Most people associate old age with consistent injuries and degrading physical health. However, while there's some truth to it, Fitness influencer Senada Greca believes it doesn't have to be this way.

The celebrity trainer, who has coached A-listers like Kim Kardashian, shared that sarcopenia, or the loss of muscle mass at about 3-8%, becomes more pronounced after 30. However, Greca explained that there's more at play than just natural aging.

"It starts to pick up at 40, 50, and then by 60 is even faster," she explained in an Instagram post on December 21, 2025, which is further aggravated by a sedentary lifestyle, low protein intake, eating disorders, or chronic stress.

As Greca further wrote, this is an unfortunate reality for numerous women, with 80% struggling to meet their protein needs and over 73% getting less than the recommended 2 days of strength training a week, according to a 2020 study.

The fix is simple: building muscles, strengthening joints, and supporting that physique with a nutrient-rich diet. Turns out, spending time in the gym and gaining muscle mass is more than an aesthetic. Greca shared, "You carry yourself through and [be] healthier in the later years of life."

That shift doesn't have to be complicated.

Senada Greca cuts through the jargon behind a balanced training approach

Senada Greca has worked on all kinds of bodies. Being a celebrity trainer, she has coached Kim Kardashian, Selena Gomez, Miranda Kerr, and Bebe Rexha. That experience has helped her narrow the concepts to a simple routine every woman can follow.

“I don’t believe in a one-size-fits-all approach," Greca told MindBodyGreen, acknowledging the diverse lives her clients have.

In fact, she believes all a woman needs to stay physically fit despite age is three strength training days and 1 sprinting day to "work those fast-twitch muscles."

She is also a huge advocate for lower-body workouts. Across two leg days, Greca suggests exercises like loaded squats, lunges, deadlifts, abductions, hip thrusts, leg extensions, and hamstring curls.

For the upper body sessions, Greca suggests doing supersets, with two exercises going back-and-forth until the sets finish.

Moreover, sprinting is another good exercise that helps get the heart rate high, enhancing cardiovascular health.

Healthy aging and longevity are built inside the gym and the kitchen. And Senada Greca and her clients are living proof of that. What changes are you bringing to your training sessions?

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Written by

Proma Chatterjee

Edited by

Ashvinkumar Patil