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ben@pushpullhealth.co.uk

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Over-60s Strength Training and Fall Prevention in Herne Bay and Whitstable

Helping people over 60 build strength, improve stability, and develop the stamina and mobility they need to stay independent and capable.

If you’re ready to feel more in control of your body, improve your balance and flexibility, stay active with your friends and family, and enjoy life with less pain, we’re here to coach you with joint-friendly training every step of the way.

30 DAYS TO SAMPLE THE GOODS

Changing The Lives Of Over-60s in Herne Bay & Whitstable

Why You NEED Strength

You don’t need another exercise class where you flap your arms, do random, generic movements, and call it progress. Getting older doesn’t have to mean getting weaker or losing confidence in everyday activities. It means living life the way you choose—retaining your freedom and independence, not constantly saying no to activities with friends and family, and staying strong enough to be someone they continue looking up to.

The research backs it up. In a 2020 study published in the Journal of Gerontology, adults in their 90s increased their strength by up to 174% through resistance training. Across multiple studies, zero major adverse events have been reported — even in participants training at high intensity.

You Need Strength. You Need Endurance. You Need Your Health. 

Push Pull Health offers 1-1 and small–group personal training for over-60s who want to stay capable, mobile, and confident doing the things they love, without fear of falling, sustaining injury, increasing existing pain, or feeling like a burden.

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Helping you manage pain

Why You NEED Power

Strength gets you moving. Power keeps you upright.

Strength is your ability to produce force. Power is how quickly you can produce it — and that speed is what saves you. It’s the difference between catching yourself when you trip and hitting the deck. It’s what catches you when you stumble on uneven pavement or misjudge a curb or step. Power fades faster than strength as you get older. It’s entirely possible to lose half your power while still holding onto most of your strength.

You need power for:

  • Catching yourself when you stumble, avoiding a fall
  • Standing up from a chair without relying on your hands
  • Getting in and out of the car
  • Climbing stairs at pace, not holding on for dear life
  • Retaining the confidence to play, walk, hike and travel

Bone mineral density can increase with resistance training, at any age. Bone responds to loading — strengthening when you load it, gradually degrading when you don’t. This isn’t just a women’s issue; bone density declines in men too, just less abruptly.

For women, the menopause accelerates bone loss. Oestrogen acts as a brake on bone breakdown; when it falls, more bone is broken down than rebuilt. That makes resistance training more important after menopause, not less.

The fracture risk isn’t from strength training. It’s from the fragility that develops when you don’t train to maintain and build your strength and power.

This gym won’t ignore you. We won’t throw you into the deep end. You won’t be made to feel stupid. And you won’t be left feeling anxious, wondering, “Am I even doing this right?” “Where am I meant to be feeling this?” “Should this be hurting?”

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Helping you Avoid Falls

Why You NEED Balance

Balance isn’t luck. It relies on three systems working together: your eyes, your inner ear, and the sensors in your muscles and joints that tell your brain where your body is in space.

Lose one, and you compensate. Lose two, and falls become much more likely.

As you get older, each of these becomes less effective on its own. Eyes struggle to judge distances, the inner ear becomes less sensitive, and joint sensors send weaker signals. Reaction time slows, and balance declines as a result.

Falls are rarely caused by one thing. They happen when balance decline, weakness, and slower reaction time all come together at the wrong time.

Fall prevention isn’t about avoiding movement. It’s about managing risk and building the balance to handle it. The good news? Balance is built, not born. Balance training improves with regular practice, gradually increasing challenge, and quality, controlled movement — the more you train it, the faster and better your body responds.

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No Gun Was Used In The Writing Of These...

Over 60s Strength Training Client Success Stories

Joy - 86 - Retired Nurse

“I knew my muscles needed to get stronger. I’m well past pension age, and I realised that if they got any weaker, it could really hold me back. That’s when I decided to join Push Pull Health.

What I’m most proud of is simply feeling better in myself. I know that if I were to fall now, I’ve built up enough strength to help prevent a serious injury.

The sessions have been brilliant—not just the advice, but the people. We’ve become good friends, and I genuinely look forward to seeing them each week.

These days, I actually look forward to going to the gym.”

Liz - 60 - Utility Warehouse

“I have not worked out in any way for years and decided to join Ben.

I have been going for about 10 weeks now and have noticed the difference already, my balance is better, I have more strength and stamina and I really do enjoy going along to the sessions with Ben, I’m an older lady so have some health problems but Ben works with me and listens to what I have to say rather than getting me to do what everyone else does he understands we are all at different levels and abilities.

I would totally recommend Ben to everyone of all ages.”

Kate - 65 - School Teacher

“Like many people in their 60s, I started to notice some changes: my knees felt stiffer, my back ached more, and I didn’t feel quite as strong or steady as I used to. I’m a keen sea swimmer, which has helped me stay fit, but it hasn’t done much for the pain or helped me rebuild strength where I need it.

Regular gyms always felt a bit too much. Busy, intimidating, and geared towards younger people and bodybuilders. It was one of Ben’s posts about building strength and mobility to help prevent falls that finally pushed me to get in touch, and I’m so glad I did!

The small group personal training at Push Pull Health in Herne Bay has been a breath of fresh air.”

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A PLACE YOU CAN TRUST

THIS GYM WILL BECOME YOUR SECOND HOME

The Perfect Time To Start Is Right Now

Real Coaching. Real Strength. Real Results.

I’ve had the pleasure of working with 100s of people over 60. Some were battling conditions such as Parkinson’s, dementia, osteoarthritis, high blood pressure, fibromyalgia, multiple sclerosis, osteoporosis, heart disease and various mobility issues.

Many came with no conditions, just a growing fear that they were losing control of their lives. Their day-to-day activities were becoming harder.

Some worried about making things worse, while others thought they were “too far gone” to make a meaningful change.

They did, however, have one thing in common: they wanted to find a way to stay active, cognitively sharp, and independent before poor health forced them to stop. Or worse, took these goals off the table entirely.

Don't Let Yourself Become A Statistic

You Start Losing Strength In Your 30s...

After the age of 30, you start losing 3-8% of your muscle mass every decade. This natural process is called sarcopenia. Latin for ‘poverty of the flesh.’ Not ideal at any age!

Losing strength, mobility, and confidence isn’t just about “getting old.” It’s what happens when pain, or the fear of making it worse, leads to doing less.

The everyday movements you once did without thinking now sap all your energy.

The results?
You sit more.
You move less
You stop trusting your body.

This Gym Will Help You Continue…

  • Picking up your grandkids without the fear of dropping them

  • Carrying your shopping without your grip giving out halfway

  • Climbing stairs without needing to rely on the bannister

  • Trusting your balance when stepping off the curb

  • Getting on and off the floor without hurting yourself

  • Walking, gardening, cycling, swimming and dancing

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Staying independant

1 in 3 Adults Aged 65 or Older Will Have a Fall This Year.

And for many, that one fall changes everything.

Break a hip, and your odds of a full recovery drop dramatically.
Some never leave the hospital.

And if you do return home?

You start avoiding and fearing movement.
You lose confidence.
You lose mobility.
You lose independence.

Grim? Yes.
Inevitable? No.

The best time to start was yesterday; the second-best time is now.

That’s Why This Gym Exists.

It Is Never Too Late

Why Choose Push Pull Health

Losing strength, mobility, and independence isn’t the only concern many older adults face.

Many are also dealing with:

  • Anxiety and depression around falling behind
  • A shrinking social circle
  • Quiet loneliness after retirement
  • Losing the confidence to try anything new
  • A lack of purpose

This gym isn’t about lifting the heaviest weights or collapsing in a puddle of sweat; it’s about helping you keep thriving mentally, physically, and socially.

At Push Pull Health, you will train with like-minded individuals who can relate.

You’ll leave every session feeling like you’ve accomplished something, whether that’s a great conversation, a confidence boost, a small win for the day, or feeling empowered and energised after lifting heavy weights and working up a sweat!

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HELPING YOU MAINTAIN YOUR INDEPENDENCE

IN JUST 30 DAYS...

START GIVING THE MIDDLE FINGER TO YOUR CREAKY JOINTS AND BAD BACK!

START TODAY
Middle Finger

TAKE Back Control

3 STEPS TO START YOUR PUSH PULL HEALTH JOURNEY

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COME DOWN FOR A COMPLIMENTARY CHAT

No demoralising fitness tests or sleazy sales tactics, just a relaxed chat to see if this is the right place for you to find a routine that sticks. We’ll discuss your short and long-term goals, your current routine, and address any concerns as we map out your first 30 days in the gym.

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A PERSONALISED PLAN

You’ll get a clear, tailored plan for training, movement, and nutrition designed to help you build strength, confidence, and momentum over the next 30 days, so you avoid burnout or giving up after week two.

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30 DAYS TO START LIVING AGAIN

Over the next 30 days, you’ll gain the tools, knowledge and, more importantly, the confidence to keep going in and out of the gym. Proving to yourself that you can build strength and fitness at any age.

LET'S GET MOVING

Frequently Asked Questions

Over 60s Strength & Balance Training FAQs

We’re located at 17 Station Road, right in the heart of Herne Bay–a stone’s throw from the train station, the Heron pub, and the sea. (Post-workout fish and chips sold separately.)

Yes. There is room for up to 4 cars outside the studio. No stairs. No lifts. No endless corridors to navigate.
Just pull up, walk in, and start your session. It’s fully accessible and easy to find; many local clients walk from nearby and treat it as part of their warm-up and cooldown.

Most of our Strength sessions run from early morning through to early afternoon–ideal if you prefer to get moving before the day gets away from you or you have other plans.

We don’t run late-evening slots because, let’s be honest, who wants to train at 8 pm?

We’ll work with your schedule to find a time that suits. After every session, tea, coffee, and nibbles will be available.

Absolutely not! Whether you’re out of breath climbing the stairs or haven’t moved much since PE (and hated that), this is designed to meet you where you are. No judgment. No pressure. Just a progression-based plan to get you moving safely and confidently.

You’re not alone. Most new clients feel the same. (and most still do) You won’t be surrounded by mirrors, machines, or meatheads. Just a small group of people like you, in a quiet, private space, with a coach who will guide you every step of the way.

Yes. Every session is tailored to your needs–whether you have dodgy knees, arthritis, balance issues, joint pain, back pain, hypertension or are having a flare-up from your condition or injury, we focus on what you can do that day, not what you can’t.

The goal here isn’t to run you into the ground; it’s to build strength safely and gradually. You’ll be coached through every movement and supported to work at your own pace. Our ethos is about preventing injury, not causing it.

Life happens–appointments, illness, flare-ups. You will never be made to feel like a burden or punished for missing a session or two. Our full-body programmes are designed to ensure you can always pick up where you left off without feeling like you’re starting from the beginning. With many years of working with clients with chronic conditions and injuries, we are always ready to adjust to keep you moving forward.

Our 30-Day “30 Days to Sample the Goods” Trial is £99. That gets you 1x small group personal training session per week, 30 days of nutrition, habit, and lifestyle support, weekly check-ins, and guaranteed results (if you show up). Want more than one session a week? We can add extra heavily discounted sessions to help you stay motivated and keep moving during the first 30 days.

That’s fine. Many clients start with 1-1 sessions for more tailored support and to build confidence. When you’re ready, you can move into small-group training or continue with our 1-1 sessions a little longer to build on the progression you’ve made in your first 30 days.

Probably not. Many of our clients are well into their 70s and 80s. You’ll be training with people who felt just like you did on Day 1.

Our current oldest client is Joy, who’s 86!.

Can you beat it!?

You may feel a little stiff and tender during your first 30 days, especially if it’s been a while or you are starting strength training for the first time, using muscles you didnt know you had! This isn’t about punishment or following the no pain, no gain nonsense; it’s about building strength and fitness in a way your body can handle for the long term.

Yes- during your 30-Day Trial, you’ll get nutrition and habit advice designed to help you build muscle, keep your energy up, and feel better in your own body.

Not feeling hungry as much? That’s common too. We can work around low appetite, digestive issues, or any other factors affecting your calorie intake.

Want to go deeper? You can visit our Nutrition & Behaviour Change Coaching Page for additional, longer-term support for nutrition and habits.

This isn’t a class where you’re left to guess or copy someone at the front. Every session is capped at 4 people, coached from start to finish, and adapted to your pace, confidence, and ability level.

GET STARTED TODAY