What I Do Differently at 59 vs. 39 (A Fitness Trainer POV)

Aging is the great equalizer. No matter how much kale you eat or how many squats you do, time marches on. And while you can fight it and complain about it, the truth is, aging isn’t the enemy—it’s just change. At 39, I thought I had it all figured out. At 59? I know better.

Life looks different, my body feels different, and honestly, I kind of love it.

Here’s what I do differently now—what I’ve learned, what I’ve let go of, and what I embrace wholeheartedly after being a fitness trainer for 40 years.

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A post shared by Chris Freytag: Over 50 Health and Fitness Expert (@chrisfreytag)

How I Approach Fitness: From Sprints to Strolls

At 39, workouts might have been about pushing harder, running longer, or burning more calories. But at 59, I focus more on strength training, mobility, and longevity.

I understand that muscle is key to aging well, and I prioritize weight training and functional fitness more than intensity.

At 39, I also was a runner. Running gave me that high, that feeling of accomplishment, and let’s be honest, that calorie burn. But somewhere along the way, my back chimed in with a firm, “Yeah, we’re not doing that anymore.” So, I listened.

Now, I’m a walker. I lace up my shoes, get outside, and soak up fresh air, sunshine, and the mental clarity that comes with moving through nature. I also use a walking pad every day indoors to increase my movement!

I’ve also learned the power of recovery days—yes, two whole days a week where I let my body rest. And let’s talk about electrolytes—a revelation. At 39, I bounced out of bed at 5 a.m. ready to work out.

At 50, I started noticing I was dragging more than usual (hello perimenopause) until I realized that my body needed more salt (yes, really!). A little extra sodium and electrolytes, and suddenly, I had my energy back. Moral of the story? Your body changes—listen to it.

My Nutrition Priorities: Quality Over Quantity

In my 30s, I fell for the low-fat craze, the calorie counting, the “this diet will change your life” nonsense. Now? I eat to nourish. I love food. I don’t eat like a bird; I eat like a woman who understands that food is fuel. Your diet is about nourishment, not deprivation.

I focus on quality— protein intake, anti-inflammatory foods, and healthy fats to support muscle, hormones, and energy levels. And I don’t stress over an occasional glass of wine or dessert.

But the biggest shift? Food is about connection. It’s about sitting down with family and friends, sharing a meal, and enjoying it—without guilt. The idea that food is the enemy? Left that behind with my low-fat phase.

See how I get 30 grams of protein in every meal!

My Mindset on Aging: Strength Over Superficiality

At 39, I cared more about how my body looked. At 59, I care more about how it functions. I want to be strong, mobile, and capable—for today, and for 20 years from now.

This is why I focus on functional fitness, which keeps me strong for everyday life!

I embrace aging as a privilege and prioritize longevity, strength, and self-care over superficial goals. But beyond the physical changes, my mindset has evolved too.

I’ve read more books, experienced more life, and learned that giving people grace is one of the best things you can do. I subscribe fully to Brené Brown’s philosophy that ‘clear is kind’- I no longer dance around hard conversations. Life is too short for passive-aggressive nonsense. 

Say what you mean, mean what you say, and give people the benefit of the doubt. It makes life a whole lot easier.

Learn more about how you can build muscle after menopause (and burn more fat!), and common workout mistakes to watch out for!

Recovery and Rest: Sleep is the Real MVP

Let’s talk about sleep. I used to wear exhaustion like a badge of honor. Five hours a night? No problem. I was running a business, raising kids, working out like a machine—who had time to sleep?

Then 50 hit, and I learned the hard way that sleep is non-negotiable. Turns out, your body does some of its best work while you sleep—burning calories, repairing muscles, balancing hormones. I now prioritize getting 7+ hours a night, and let me tell you, it has changed everything.

My mood, my workouts, my energy. If I could go back, I’d shake my 39-year-old self and say, “GO TO BED.”

Menopause is Messy: Let’s Talk About It

Menopause isn’t just about hot flashes. It’s a hormonal rollercoaster that can impact everything from sleep and metabolism to mood and memory. Understanding menopause weight gain and why it happens is so important to your overall wellness!

I’m eight years post-menopause, and while I’m on the other side now, I went through what I call hormone hell.

The good news? There’s more information now than ever before. I’m a huge advocate for HRT (Hormone Replacement Therapy)—it changed my life. But I will always stand on my soapbox and say this: what you eat and how you move matter just as much, if not more. 

You can take all the hormones in the world, but if you’re not fueling your body well and staying active, you’re still going to feel like crap.

And ladies, let’s talk about menopause out loud. No more suffering in silence. Every woman should read The New Menopause—it should be required reading before perimenopause even starts.

How I Define Success: The Shift That Matters

At 39, success was about achievements—career goals, fitness goals, checking things off the list. Now? Success is how I feel every day. Strong. Energized. Capable. Surrounded by the people I love.

One of the biggest mindset shifts as I age is understanding how precious time really is. You don’t think you’re going to change how you see the world, but you do. You start realizing that time with family and friends matters more than anything. 

That the next few decades aren’t something to dread, but something to protect, nurture, and make the most of.

Final Thoughts: Aging is a Gift

Would I go back to 39? Nope. Sure, my skin was a little firmer, and my joints weren’t stiff or sore…But at 59, I have more wisdom, more confidence, and more peace than ever before. Aging isn’t something to fear—it’s something to embrace.

So, here’s to getting older—stronger, smarter, and hopefully a little funnier. Because if we can’t laugh at ourselves, what’s the point?