Getting older is guaranteed – but slowing down doesn’t have to be.
Many people assume getting older means tougher workouts and lower stamina, yet much of what you feel has less to do with age itself, and more to do with what’s happening inside your cells. Deep within each cell are your mitochondria – tiny structures that act like mini power stations, and which generate the energy (ATP) you use to move¹.
As the years pass, mitochondrial production naturally declines² – which is why finding the energy to train the way you used to can feel harder.
The good news? The right training style can support your mitochondria, boost ATP production³, and help you maintain steady, reliable energy through every decade of life.
Below, we’re breaking down the science behind the link between mitochondria and aging. We’ll explore what mitochondria are, and – most importantly – how to boost mitochondrial health with the right F45 workout – so you can continue to feel stronger than ever.
What are mitochondria, and why do they matter?
If each cell in your body is a busy city, mitochondria are the factories that keep everything running. These organelles are often called the ‘powerhouse’ of the cell because their main job is cell ATP production¹ – turning carbohydrates, fats, and proteins into usable energy.
ATP (adenosine triphosphate) is the form of energy your body can actually use1 – and every step, lift, and breath relies on it. When mitochondria produce ATP efficiently, your energy feels steady and dependable. When production slows, however everyday tasks feel heavier, and workouts feel harder – which is why understanding how to increase ATP naturally becomes so important.
The key here is that mitochondria respond to what you do regularly. Consistent training helps them multiply and work more efficiently³, which shows up as more endurance and stamina. And, as we’ll see, this becomes even more important as you age.
Mitochondria and aging: what changes?
As you age, your mitochondria naturally decline in number and efficiency.² This means they produce less ATP from the same amount of fuel, which is why your stamina may dip.
These changes often appear as the everyday signs of mitochondria and aging:
- Energy fading sooner
- Workouts feeling heavier
- Slower muscle response
- Occasional mental fog
- Longer recovery windows
Mitochondria respond quickly to lifestyle choices, particularly the way you move your body.³ This is the foundation of how to improve mitochondrial function naturally, and it’s why exercise is one of the strongest tools for aging well.
To understand how to support your mitochondria, let’s explore what they respond to most.
How to boost mitochondrial health and ATP production
Mitochondria grow stronger, multiply faster, and function better when you give them consistent patterns³ – rather than occasional effort.
The four factors that matter most here are:
- Regular exercise3
- Deep, uninterrupted sleep4
- Balanced nutrition5
- Structured recovery3
You don’t need long hours in the gym – you need rhythm. Two to three well-designed workouts per week create enough stimulus for real cellular change.3 What’s more, research has shown that the training styles with the biggest impact on how to boost mitochondria are HIIT (High Intensity Interval Training) and strength work3 – the exact format we program into our weekly F45 Training schedules.
Want to get started? Find your local F45 studio today.
HIIT and mitochondria: why intervals recharge your energy
HIIT – short bursts of effort followed by controlled rest – quickly burns through ATP during the work phase. In the rest phase, your mitochondria work hard to replenish that ATP.3
What repeating this cycle in an F45 workout does, then, is tell your cells to create more mitochondria – improving how you increase ATP naturally. Over time, this leads to improved stamina, better cardiovascular fitness, and more reliable daily energy.6
At F45, our cardio sessions are structured around this exact pattern – with timed intervals, clear work-to-rest ratios, and full-body movements that challenge your heart, level up your aerobic fitness, and even improve your running endurance.
Strength training, longevity, and energy
When it comes to cellular health, strength training’s benefits are different to – but equally important as – those of HIIT.
When you challenge your muscles, you create small amounts of stress that tell your muscles’ fibers to repair and grow. Inside the cells of those fibers, your mitochondria also receive the message – to multiply!3 This is also why strength training is good for longevity and wellness, as it helps increase your metabolic health, boost muscle endurance, and support your ability to keep building muscle mass after 60.
To get the most out of strength work:
- Choose weights you can lift for eight to twelve reps with effort
- Train major muscle groups – legs, chest, back, shoulders, arms, and core
- Aim for two total-body sessions weekly
- Rest 60 to 90 seconds between sets
- Increase resistance gradually
Resistance sessions at F45 are built around these principles, offering functional movement patterns and total-body circuits empowering you to build strength that carries into everything you do outside the studio. With coaches there to help you pick the right weights and guide your form, F45 workouts support ATP production in mitochondria – enabling your cells to create the energy you need to feel strong.
How to get more energy as you age: 5 practical tips
Mitochondria fire up when you train consistently and recover well. Read on for five actionable, practical tips on how to improve your mitochondrial function naturally.
1. Aim for at least 2 to 3 HIIT or strength workouts per week
At least two to three weekly sessions provide stimulus for mitochondria to multiply, repair, and support stronger ATP production. Consistent training also supports balance, mobility, and insulin sensitivity (your body’s ability to respond to insulin so glucose can move into your cells and be used for fuel). Better insulin sensitivity means steadier energy, less inflammation, and an easier time maintaining and building muscle.
At F45, our timetable makes this simple. The weekly mix of cardio, resistance, and hybrid sessions ensures your mitochondria get the right signal at the right time, without the guesswork of planning your own routine.
2. Balance intensity with recovery and sleep
Your muscles only grow when you rest, so recovery days give your body space to reset and keep stress from building up. Good sleep then does the deeper work: clearing waste from your cells, restoring ATP production in mitochondria4, and rebuilding the hormones, enzymes, and energy stores you need to perform again tomorrow.
At F45, we build this balance in for you.
Our reset recovery sessions balance gentle, mobility-focused movements with dynamic and static stretches to help your body repair properly. We encourage members to take at least two recovery days each week – so you return feeling stronger, not worn down.
3. Consistency beats duration
Short, targeted sessions stimulate stronger mitochondrial adaptation than longer, sporadic workouts. A structured 45-minute session elevates your heart rate, challenges your muscle fibers, and activates the pathways that generate new mitochondria.
This is why our sessions are 45 minutes: long enough to create meaningful stress, short enough to repeat consistently. Coach-led timing keeps you on pace, helping you to boost your mitochondria week after week and train better – even as you get older.
4. Stay positive (your training will change as you age)
Your body will change as you age. Joints may need more support, recovery can feel slower, and some movements might require adjustments.
That is all normal – and you can still make strong progress when you adapt how you train.
Our coaches are here to help you modify and customize your workouts, whenever you need to. They can guide you toward movements that suit your body on the day to help you keep improving – while never feeling held back by what you don’t feel up to doing.
5. Eat the right foods
Muscle plays a big role in long-term energy. As you age, your body needs enough protein to repair muscle and keep ATP production in mitochondria working at its best.5
If you’re unsure how much protein you need, our protein calculator gives you a personalized target that supports recovery and keeps your training moving in the right direction.
You’ve nailed the basics of mitochondria and aging – now level up and learn how to train strong through perimenopause and menopause.
Sources:
2 https://pmc.ncbi.nlm.nih.gov/articles/PMC4003832/
4 https://pmc.ncbi.nlm.nih.gov/articles/PMC2917728/
5 https://pmc.ncbi.nlm.nih.gov/articles/PMC9542544/
