-body mobility.

5. Zone 2 Cardio

Zone 2 training has become increasingly popular in recent years, and Go is firmly on board.

‘Inside every one of your cells are these little tiny energy factories called mitochondria,’ he explains. ‘The single most effective way to reverse it? Zone 2 cardio.’

Typically performed at an intensity where you can still hold a conversation, Zone 2 training aims to improve aerobic fitness without excessive fatigue.

‘Zone 2 is your cardiovascular base that everything else sits on,’ says Go. ‘If you skip it, then the rest of your training has a ceiling.’

6. Plyometrics

Explosive exercises such as jumps, hops and bounds can help maintain power, which often declines faster than strength as we age.

‘The first thing to go when you age is your fast-twitch muscle fibres,’ says Go. ‘Strength declines slowly with age. But power declines almost twice as fast.’

According to Go, that’s important because power is often what prevents falls.

‘Power is what keeps you from falling,’ he says. ‘Strength keeps you alive, but power is what keeps you young.’

7. Loaded Carries

‘If I had to pick one exercise to do for the rest of my life, this would be it,’ says Go.

Whether it’s a farmer’s carry or suitcase carry, the exercise challenges the grip, core and upper body while also reinforcing good posture.

‘Carries train your muscular endurance, your grip, your core, your posture, your breathing, and your full-body structural integrity all in one movement.’

Most importantly, it closely resembles the physical demands of everyday life.

‘This is the strength that actually shows up when life demands it.’

If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.