I'm Simon Ward, Health, Wellness and Performance Coach. This newsletter is for athletes in their late 50s and beyond — the ones who aren't slowing down, but training smarter. Whether you're chasing finish lines or just want to keep doing the sports you love for years to come, we'll explore the best strategies for performance, recovery, longevity, and living well for longer.
Wardy Wisdom - Fit for 80 Isn’t an Accident: It’s a Lifeplan for a Lifespan
Published about 1 month ago • 3 min read
Fit for 80 Isn’t an Accident: It’s a Lifeplan for a Lifespan
We often talk about lifespan vs healthspan. Living longer is one thing—living well for longer is another. I’m not interested in just making it to 80. I want to arrive there strong, capable, independent, and still doing the things I love. Check out this recent article if you would like to read more about healthspan vs lifespan.
So I’ve set myself a series of goals for 80. Functional goals. Fitness goals. Goals that say: “I’m still in the game.”
Here they are:
Ride a 25-mile hilly route (no e-bike)
Walk 3 miles in under 60 minutes
Do 5 pull-ups, 5 push-ups, and 10 deep bodyweight squats
Get up from the floor without assistance
Climb two flights of stairs carrying a suitcase
Unscrew a tight jam jar lid
Grip strength is an indicator of overall strength and a good predictor of healthy aging
Balance for 30 seconds on one leg (15 seconds with eyes closed)
Swim 400m in under 10 minutes and 1 mile non-stop
Stand-up paddleboard 2 miles
Lift a 10kg weight overhead safely
These aren’t arbitrary. They’re a mix of strength, endurance, mobility, balance, and coordination—key pillars of functional independence. If I can still do these at 80, I’m winning.
What I’m Doing Now at 60 to Get There
1. Strength Training, 2–3x/week Muscle mass and power decline rapidly with age. I'm lifting weights, using kettlebells, doing bodyweight movements—especially compound lifts and grip work. I train pull-ups and push-ups now because I don’t want to start at 75.
2. Zone 2 Cardio + Threshold Work To ride 25 hilly miles or swim a mile, I need both endurance and aerobic efficiency. My week includes plenty of low-intensity work (Zone 2), sprinkled with higher-intensity efforts to keep my heart strong.
3. Mobility & Movement Quality I spend time daily on joint mobility, stretching, and movement drills. Deep squats, Turkish get-ups, and floor-based flows keep me supple and teach my body how to move efficiently.
4. Balance & Coordination Standing on one leg while brushing my teeth. Eyes-closed drills. Tai chi-inspired movements. It doesn’t take long, but balance is use-it-or-lose-it.
5. Grip Strength & Real-Life Challenges Jam jars and suitcases aren’t gym kit—but I train for them. Farmer carries, dead hangs, resistance bands, and heavy objects that don’t have handles. Grip is a proxy for whole-body strength and vitality.
6. Regular “Testing” Every few months I’ll re-test some of these targets. Can I still swim 400m in under 10 minutes? Can I still lift overhead? This isn’t about ego—it’s about tracking the trajectory.
7. Recovery, Nutrition & Sleep What I do outside of training is just as critical. I prioritise protein, avoid ultra-processed junk, sleep 7–8 hours, and manage stress. Because resilience isn’t just physical—it’s systemic.
Your Healthspan Starts Now The choices I make at 60 dictate who I’ll be at 80. It’s not about extreme performance—it’s about preparing for everyday capability. These goals give me focus, direction, and purpose. They’re my hedge against fragility.
So, what’s on your list for 80?
Want to Be Fit at 80? Start Training for It Now.
If you’ve ever wondered what you need to do today to stay strong, mobile, and independent for the next 20 years—SWAT is your roadmap. The SWAT Inner Circle is where high-performing humans over 50 come together to build strength, boost healthspan, and train with purpose.
No fluff. No gimmicks. Just proven training strategies, expert coaching, and a community that’s all-in on ageing well.
🛡️ It’s your Lifeplan for a Lifespan—and it starts here.
And if you are enjoying these articles feel free to buy me a coffee.
I really appreciate you being part of my tribe and I look forward to helping you achieve better health and better performance.
Simon
Please check out these podcasts and articles
PODCAST: Age is just a number: 5 habits that keep you fit, lean and energised.
Aging doesn’t have to mean slowing down. In this solo episode, Simon dives into five practical, science-backed priorities that can help you feel younger, move better, and stay strong well into your later years. Whether you’re an athlete or just want to keep doing the things you love for longer, this episode is packed with real-life-tested strategies to support healthy ageing.
From lifting weights to sleeping better, eating smarter and moving more — this is your roadmap to a longer, more vibrant healthspan.
ARTICLE: Healthspan vs Lifespan: What kind of ride do you want?
I recently read about Bryan Johnson, the tech entrepreneur aiming to live past 100 through extreme biohacking. It made me wonder—do I really want that? Living to 120 sounds impressive, but what if I outlive everyone I love? What if I’m just a creaky, lonely shell of myself? At 61, my knees already complain—what will they be like at 101? Longevity’s only worth chasing if it includes strength, health, and connection—not just extra years.
I'm Simon Ward, Health, Wellness and Performance Coach. This newsletter is for athletes in their late 50s and beyond — the ones who aren't slowing down, but training smarter. Whether you're chasing finish lines or just want to keep doing the sports you love for years to come, we'll explore the best strategies for performance, recovery, longevity, and living well for longer.