The Four Muscles That Matter More Than You Think
When most people think about strength, they picture toned arms, strong legs, or a sculpted midsection.
But when it comes to ageing well, the muscles that often matter most aren’t necessarily the ones you see in the mirror.
As a Pilates teacher, I’ve spent years watching people reconnect with movement, regain confidence, and discover that strength isn’t just about appearance, it’s about freedom.
It’s about getting down to the floor and back up again.
It’s about carrying shopping, walking the dog, travelling, gardening, playing with grandchildren, and maintaining independence for as long as possible.
Let’s explore four often-overlooked muscles that can have a significant impact on how we move and feel as we age.
1. Your Grip Strength
Your hands tell a story.
Grip strength isn’t simply about opening jars or carrying bags. Research consistently shows that grip strength is associated with overall health, physical function, and longevity. In fact, reduced grip strength has been linked with a higher risk of illness and mortality in multiple large-scale studies.
The good news?
Everyday activities help.
Carrying shopping bags, gardening, using resistance bands, hanging from a bar, or working with hand weights can all contribute to maintaining grip strength.
2. Your Glutes
Your glute muscles do far more than shape your backside.
They help stabilise the pelvis, support balance, and keep us moving confidently through daily life.
Strong hip muscles play an important role in reducing fall risk as we age, and research suggests hip abductor strength is particularly important for maintaining balance and mobility.
In Pilates, we spend a lot of time strengthening the hips through controlled, functional movement patterns because strong glutes support everything from walking to standing on one leg.
3. Your Calves
Often forgotten until they ache.
Your calf muscles are constantly working to keep you upright, propel you forward, and help maintain balance.
Research has found calf circumference can be an indicator of muscle mass and physical resilience in older adults, with lower calf measurements being associated with poorer health outcomes.
Simple calf raises, walking hills, climbing stairs, and balance exercises can help keep these important muscles active and strong.
4. Your Diaphragm
Perhaps the most overlooked muscle of all.
Your diaphragm is your primary breathing muscle.
Every breath you take influences far more than oxygen exchange. Breathing affects posture, core stability, nervous system regulation, stress resilience, and movement quality.
As we age, respiratory muscle function naturally changes, which is why maintaining healthy breathing patterns becomes increasingly important. Research shows diaphragm function is closely linked with overall muscle health and physical function in older adults.
This is one reason breathing is such a fundamental part of Pilates practice.
Learning how to breathe well isn’t just relaxation.
It’s training.
Ageing Well Isn’t About Perfection
You don’t need to train like an athlete. You don’t need complicated workouts.
What matters most is consistency.
Moving regularly.
Challenging your balance.
Maintaining strength.
Breathing deeply.
Staying connected to your body.
At Serendipity Wellness & Pilates, that’s what we focus on.
Not punishing exercise.
Not chasing perfection.
Simply building a body that supports the life you want to live.
Because ageing well isn’t about adding years to your life.
It’s about adding life to your years.
Research & Further Reading
Prognostic value of grip strength (PURE Study, The Lancet) The Lancet Grip Strength Study
Grip strength and mortality in older adults Oxford Academic Study
Hip abductor strength and fall risk PMC Research Article
Calf circumference and mortality Nutrition in Clinical Practice Study
Diaphragm function and muscle health Scientific Reports Study
About Serendipity Wellness®
Serendipity Wellness provides Pilates classes, wellness coaching, women’s health support, and holistic wellbeing services across Warwickshire. Founded by Tracy Richardson, the business supports women through movement, mindfulness, midlife wellness, and community connection.
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Tracy Richardson MSc is a movement and wellness specialist with a background in therapy, Pilates, and wellbeing, she combines evidence-based practice with a nurturing, mindful approach. Tracy’s mission is to empower individuals to move with awareness, release tension, and cultivate sustainable health, strength, and inner calm. When she’s not teaching or writing, you’ll often find her walking her dog, practising Pilates, or sipping a calming cup of tea.
