Maintaining strength and independence is important at every age. Director of The Becoming Center, Anthony Byers, motivates individuals to improve their physical activity with proper exercise and nutrition. Today, he shares his best full-body exercises to improve strength and live life healthfully.

At The Becoming Center, we provide a real sense of community. There is no judgment here, and members feel inspired to become the best version of themselves.


–Anthony Byers, Director of The Becoming Center

Members at The Becoming Center have access to professionally trained exercise physiologists and nutrition counselors who offer a wide variety of personalized wellness programs and nutrition plans to help them reach their health and fitness goals in a safe and effective manner. “Safety is a top priority here,” says Anthony. “We meet members wherever they are in their fitness journey, and create a plan that works for them to enhance their overall quality of life and well-being.”

The Becoming Center’s close knit fitness community is comfortable and inviting. Members who are at an average age of 50 to 70 years old feel confident when participating in a diverse array of personalized training programs and group exercise classes. “The Becoming Center creates an environment that makes you feel comfortable to work out and try new things. Their personal training program has helped me tremendously,” says current member, Regina.

Anthony’s Tips for Safe and Effective Full Body Exercises

  • Consult with your doctor before starting any exercise program.
  • Seek help from an Exercise Physiologist and/or Personal Trainer to learn how to safely perform exercises and make any necessary modifications.
  • Prioritize safety
  • Develop consistency: make exercise and physical activity a part of your weekly routine
  • Focus on compound movements that incorporate multiple joints and mimic real-life activities

Anthony’s Full Body Workout for Older Adults

Start with 10 repetitions of each exercise. Repeat the entire circuit one time. Modify as needed.

1. Bird Dog

  • Start on your hands and knees, with your hands directly below your shoulders and your knees below your hips.
  • Begin by extending your left arm straight out in front of you in line with your shoulder while extending your right leg back until it is in a straight line with the rest of your body. Return to starting position and repeat on opposite side.
  • For a modification, begin by extending your left arm straight out in front of your shoulder. Return hand to the floor. Next extend your right leg back in a straight line. Return to starting position and repeat on opposite side.

2. Dead Bug

  • Lie on your back with our knees bent and raised to be parallel to the floor while keeping a 90-degree bend. Lift your arms and point them straight up toward the ceiling.
  • Begin by straightening your leg left out in front, without letting it touch the floor. Simultaneously, extend your right arm backward toward the floor, again without letting it touch the ground. Return to starting position and repeat on opposite side.

3. Sit to Stand Squats

  • Start by sitting on a sturdy chair with your feet flat on the floor. Keeping your knees aligned over your heels, push through your heels and shift your hips forward.
  • Let your torso come upright and your hips come forward into a standing position. Return to the chair by pushing butt back and lower into the chair. Arms can be extended in front of the body to help with balance.
  • A chair or other sturdy surface can also be placed in front of both feet to assist with balance.

4. Hip Bridge

  • Lie with your back on the floor, knees bent to 90 degrees, and feet flat on the floor.
  • Begin by contracting your abdominal muscles as you lift your hips off the floor. Hold at the top for a moment before return back to the starting position.

5. Wall Push Up

  • Stand arm’s distance from a sturdy wall with our feet under your hips. Place your palms on the wall, shoulder-distance apart at shoulder height.
  • Bend your elbows and bring your chest toward the wall. Keep your elbow pointing down rather than out to the side. Press back and return to the starting position.

Become Your Best Self and Discover the Possibilities of Living Well at The Becoming Center

The Becoming Center new year's resolution

With over ten years of experience in the professional health and fitness industry, Anthony says what he enjoys most about his job is helping people become better versions of themselves.

When I see members come in here and transform not just their physical health, but their overall quality of life and well-being, it confirms everything I love about my work.

Anthony Byers, Director of The Becoming Center

Transforming the lives of members every day, Anthony recommends that when attempting to reach your fitness goals it’s important to understand your own limitations. “Start where you are. You are not competing with anyone else and the most important thing is to develop consistency. Just try to get a little better over time. Improvement can come in many ways,” he explains.

Members who join The Becoming Center have a world of opportunity when it comes to improving their wellness and nutrition. With a variety of group exercises classes, personal training sessions, nutrition counseling, and a therapeutic-heated pool, members have plentiful opportunities to reach their fitness goals.

“It’s all about making exercise enjoyable and fun, and for each member, that means something different. At The Becoming Center, we’re a close-knit community and our members come here on a regular basis. Many of them workout four or five times each week. It’s because they have fun here and exercising for them just means spending time with friends. It’s great to be able to enhance the quality of our lives together,” Anthony reflects.

Take the first step to become a better you! Visit The Becoming Center’s website by clicking here!

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