Why Strength And Mobility Are Replacing Weight Loss As The Top Health Priorities For 2026

Fitness trends come and go with the wind. A few years ago, everyone loved taking indoor cycling classes. Now, people have swapped those out to become Pilates princesses. But one thing is certain: longevity never goes out of style. Exercise has long been considered one of the most powerful anti-aging tools we have, and more Americans are beginning to recognize the importance of protecting their physical health in order to age well.

Mobility limitations are increasingly prevalent in older adults, affecting roughly 35% of people by age 70 and the majority of those over 85. These limitations are associated with a higher risk of falls, increased hospitalization, decreased quality of life, and even mortality. What’s worse, beginning around age 35, adults lose muscle mass at a rate of about 0.5 to 1% per year, and muscle strength at 1-2% per year. Spoiler alert: none of this helps your odds of avoiding the health risks listed above.

If you’re not incorporating strength and mobility training into your weekly exercise routine, you’re setting yourself up to lose the very abilities that allow you to move independently and confidently as you age. While Pilates and fun, calorie-burning exercise classes absolutely have their place, allow me to make a quick case for prioritizing strength and mobility training.

Throw every myth you believe about strength training out the window. It won’t make you bulky, and it won’t ruin your joints. Strength training is one of the best long-term gifts you can give to yourself.

Every day, we rely on a series of basic movement patterns we don’t think twice about: squatting to sit on the toilet, reaching overhead to grab a glass from the cupboard, hinging to pick something up off the floor, or carrying groceries inside. Strength training mimics these exact movements and helps preserve your ability to perform these activities of daily living.

Research shows that women who strength train two to three days per week have a lower risk of death from heart disease and tend to live longer than those who do none. Resistance training also helps build stronger bones to reduce osteoporosis risk, improves metabolism, boosts mood and self-esteem, reduces your risk of chronic diseases, and enhances balance and posture.

Mobility training is a little bit different, but equally as important as its bodybuilder cousin. Unlike static stretching, in which you hold a pose for an extended period to improve flexibility, mobility exercises intend to increase the range of motion of a joint.

Try a quick mobility test on yourself: How deep can you lower into a squat while keeping your torso upright? Can you put your hands behind your back in a prayer position? Are you able to touch your toes without pain? These simple mobility tests give you a gauge of how well your joints move and where you may be limited.

It’s generally recommended to do dedicated mobility training at least two times per week, though even 10 to 15 minutes a day can make a difference. Try a few rounds of cat-cow, 90/90 hip rotations, and thread-the-needle stretches sprinkled into your daily routine.

Weight loss comes down to a simple equation of burning more calories than you consume. This is why high-intensity workouts that burn a lot of calories in a short amount of time are often promoted for fat loss. However, excessively high-intensity exercise can also increase hunger and stress, often leading to the opposite of the intended effect.

Mobility training doesn’t burn a significant number of calories, but strength training sessions can be surprisingly demanding. Leg day, anyone? Combining strength and mobility training with cardiovascular exercise is the best approach for weight management while supporting joint health, muscle mass, and long-term sustainability. Of course, pairing this with a nutrient-dense, balanced diet is the ultimate key.