Senior Fitness Training in NYC & Northern NJ
Stay strong, steady, and independent — at every age.
Aging does not have to mean getting weaker, less mobile, or more fragile. NASM-certified trainer Trevor Cassidy works with adults 60 and older to build and maintain the strength, balance, and mobility that preserve independence and quality of life. Research consistently shows that resistance training is the single most effective intervention for combating age-related muscle loss (sarcopenia), reducing fall risk, maintaining and even increasing bone mineral density, and improving cognitive function — yet most older adults avoid it because they do not know where to start or are afraid of getting hurt.
Trevor specializes in making strength training accessible, safe, and productive for older adults at every fitness level. Whether you are 65 and have never set foot in a gym or a 75-year-old former athlete who wants to maintain what you have built, the programming meets you exactly where you are. Every exercise is selected and progressed with careful attention to joint health, balance demands, and recovery capacity. Fall prevention is a central priority — Trevor incorporates proprioception work including balance on unstable surfaces, single-leg stance progressions, and reactive balance drills that train your body to catch itself when the unexpected happens.
Bone density is another critical focus. Weight-bearing exercise and progressive resistance training stimulate osteoblast activity and slow the bone density decline that accelerates after age 60, particularly in postmenopausal women. Multiple studies confirm that resistance training can increase bone mineral density by 1-3% annually in older adults — a meaningful difference when osteopenia and osteoporosis are on the table. Clients train with Trevor in person at accessible gym locations across NYC and Northern NJ, or remotely through online programming. Many senior clients find that in-person training provides the confidence and hands-on guidance they need, especially in the early stages when learning proper movement mechanics. The science is unambiguous: adults who strength train 2-3 times per week reduce their all-cause mortality risk by 23% (British Journal of Sports Medicine, 2022), and functional training reduces fall risk by 30-40% in older adults (Cadore et al., 2013).
Key Benefits
Preserved and Improved Strength
Adults lose approximately 3-5% of their muscle mass per decade after age 30, accelerating after 60. Resistance training reverses this trend, rebuilding strength that makes daily tasks — climbing stairs, carrying bags, getting out of a chair — feel easy again.
Dramatically Reduced Fall Risk Through Proprioception Training
Falls are the leading cause of injury in adults over 65. Trevor programs targeted proprioception work — balance on unstable surfaces, single-leg stance progressions, reactive balance drills, and lateral movement patterns — that train your nervous system to respond quickly and keep you upright on subway platforms, icy sidewalks, and uneven terrain.
Stronger Bones Through Progressive Resistance
Weight-bearing exercise and resistance training stimulate osteoblast activity, slowing bone density loss and potentially increasing bone mineral density by 1-3% annually. This is especially critical for postmenopausal women and anyone with osteopenia or osteoporosis risk factors. Trevor programs exercises that load the skeleton progressively and safely.
Greater Independence and Confidence
Strength and balance training directly preserves your ability to live independently — shopping, cooking, traveling, playing with grandchildren — without relying on others for physical tasks. Clients report feeling more confident and capable within weeks.
Improved Cognitive Health
Emerging research links regular resistance training to improved cognitive function, reduced dementia risk, and better mood in older adults. Physical strength and mental sharpness are more connected than most people realize.
Our Methodology
Trevor's senior fitness programs prioritize progressive overload within the context of age-appropriate exercise selection and recovery timelines. Training typically begins with machine-based and supported exercises that provide stability while building baseline strength. As competence and confidence grow, clients graduate to free-weight movements — goblet squats, dumbbell presses, supported rows — that challenge balance and coordination in addition to raw strength.
Every session includes four components: a thorough warm-up with joint mobility work, balance and stability training, resistance exercises targeting the major muscle groups, and a cool-down with flexibility work. Fall prevention is woven throughout — not as a separate module, but as an integrated part of every exercise selection and progression decision. Rest periods are longer, load increases are more gradual, and communication about how exercises feel is constant. Safety is never compromised for intensity. NASM-certified trainer Trevor Cassidy follows NASM's Optimum Performance Training (OPT) model, which uses 5 progressive phases that are especially well-suited for older adults — starting with stabilization endurance before progressing to strength training, so every client builds a safe foundation first.
How It Works
Health History Review & Physical Assessment
Trevor reviews your medical history, medications, and any physician recommendations before training begins. A physical assessment evaluates your current strength, balance, mobility, and functional movement capacity to establish safe starting points.
Individualized Senior Training Program
Your program is built around your current abilities, health considerations, and goals. Exercise selection prioritizes functional movements that improve daily life activities, with clear progressions planned for each movement over multiple weeks.
Supervised Training Sessions
In-person sessions with Trevor provide hands-on guidance, safety spotting, and real-time feedback. You will learn proper breathing, bracing, and movement mechanics for every exercise — building the competence to eventually train with confidence.
Ongoing Assessment & Gradual Progression
Trevor reassesses your strength, balance, and mobility regularly, progressing your program at a pace that challenges you without exceeding your recovery capacity. The goal is steady, sustainable improvement over months and years.
Independence-Building Education
Over time, Trevor teaches you the principles behind your program so you can maintain your fitness between sessions and make smart exercise choices on your own. Many senior clients eventually transition to semi-independent training with periodic check-ins.
Frequently Asked Questions
Is it safe to start strength training at 65 or older?
I have arthritis. Can I still do strength training?
How often should seniors train with weights?
Available Locations
New York City
Northern New Jersey
Senior Fitness
It is never too late to get stronger. Book a free consultation with Trevor to discuss a safe, effective training plan that keeps you active, independent, and confident.
Rates
GYM NYC, 227 Mulberry St, New York, NY 10012
For larger packages, group packages, and concierge personal training services please contact me to discuss rates and availability.
Ideal For
- Adults 60 and older who want to start resistance training safely and build functional strength
- Older adults concerned about fall risk, bone density loss, or declining physical independence
- Post-rehabilitation seniors cleared for exercise who need supervised, progressive training
- Active older adults who want to maintain their fitness level and continue doing the activities they love
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Ready to Transform Your Fitness?
Book a free consultation with Trevor Cassidy and start your personalized training program today.