The Secret to Staying Strong as You Age May be This Type of Workout

CNET

6 hours ago

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I've been covering wellness topics for many years, and during that time, I've tested just about every workout that promises better energy, stronger muscles and a "balanced" body". Lately, my attention has shifted from short-term gains to long-term sustainability (how I want to feel and move decades from now).
So when I learned about Essentrics, a low-impact workout that promises to build strength, support graceful aging and improve mobility, I was intrigued and wanted to try it out. I took a class with Sahra Esmonde-White, co-founder of Essentrics, at the Free People Movement studio in SoHo, curious about the science behind it and how it can help my body move in the long run.
What I found was a rhythmic practice that felt equal parts tai chi, ballet and physical therapy. I left the studio feeling looser and more energized, not depleted or sore like I typically do after traditional workouts.
What is the Essentrics workout?
Essentrics was created by former professional dancer Miranda Esmonde-White, who developed the method to help people increase their mobility and feel better as they age. Unlike traditional strength training methods that focus on shortening the muscles (known as concentric), Essentrics focuses on eccentric contractions, which lengthen the muscles while under tension. The results are long, lean muscles and increased mobility during everyday movement.
"Movement is one of the most powerful tools for aging with strength and longevity. Essentrics blends science with a deep understanding of the body to deliver age prevention in a workout, helping people stay vibrant, pain-free, and empowered to take on any sport or activity at any age," said Sahra Esmonde-White, co-founder of Essentrics.
The longevity science of Essentrics
One of the benefits of Essentrics is supporting physical longevity. When you practice Essentrics consistently, it activates your muscular system, improves joint health by engaging the connective tissue around them and helps with your balance, all key pillars for healthy aging.
Eccentric movements (the foundation that Essentrics is built on) improve muscle strength and may offset the wear and tear on joints. This kind of training can help improve range of motion, prevent injury, and preserve muscle mass and coordination into later years.
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Another great benefit you get from this type of movement is maintaining your fascia health. Your fascia is the connective tissue that wraps around your muscles and organs. "Healthy fascia is key to a youthful and flexible body. Essentrics is a vital tool in keeping your fascia hydrated and elastic, so you feel stronger, more fluid, and supported as you age," Esmonde-White said.
As you age, this connective tissue can become stiff and less elastic. Eccentric movement encourages gentle, dynamic stretching that hydrates your fascia and keeps it nimble, which can result in more fluid body movements as you get older.
What is an Essentrics class like?
I have three words to describe this class: grounding, graceful and energizing. The class itself is unlike any other workout I've tried. Esmonde-White led me through a series of standing flows, arms sweeps, spinal twists and leg extensions. We didn't use any weights or props, there was no blasting music or high knees. Just a soft-spoken instructor guiding me to "reach," "lengthen" and "reconnect" with parts of our body we often ignore. While it has some movements similar to yoga, the practice in reality feels more like an active stretch while holding tension in different muscles.
During the class, there were moments when it felt like dancing underwater, while other times it felt like rhythmic physical therapy. At times, I caught myself effortlessly adjusting my posture and stacking my spine. By the end of it, I didn't feel spent or breathless. I felt gently energized and had a sense of lightness in my limbs. It is one of the few fitness classes I've taken where I didn't feel sore and sweaty afterward.
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Who this workout is for
Essentrics is the kind of mobility workout that's great for anyone. Whether you're easing back into exercise or looking for something to complement a more rigorous workout. I think this type of movement is best for:
Anyone who wants to prioritize longevity : Essentrics is built with long-term joint health, posture and mobility in mind.
: Essentrics is built with long-term joint health, posture and mobility in mind. Those who want to build strength without strain : This method builds strength through gentle lengthening movements. It does not include muscle failure or burnout.
: This method builds strength through gentle lengthening movements. It does not include muscle failure or burnout. Those recovering from injury : Essentrics is a great option for those rebuilding strength but aren't ready for high-intensity workouts yet.
: Essentrics is a great option for those rebuilding strength but aren't ready for high-intensity workouts yet. Older adults or beginners: This type of workout offers modifications and is gentle enough that it doesn't require experience.
Where can I take an Essentrics class?
If you're curious about Essentrics, you can try it for yourself on the Essentrics TV app. Here, you'll find hundreds of on-demand classes, ranging by different skill levels, from beginner to advanced. You can also find programs tailored to specific goals, like posture and pain relief, and even by age (since you need to prioritize different movements based on your age).
A membership with Essentrics costs $14.95 a month or $142.99 a year (the yearly membership will save you around 20%). If you don't want to commit without first trying it out, you can sign up for a 14-day trial.
Why I'll keep taking Essentrics classes
After just one class, I knew I wanted to keep coming back to this. Not because longevity has become trendy, but because this type of movement feels like a gift to my future self. Whether you're stiff from sitting all day in front of your computer or you're starting to notice subtle shifts in your movement that come with getting older, I think Essentrics is something worth looking into.
I'll keep taking these types of classes because they remind me that strength doesn't have to come from strain, and mobility is something you can cultivate with care and kindness to your body. Feeling lighter, more upright and aware of how I move in my day-to-day is something I want to preserve for as long as possible. For me, longevity isn't just about living longer. I's about living better, and this type of movement feels like a practice that truly supports that.