Training · Longevity
Training for a long, healthy life
No fads. Strength, fitness and balance, built step by step with a coach and checked with simple tests, so you stay capable as the years go on.
For people new to training, coming back to it, or wanting to keep what they have.
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What the research says
Strength and fitness track with lifespan
Three of the strongest signals in the research are things you can train: strength, aerobic fitness and grip.
10 to 17%
lower risk of early death, heart disease, cancer and diabetes in people who did strength training, in pooled cohort studies.1
5x
the risk of death in the least fit people compared with the fittest, in 122,007 adults. No upper limit to the benefit was found.2
16%
higher risk of death for every 5 kg less grip strength, across 17 countries. Grip predicted death better than blood pressure.3
These studies show links, not proof that training caused the difference.1,2 But strength, fitness and balance can all be trained.
How we train
Foundations before fads
The WHO recommends 150 to 300 minutes of moderate activity a week, plus strength training on two or more days.4 For older adults, it adds balance and strength work on three or more days.4 We build that into a plan you can keep.
Strength first
In pooled studies, the biggest drop in risk came at about 30 to 60 minutes of strength training a week.1 Two well-planned sessions cover that.
Fitness you can measure
We measure your strength, fitness and balance at the start, then retest at set points, so you can see what is changing.
Balance protects you
In older adults, exercise cut the rate of falls by 23%. Balance and functional work plus strength training cut it by about a third.5
A team behind you
Physios on the same team look after aches and old injuries. Health coaching covers sleep, food and stress alongside your training.
Your program
Three stages, each with a check
Your coach sets the pace from your tests, not your age.
- 01
First
Assess and learn
Movement, strength, balance and fitness tests. You learn the main lifts with light weights and build the habit of training.
Move on whenYou train regularly and your technique holds as the weight goes up.
- 02
Next
Build strength and fitness
Progressive strength training for your legs, back, grip and trunk. Aerobic work that gets you a little out of breath, and balance practice.
Move on whenYour retest shows strength and fitness rising, and your joints are happy the next day.
- 03
Ongoing
Keep it for life
Harder blocks, easier blocks and new goals, planned around your week and your travel.
RetestStrength, fitness and balance, compared with your own last results.
Check with your doctor before starting if
- You get chest pain or pressure when you are active
- You faint, feel dizzy or get very breathless with light effort
- You have a heart condition, or recent heart or lung problems
- You have had a recent operation, or been told to limit activity
Joint pain or an old injury? Start with a free physio assessment. Our guides cover knee arthritis, hip arthritis and low back pain.
Is heavy lifting safe as you age?
Supervised, it can be
In one trial, 101 women after menopause with low bone density lifted heavy weights twice a week for eight months, closely supervised.6
Bone density in the lower spine rose, while it fell in the group doing gentle home exercise. Every test of physical function improved, and there was one minor injury, a back spasm.6
Heavy is relative. We start light, coach your technique and add weight as you are ready for it.
Client reviews
What our clients say
Rated 5.0 from 57 Google reviews
“Darren and his team are amongst the best you can find on the island. They are technically highly competent but also have great people skills. I’ve trained with Darren and Kate outdoors and indoors, it’s always been great experience as well as fun.”
Jerome DGoogle review “I came to Optimize with chronic back pain and absolutely no ability to train. I was first matched with Khun Meaw, a highly skilled rehabilitation trainer who helped me eliminate my back pain completely. … After that, I continued training with Kate for a full year.”
nesterzhzhotGoogle review “Super enjoyable, it’s a great approach to getting fitter and its FUN. Each month a new set of workouts is planned, measured and as the month goes on you can see your progress. Having tried different approaches at different gyms, I really like this one.”
Wayne SimmondsGoogle review “I love OptimiseFit! The coaches are always motivating you, pushing you but they always care for your health first! They help you to find the best way to do the exercises, so even if you are a beginner, you can follow the classes and feel very good! My favourite place to exercise!”
Salwa Aisha ToledoGoogle review “Actual, proper strength and fitness classes. These people know what they are doing. Which is nice.”
Tamsin NugentGoogle review “I’ve trained at Optimise Gym before and really enjoyed it! Good people, good energy, and a really nice atmosphere. The gym has everything you need for a good workout, and everyone is friendly and welcoming. Definitely recommend this place!”
Nattha KongkhamGoogle review
Questions
Longevity questions
Am I too old to start strength training?
No. The WHO recommends strength training for every age group.4 Your program starts from an assessment of where you are now.
How much training do I need?
What about longevity trends and supplements?
We focus on the foundations with the strongest evidence: strength, fitness, balance, sleep and food. Tools can help once those are in place. Ask your doctor about tests and supplements.
I have arthritis. Can I still train?
Usually yes. Start with a free physio assessment. Our knee arthritis and hip arthritis guides explain why exercise is a core treatment.
Will I have to lift heavy?
Only when you are ready. In one supervised trial, women with low bone density lifted heavy weights and improved their bone density, with one minor injury.6 We build up step by step.
What happens at the free training consultation?
A coach goes through your goals, injury and physio history, sleep, stress and eating, and what has stopped you before. Then you agree where to begin. It’s free, with no obligation.
Coaches
Your coaches
Joonas is a competitive weightlifter and coaches lifting technique. Kate has a background in return to sport.
How integrated training works
Kate
Senior Coach
Joonas
Coach
Katie
Client Experience and Junior Coach
Also on the team Beer, Coach
Next step
Start where you are
Message us on WhatsApp to book your free training consultation. We test where you are today and plan from there.
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In pain? Start with a free physio assessment
Questions first? WhatsApp +66 65 914 1604
Sources (6)
- Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022;56(13):755-763.
- Mandsager K, Harb S, Cremer P, et al. Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing. JAMA Netw Open. 2018;1(6):e183605.
- Leong DP, Teo KK, Rangarajan S, et al. Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. Lancet. 2015;386(9990):266-273.
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462.
- Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019;1(1):CD012424.
- Watson SL, Weeks BK, Weis LJ, et al. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. J Bone Miner Res. 2018;33(2):211-220.
This page is general information based on the research listed here. It is not medical advice. Your coach will tailor the plan to you, and your doctor’s advice comes first. Last updated November 2026.