Introduction to Fitness at 68
At 68, Ellen Latham isn’t in great shape for her age — she’s in better shape than most people half her age. “I’m proud to say I maintain around 15% body fat and have strong, well-developed muscle throughout my body,” the Orangetheory creator and co-founder told The Post. “But for me, it’s not just about how I look — it’s about what I can do and how I feel doing it.” She can do a farmer’s walking (carrying heavy weights) to the farmer’s market with ease — this is, after all, a woman who swam a mile the morning she gave birth to her son. And she does it all while preaching a simple motto: “Let go of the idea of perfection. Progress is about being the best version of yourself.”
Start Early, But Don’t Be Too Hard On Yourself
“Fitness has always been a part of my life,” she said. “I was fortunate to grow up in a household where movement was the norm — my father was a P.E. teacher and football coach, so physical activity and discipline were part of the everyday rhythm.” She’s competed in countless mini-triathlons and 10k races — but, as is the case with most people, “life brought its seasons,” she said. “Between career changes, motherhood and personal challenges, there were times when I had to reset and recommit to fitness.” Once she got a little older, her focus shifted as well. “Since my 40s, my approach has shifted toward longevity,” she said. “I started focusing on what would truly benefit me — and my body — through the decades ahead.” That’s what ultimately led to the model behind Orangetheory, which operates over 1,300 studios across the country: “science, structure and great metabolic work.”
Eat With Intention, But Don’t Sell Yourself Short
“For me, diet is all about balance and longevity,” she said. “I focus on fueling my body in a way that supports energy, strength and healthy aging.” That means plenty of whole foods, organic produce, wild-caught fish and grass-fed meats. “Protein is the foundation — I aim to eat roughly my body weight in grams of protein each day to support muscle maintenance and recovery, especially as I get older,” she said. But that doesn’t mean there’s no room for a little indulgence. “I’m also Italian,” she quipped. “So yes, a great pasta dish, pizza and the occasional cannoli absolutely have a place in my life. It’s not about restriction. It’s about making mindful choices that help me feel my best and enjoy life at the same time.”
Train Smart, Not Just Hard
Latham is definitely no weekend warrior. “My weekly routine is all about structure, balance and consistency,” she said. “I work out six days a week, and each day has a purpose.” She follows the Orangetheory Fitness template — which combines strength training with cardio intervals — three days a week and does one day of lifting heavy weights, which is especially important for older adults, as the rate of muscle loss accelerates with age. She also does a lot of walking, which research has shown can significantly decrease the risk of all-cause mortality. “One day a week, I do a rucking walk — about 45 minutes wearing a 20-pound weighted vest,” she said. She dedicates one day a week to Zone 2 walk, which involves walking at a pace that keeps your heart rate in Zone 2 of your maximum heart rate range, which is typically 60%–70% of your max heart rate.
Be Consistent, But Know It’s Never Too Late To Start
“Consistency is the biggest ‘hack,’ if you want to call it that,” she said. “You don’t need to do an intense workout every day — but you do need a routine you can stick with. Just three focused workouts a week, paired with daily movement, can be transformational.” Granted, sometimes tweaks need to be made as you age. Although, if you’ve got a solid footing, it might not be as many as you’d expect. “Adjusting in your 50s and 60s really depends on the foundation you’ve built earlier in life,” she said. “If you’ve been consistent since your 30s or 40s, you might be surprised by how little you need to change. Personally, I’m still lifting much of the same weight I did years ago, aside from a few smart adjustments for areas that are orthopedically compromised.”
Use Every Amenity Available To You
No workout routine is the same without recovery, which is why Latham regularly uses an infrared sauna, a red light bed and a cold plunge. “These practices support recovery, reduce inflammation and help keep my energy high,” she said. She also makes time to prioritize rest, which is an important factor that’s easy to forget: “Don’t overlook stress and sleep; your nervous system plays a huge role in your health,” she said. “I always tell people: Find your ‘why.’ For me, it’s about showing up strong and clear for the life I love.” Finally, she doesn’t shy away from some of the tools women have these days to get through hormonal changes with aplomb. “I’m also a strong believer in hormone replacement therapy (HRT) during perimenopause and menopause,” she said. “It has helped me maintain muscle and bone strength, which becomes more difficult as we age — especially for women.”
Measure Progress By Strength, Not By Size
At nearly 70, Latham isn’t concerned with the number on the scale or by dress size. “Another important shift is how I define progress,” she said. “After 50, it’s not about weight or appearance — it’s about strength, energy, balance and staying independent.” That’s why she focuses on functional fitness:
- Farmer’s walks — walking with weights in each hand, to test total-body strength and grip endurance
- Box jumps — jumping onto to a box for five to 10 minutes each week, to support bone density
- Balance exercises using a vibration plate — a platform that vibrates, which she believes “challenges coordination and stabilizer muscles in ways that support long-term mobility”
Make It Fun
So, we’ve established that Latham is an absolute fitness machine — but what words of wisdom does she have to people who are, well, not? “My advice is simple: Start where you are. You don’t have to be in peak shape or know exactly what you’re doing,” she said. “One class, one walk, one intentional choice to move your body, that’s enough to begin building a routine. It’s not about diving into the deep end. It’s about creating momentum in a way that feels doable.” And, while you’re at it: why not make it fun? “I also believe in doing what you enjoy,” she said. “That’s one of the reasons we designed Orangetheory to be immersive and community-driven — when your workout feels uplifting and less like a chore, you’re more likely to keep coming back.”
Conclusion
Ellen Latham’s secrets to being in incredible shape at 68 are centered around a balanced approach to fitness, nutrition, and recovery. By starting early, eating with intention, training smart, being consistent, using every amenity available, measuring progress by strength, and making it fun, individuals can achieve their fitness goals and maintain a high level of physical function well into old age.
FAQs
Q: What is the most important factor in achieving fitness at an older age?
A: Consistency is key, as it allows individuals to build a routine and make sustainable lifestyle changes.
Q: How often should I work out per week?
A: Aim for at least 3-4 focused workouts per week, paired with daily movement and rest.
Q: What type of exercises should I focus on?
A: Functional fitness exercises such as farmer’s walks, box jumps, and balance exercises can help improve strength, energy, and balance.
Q: Is it too late to start a fitness routine if I’m over 50?
A: No, it’s never too late to start. With a solid foundation and consistent routine, individuals can achieve significant improvements in their physical function and overall health.
