5 Key Movement “Check-Ins” to Keep You Strong, Mobile, and Injury-Free After 35

If you find yourself struggling with certain exercises — even the basic ones — your body might be trying to tell you something. Whether it’s stiff hips, weak glutes, or a lack of mobility, these limitations aren’t just gym problems; they affect your daily life.

This idea was inspired by the original article from EatThis.com and adapted with additional insights from Train Like Rob, Vancouver’s leading personal training service for adults over 35.

Why These “Check-Ins” Matter

Over time, our bodies develop patterns — some helpful, some harmful. Sitting too long, past injuries, and the natural aging process all contribute to tightness, weakness, and movement restrictions.

If you’re over 35, ignoring these warning signs can lead to chronic pain, limited mobility, and slower progress in the gym. The solution? Use simple movement “check-ins” to see where you’re strong, where you’re limited, and what needs attention.

At Train Like Rob, we integrate these screens into every client’s program. If you struggle with one, it’s a signal to address the root cause — not just push through.

Check-In 1: The Bodyweight Squat

If squatting to parallel feels uncomfortable or unstable, you might be dealing with tight hips, weak glutes, or ankle mobility restrictions.

Why It Matters:

• Squats mimic how you get in/out of chairs and pick things up

• Limited squat depth can signal joint health issues

• Poor alignment (knees caving in) stresses ligaments over time

How to Improve:

• Hip mobility drills (90/90s, pigeon stretch)

• Glute activation (bridges, banded walks)

• Ankle dorsiflexion stretches

Check-In 2: The Overhead Reach

Can you lift your arms overhead without arching your back or shrugging your shoulders?

Why It Matters:

• Overhead mobility is essential for reaching shelves, lifting boxes, or pressing weights safely

• Limited range can point to tight lats, poor thoracic spine extension, or weak rotator cuffs

How to Improve:

• Foam roll upper back

• Wall slides for shoulder mobility

• Band pull-aparts for postural strength

Check-In 3: Single-Leg Balance

Stand on one foot for 30 seconds without wobbling. Sounds simple, but many adults struggle here.

Why It Matters:

• Balance declines with age unless trained

• Strong single-leg stability reduces fall risk and improves athletic movement

• Imbalances often lead to knee, hip, or ankle pain

How to Improve:

• Single-leg Romanian deadlifts (light weight)

• Lateral step-downs

• Barefoot balance practice

Check-In 4: The Push-Up

Push-ups aren’t just for the chest — they’re a test of core stability, shoulder health, and pressing strength.

Why It Matters:

• Translates to daily pushing tasks (doors, strollers, heavy carts)

• Highlights shoulder stability and core engagement

• Weak push-ups may indicate poor scapular control

How to Improve:

• Incline push-ups to build strength

• Core planks to reinforce stability

• Scapular push-ups to improve shoulder function

Check-In 5: The Hip Hinge

Think of this as your “pick something up safely” movement. A proper hinge is key for deadlifts, kettlebell swings, and real-life lifting.

Why It Matters:

• Protects the lower back

• Builds powerful glutes and hamstrings

• Poor hinge mechanics are a major cause of back pain

How to Improve:

• Hip hinge with dowel drill

• Glute bridges & hip thrusts

• Romanian deadlifts

What to Do If You Struggle With Any of These

At Train Like Rob, we don’t just identify the weak link — we fix it. That means targeted mobility work, smart strength training, and gradual progression that respects your body’s limits.

👉 Learn more about my mobility-first coaching approach here: TrainLikeRob.net

Reference:Original inspiration from EatThis.com