Getting older doesn’t mean fading into the background. It can mean getting stronger, moving better, and living with more purpose than ever. That spirit runs through a conversation with Rocky Snyder, strength coach, author, podcaster, and movement educator, on 60 Plus Uncensored. Rocky has spent three decades helping everyone from weekend walkers to professional athletes feel better, move smarter, and stay active for the long haul.
This article distills the big ideas from that conversation into a clear, practical guide. It’s written for adults (18+) and suitable for general readers. You’ll learn why “changing gears” beats “slowing down,” why walking is wildly underrated, what resistance training really does, how to think about doctors and care models, and how to build a simple plan that fits a real life.
Let’s dive in.
Meet Rocky Snyder
Rocky Snyder has been a fitness professional since the early 1990s and has owned a training facility in Santa Cruz, California, for about 30 years. He trains clients in person and online, teaches other trainers and medical staff, and hosts the Zelos Podcast, where he interviews the behind-the-scenes pros who keep elite teams performing, athletic trainers, strength coaches, dietitians, and more.
He’s 57 (turning 58 at the end of September), still surfs, and spends a lot of time helping people in their 50s, 60s, and beyond keep doing the things they love, hiking, riding, playing with grandkids, traveling, without being held back by nagging pain or declining energy.
His unofficial job title? “Hope provider.” He helps people who believe pain is their new normal discover that it doesn’t have to be.
The Big Shift After 60: Don’t Slow Down, Change Gears
Many people hit their 60s and feel a tug in two directions. Culture says “take it easy.” The heart says “I’m not done.” Rocky sees a better option than either extreme: change gears.
Changing gears doesn’t mean grinding harder. It means:
- Choosing activities that fit your goals and body now.
- Prioritizing recovery and alignment so you can keep going.
- Doubling down on what adds joy, community, play, movement, while pruning what drains you.
Retirement, semi-retirement, or career pivots often create time and freedom. As Rocky notes, many people speed up after they retire, not in stress, but in meaningful activity. The key is making sure your body (and mind) are ready for that good busy, aging well is really about staying aligned with purpose, connection, and vitality.
The Wake-Up Call: Is It Too Late After a Health Scare?
Short answer: No, it’s not too late. Rocky has seen clients reduce medications, improve blood sugar control, and return to active lives after years of unhealthy habits. The body is remarkably adaptable when you give it what it needs: better movement, wiser food choices, restorative sleep, and less chronic stress, as research confirms, it’s never too late to get active.
Two honest caveats:
- There must be a decision. Lasting change usually follows an “enough is enough” moment. Comfort is the enemy of progress.
- It’s individual. Medical conditions vary. The earlier you start, the better, but starting today is always better than waiting.
The Comfort Trap: Why “Easy” Makes Aging Harder
Modern life pushes us into “wheelchairs” with…wheels. Car seats, office chairs, rolling desk chairs, our environment molds our bodies. We adapt to whatever we do most. If we sit more than we move, our body becomes excellent at sitting and not much else.
That mismatch, bodies designed for motion living lives of stillness, explains a lot of common aches, low energy, balance issues, and even mood struggles. The fix isn’t extreme fitness; it’s keeping your body doing what it evolved to do: move.
Weight and Risk: What Extra Pounds Often Predict
Body size is not destiny. Plenty of bigger-bodied people live pain-free, active lives. Still, carrying excess weight is strongly associated with risks many of us would rather avoid:
- Type 2 diabetes and related circulation problems (especially in the legs and feet)
- High blood pressure and cardiovascular disease
- Higher stroke risk
- Joint wear-and-tear and inflammatory “-itis” problems
- Certain cancers
Medications help manage risk, but they don’t replace lifestyle change. As Rocky puts it, our system is excellent at repairing crises; it’s not designed to build health for us. That part is on us, and that’s empowering. Healthy weight is about supporting long-term vitality, not chasing a number.
Which Doctor? Rethinking Care Models
If you’ve felt rushed through a 10-minute visit and handed a prescription, you’re not imagining it. Western medicine is excellent at emergencies and surgery. But for lifestyle-driven issues, blood sugar, blood pressure, joint pain, you may need a broader team.
Two types of providers Rocky mentions:
- Functional medicine doctors. They consider the whole body and how systems interact. Visits are longer. Plans often include labs, nutrition, stress, sleep, and movement, not just meds.
- Doctors of Osteopathic Medicine (DOs). Fully licensed physicians trained in a whole-system view, often with hands-on techniques and a focus on function and alignment.
Insurance coverage varies, but access is improving. Don’t be shy about asking your insurer what’s covered and searching beyond your neighborhood. Telehealth has widened the options.
Tip: If you’re already seeing a chiropractor, osteopath, or physical therapist you like, ask whom they trust for lifestyle-savvy medical care and movement coaching.
Food First: Why Nutrition Drives Most Fat Loss
You can’t out-exercise a fork. While exact percentages vary, both research and hard-earned coaching experience agree: most sustainable fat loss comes from what and how much you eat.
What matters most:
- Quality: Whole foods, lean proteins, plenty of vegetables and fruit, minimally processed carbs and fats.
- Quantity: Portion awareness, enough to fuel activity, not so much that your body stores a surplus.
- Consistency: Simple patterns you can keep living with.
Special note: Hormones and medications can complicate the picture. If you’re doing “everything right” and nothing’s budging, get checked. But even then, better food still helps health, even before the scale moves.
The Most Underrated Movement on Earth: Walking
If you remember one thing from this article, remember this: walking is medicine.
Benefits of regular walking include:
- Better heart and lung function
- Improved circulation
- Helpful load on bones to maintain density
- Smoother digestion
- Lower stress and better mood
- More balanced hormones
- A surprising lift in energy and sleep
Rocky’s “poster child” for healthy aging is a man in his mid-60s who isn’t on any medications, and walks every day. You don’t need gadgets or memberships. You need shoes, a sidewalk or path, and a plan.
Starter target:
- Most days of the week
- 30–60 minutes, conversational pace
- Build up gradually if you’re starting from scratch
Yes, Resistance Training Matters, But With a Twist
Resistance training (using your bodyweight, bands, dumbbells, machines, or barbells) can improve:
- Bone density
- Muscle mass and strength
- Balance and coordination
- Blood sugar control
- Mood and stress response
- Joint resilience (when done well)
The twist: Rocky warns that much of gym culture borrows from bodybuilding, powerlifting, and Olympic lifting. Those sports are awesome, but their goals aren’t “move and feel great for decades.” They chase size or max strength, sometimes at the cost of joint balance and alignment.
When people copy those programs, common issues creep in: tendon irritation, sore backs, cranky knees, and the slow drift out of alignment that shows up as “I woke up and it hurts for no reason.”
The smarter approach: Start with alignment and movement quality, then add resistance that reinforces healthy positions.
If you prefer gentler routines that still build strength, check out The Best Low-Impact Exercises for Adults Over 60 for practical examples you can start today.
Alignment Before Load: How Rocky Builds Durable Strength
Rocky’s programs begin with two observations:
- Resting posture (how your body stacks when you’re not thinking about it)
- Gait mechanics (how your body organizes itself when you walk)
From those, he identifies what’s “missing in your movement library” the motions, strengths, and ranges your body avoids. Then he designs a plan that gently restores balance and symmetry. Result: nagging pains often fade, and people rediscover what “normal” can feel like.
You don’t need a lab to apply the idea. You can adopt the ABC rule whenever you train:
- A—Align: Set up tall, ribs gently down, pelvis neutral, feet rooted.
- B—Breathe: Nose in, soft mouth out. If you can’t breathe well, the weight is too heavy.
- C—Control: Move smoothly and stop before your form breaks.
If pain appears, stop and regress. If your joints feel better after a session, you’re on the right track.
Variety Beats Perfection
Rocky loves variety more than any one “best” exercise. Cycling, yoga, tai chi, swimming, martial arts, pickleball, hiking, strength circuits, mixing modes challenges your body in useful ways without wearing out the same tissues.
Think of a week as a balanced plate:
- 2–4 walking sessions (shorter daily is great)
- 2 strength sessions (30–45 minutes, quality over quantity)
- 1–2 mobility or skill sessions (yoga, tai chi, easy flow)
- 1 play session (pickleball, dancing, swimming, grandkid-powered mayhem)
Physical variety benefits more than your muscles, it sharpens your mind too. Learn how movement supports cognitive vitality in The Science of Staying Sharp: How to Keep Your Brain Young After 60.
A 6-Week “Change Gears” Blueprint
Use this as a friendly starting point. Adjust for injuries and your doctor’s guidance.
Weeks 1–2: Build the Base
- Walk 20–30 minutes, 5 days/week, conversational pace.
- Strength 2 days/week:
- Sit-to-Stand (from a chair), 2–3×8
- Wall Push-Ups or Counter Push-Ups, 2–3×8
- Hip Hinge (hands on hips), 2–3×8
- Supported Row (band or cable), 2–3×8
- Standing Balance (one foot), 3×20 seconds/side
- Mobility 10 minutes most days: calf stretch, hip flexor stretch, thoracic spine rotations, chest opener.
Weeks 3–4: Add Variety and a Little Intensity
- Walk 30–45 minutes, 5 days/week. Include 3 × 60-second brisk segments mid-walk, with easy minutes between.
- Strength 2–3 days/week:
- Goblet Squat to a box, 3×8
- Incline Push-Ups, 3×8–10
- Hip Hinge with light dumbbells, 3×8
- One-Arm Row, 3×8/side
- Dead Bug (core), 3×6 slow reps
- Play 1 session/week (light pickleball, swim, or dance).
- Mobility 10–15 minutes after activity.
Weeks 5–6: Solidify and Personalize
- Walk 40–60 minutes, 5 days/week with 5 × 60–90-second brisk segments.
- Strength 3 days/week, alternate A and B:
- Day A: Split Squat (use countertop support), 3×6/side; Push-Ups, 3×8–12; Hip Hinge, 3×8; Tall-Kneeling Pallof Press, 3×8/side.
- Day B: Step-Ups (low step), 3×8/side; One-Arm Row, 3×10/side; Glute Bridge, 3×10; Farmer Carry (two light weights), 4×30–45 sec.
- Mobility/Balance 15 minutes, 2–3 times/week.
- Play 1–2 sessions/week.
Progress cues: You should finish each session feeling better, not wrecked. If joints complain, reduce load or range and retest.
The Food Piece: Simple, Not Easy
You don’t need a perfect diet. You need a workable one.
A practical template:
- Protein every meal. Palm-sized portion (eggs, fish, poultry, yogurt, tofu, beans).
- Color on half your plate. Mostly vegetables, some fruit.
- Smart carbs. Oats, potatoes, rice, whole-grain bread, quinoa, portions that match activity.
- Healthy fats. Olive oil, nuts, seeds, avocado, small but satisfying.
- Hydrate. Water first; carry a bottle.
- Eat mostly at meals. Grazing makes portions slippery.
- Restaurant reality. Split entrées, skip the “free” chips/bread, or box half up at the start.
If you’re stuck, consider a short appointment with a registered dietitian or functional medicine provider for labs and a personalized plan.
Curious about timing your meals to support energy and recovery? Explore Intermittent Fasting for Older Adults: A Balanced Guide for Healthy Aging for a realistic approach.
Community, Service, and Meaning
Healthy aging isn’t just physical. The longest-lived cultures (think Okinawa) share three traits:
- Movement woven into daily life
- Simple, nutrient-dense food
- Strong community and service
Giving back isn’t a nice-to-have; it helps regulate stress, improves mood, and nudges you out the door to be with people. Join a club, volunteer, mentor—do something that puts you in motion with others.
Longevity isn’t just about exercise, it’s about purpose and connection. Meet people living that truth in Secrets of Super-Agers: Wisdom From People in Their 80s and 90s.
How to Vet a Coach or Program
Not everyone can train with Rocky, but you can borrow his lens. When interviewing a trainer or choosing a program, look for:
Good signs
- They assess posture and basic gait or movement before prescribing exercises.
- They ask about your life: sleep, stress, history, goals.
- They teach alignment and breathing.
- Sessions leave you feeling better, not beat up.
Red flags
- “No pain, no gain” as a default.
- One-size-fits-all workouts.
- Obsession with only max strength, PRs, or muscle size.
- Pain dismissed as “normal.”
Starter questions to ask
- “How will you tailor my program to my posture and movement?”
- “How do you progress exercises if something hurts?”
- “What should I expect to feel during and after sessions?”
- “How will you coordinate with my doctor or PT if needed?”
Quick Wins You Can Start This Week
- Walk after one meal every day for 10–20 minutes.
- Sit-to-Stand from a chair 10 reps, twice a day.
- Carry your groceries in two hands evenly and walk a few extra aisles.
- Stand to make phone calls. Pace while you talk.
- Put a yoga mat out where you’ll see it. Stretch hips, calves, and chest nightly.
- Block your calendar for two 30-minute strength sessions. Treat them like appointments.
- Pick one social activity that involves movement and put it on the calendar.
Frequently Asked (Real) Questions
“I hate gyms. Can I still get strong?”
Yes. Use bodyweight, bands, and household items. The best program is the one you’ll do.
“Is walking really enough?”
It’s a powerful base. Combine it with basic strength and mobility and you’ll cover most of what matters.
“I tried lifting and my back/knee hurt.”
That’s a form/alignment signal. Regress the movement (shallower range, lighter load), get coached, or switch the exercise. Pain is information, not a mandate to quit.
“Do I need supplements?”
Sometimes, but food first. If you’re curious about protein, vitamin D, omega-3s, or others, get labs and individualized advice.
A Word on Mindset
Progress at any age is slower than we want and faster than we fear. You don’t need to become an athlete. You need to become you, moving well, most days, with enough challenge to grow and enough grace to recover.
Remember Rocky’s theme: You’re not slowing down, you’re changing gears. That shift unlocks a lot of life.
Conclusion: Your Next Decade Starts Today
Healthy aging isn’t a secret. It’s a set of simple practices repeated with care:
- Walk—often.
- Lift—wisely.
- Eat—simply and well.
- Sleep—enough.
- Join—others.
- Align—before you add load.
- Ask for help—when you need it.
Rocky Snyder’s career proves that bodies at 60, 70, and beyond can be capable, resilient, and joyful, if we give them the right inputs. Start where you are. Pick one habit from this guide and begin today. In six weeks, you’ll feel the momentum. In six months, you might not even recognize the person who once thought “it’s too late.”
Change gears. Keep going. Your best miles may still be ahead.
Healthy aging is physical, emotional, and social. For ideas on keeping purpose and joy front-and-center, read When Retirement Feels Too Small: How to Reclaim Purpose, Connection, and Joy.