'I'm 71 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'

Fitness often goes hand in hand with goal-setting, and it’s something that many of us do come January—but perhaps a few weeks later, your goals are left by the wayside as you prioritize other things in your life. It’s only natural to do this, but some people never give up on their fitness goals, whether it’s January or beyond.

This has certainly been true of Rosalind (Roz) Frydberg. The 71-year-old who lives in Toronto, Ontario has achieved several of her goals as a senior. She’s maintained her speed-walking abilities, covering medium to long distances. She has maintained muscle tone and bone density. And she is no stranger to setting new goals as soon as she accomplishes her current goal. For instance, her goal for 2024 was to perform 150 push-ups a day, which she achieved. And in 2025, she’s focusing on balance moves.

She attributes her stick-tuitiveness to staying consistent and never wavering. This includes this past year when she stepped into a lead role for the ARORA program, geared toward 55+ individuals, at her gym, Life Time Woodbridge. “I have also been a program and class format developer and contributor,” she adds. “I love to help people, build them up and help them achieve their goals.”

Related: 'I'm 90 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'

An Inspiring Legacy

Frydberg explains that as a pre-teen, she loved to swim, and at summer camp, she focused on improving her skills. “I felt amazingly comfortable in the water and would swim for hours,” she says.

She goes on to say that additionally, her father was a volunteer at the local YMCA.

“He led fitness classes, and the first time I attended his class, I was in awe,” she shares. “There were more than 150 participants, and he led an incredible class and was such a great coach. He was revered and respected by so many people.”

Sadly, her father died from a sudden illness at 54. At 16, Frydberg decided then and there that fitness would always be part of her life, to honor her father’s legacy.

Roz Frydberg’s Workout Routine

Teaching classes

Frydberg says that she teaches/coaches 27 classes a week. “It’s challenging as I strive to make the class experience the best for each participant and I hold my performance up to the highest standard,” she says. Between teaching classes, planning routines, practicing movements and completing her own workouts, Frydberg says that this adds up to several hours a day of exercise.

Spontaneous workouts

“Often my workouts are spontaneous,” she says. “I love when that happens, as they are the most joyful! I will go for a power walk or hop on a trail. Or at Life Time, hit the weight machines and target specific muscle groups. I might just drop down and do 50 push-ups.”

Water running

Frydberg loves to run in the water, and she tries to do that four times a week for at least 30 minutes. “The resistance is amazing, and my muscles feel spectacular,” she says.

Related: 'I'm 80 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'

Lifestyle tweaks

Exercise is a part of Frydberg’s daily life, from always climbing the stairs and avoiding elevators whenever possible.

A little bit of everything

Frydberg lists the many ways she moves and challenges her muscles regularly. These include: resistance training with bands, TRX (suspension training that involves straps with loops), sandbags (carrying them to develop muscles), medicine balls, stability ball work, Pilates, barre and interval training.

Related: 'I'm 65 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'

Words of wisdom

If you’re a senior who wants to integrate exercise into a regular routine, Frydberg recommends joining a community center or starting a walking group.

“Surround yourself with people of like minds,” she says. “We need to support our friends and family who are going through tough times, but at the same time, we need a group of people who lift us, who encourage each other and have positive outlooks.”

And in general, Frydberg advises moving every day in as many ways as possible, adding that movement is as vital as the air we breathe.

“We have all heard the phrase age is a number. Know this!” Frydberg emphasizes. “Exercise is a vital part of our life. We were made to push, pull, lift, press, hinge and move. Growing older does not mean slowing down—it’s having the time to find your passion and run toward it. Embrace it with your body and soul.”

Up Next:

Related: The Easiest No-Equipment Workout Routine if You're Over 50, According to a Personal Trainer

Sources

• Rosalind (Roz) Frydberg, teacher and coach at Life Time Woodbridge.