Finishing Strong with Di Robertson
As we age, our bodies naturally lose energy and strength. Strength Coach Di Robertson shares her passion and some simple exercises for finishing strong.
As the years go by, many women begin to notice changes in their bodies, energy, and physical abilities. The things that once felt effortless may now require more care, more recovery, and more intention. And while we may not feel as invincible at 40+ as we did in our younger years, this season of life is not about slowing down; it’s about becoming stronger, wiser, and more intentional with our wellbeing.
For me ‘Finishing Strong’ means choosing to prioritise your health, strength, and vitality so you can continue to live fully and confidently through every stage of life. Building strength and fitness as we get older becomes more important than ever, because the reason behind it changes.
It’s no longer just about appearance or performance; it’s about creating a body that supports the life we want to live. We want to move with confidence, carry ourselves with strength, and handle everyday activities without pain, exhaustion, or limitation.
It’s about having the energy to keep up with your career, your family, your passions, and yourself. It’s about protecting your health, preserving your independence, and investing in longevity.
Strong women age differently because they choose not to give up on themselves.
I saw this firsthand while training senior women who regularly attended gym and gave their all in every session. They were an inspiring example of what it truly means to Finish Strong. When
I asked them what their secret was, they simply replied: “Don’t stop moving!”
They understood that strength training wasn’t about competition or proving something. It was about maintaining the ability to move well, live independently, and continue enjoying life. Through structured and consistent training, they are building the strength needed for everyday movement and proving that age does not define capability.
In today’s increasingly sedentary lifestyle, structured and planned exercise has become essential. Strength and fitness training help us function well in our everyday routines while supporting longevity, injury prevention, balance, coordination, and overall quality of life.
As women age, prioritising strength training is even more important for:
• Bone density
• Heart health
• Mental clarity and emotional wellbeing
• Posture and mobility
• Injury prevention
• Energy and confidence
• Dopamine production – the ‘happy hormone’ that boosts mood and motivation
Five Functional Strength Movements to Help You Finish Strong
These five foundational movement patterns mirror the way our bodies naturally move in everyday life and help build practical, functional strength. All of these key movement patterns strengthen major muscle groups, activate the core, and improve posture. More importantly, they reflect how the body naturally functions and help create strength that transfers directly into everyday life.
It’s never too late or too early to begin. Investing in your strength today is one of the greatest gifts you can give your future self.
I highly recommend working with a qualified strength and conditioning coach or personal trainer who can teach correct technique and progressively guide you through a personalised strength program safely and effectively.
We can’t simply just show up, we must Finish Strong!
Di’s Top 5 Strength Movements
PUSH
Exercise: Single Arm Press
Everyday Movement: Pushing a heavy door open or lifting an object overhead.
Benefits: Develops upper-body pushing power, improves shoulder stability, and strengthens the chest and triceps.
Tip: Brace your core. Press overhead with control. Avoid arching your back.
PULL
Exercise: Lat Pulldown
Everyday Movement: Pulling a heavy door open, moving furniture, or lifting objects toward you.
Benefits: Improves posture, strengthens the back and biceps, and supports spinal stability, especially important for women working at desks for long hours.
Tip: Pull your elbows down. Keep your chest up. Control the return.
SQUAT
Exercise: Goblet Squat
Everyday Movement: Sitting down and standing up, getting off the floor, or lifting children.
Benefits: Builds lower-body strength, improves mobility, and increases core stability and balance.
Tip: Chest up. Drive through your heels. Use a bench seat if needed.
HINGE
Exercise: Kettlebell Swing
Everyday Movement: Bending to pick up laundry, lifting shopping bags, or tying your shoes.
Benefits: Strengthens the glutes, hamstrings, and lower back to support and protect the spine.
Tip: Hinge at the hips. Drive through the glutes. Guide the kettlebell with your arms, don’t lift it.
CARRY
Exercise: Dumbbell Carry
Everyday Movement: Carrying groceries, luggage, or heavy bags.
Benefits: Improves grip strength, posture, core stability, and walking endurance.
Tip: Hold with a firm grip. Brace your core. Stand tall and walk with control.
