Capitol Longevity Training

Our 50+ strength & mobility class meets 2–3 times a week for 60 minutes. Each session begins with gentle mobility, balance, and stabilization exercises designed to protect your joints and improve everyday movement. We then move into circuit-style resistance training to safely build strength, boost energy, and support long-term independence.

This class is designed for adults 50 and older who want to stay strong, mobile, and independent as they age. Whether you’re new to strength training or returning after time off, this class offers a safe, supportive environment for:

• Adults looking to boost energy and increase strength for daily life

• Individuals wanting to improve balance and stability to reduce fall risk

• People managing joint stiffness or discomfort who want to move with more ease

• Anyone seeking a sense of community and connection while prioritizing their health

Yes! This class is firmly grounded in the latest research on aging, mobility, and strength training. Our programmer and head trainer, Nick Troquato, brings extensive experience in functional movement, personal training, and mobility, ensuring that each session is designed with both safety and effectiveness in mind.

This program is also informed by the work of longevity expert Dr. Peter Attia (Stanford), whose research shows that adults over 50 who consistently engage in strength training at least twice a week enjoy significantly improved quality of life, including better physical function, mental clarity, and independence as they age.

In short: our approach isn’t just effective — it’s evidence-based and purpose-driven.

Participants can expect noticeable improvements in both physical health and overall well-being, including:

• Increased muscular strength and endurance

• Better balance, posture, and coordination

• Improved joint mobility and reduced chronic stiffness or pain

• Higher energy levels and confidence in everyday movement

• A supportive space for friendship and motivation

These outcomes are supported by research showing that regular resistance training significantly improves quality of life for adults over 50.

We understand that many participants may be managing previous injuries or ongoing discomfort. This class is designed with those realities in mind. Our instructors offer modifications and exercise alternatives to help you move safely and confidently at your own pace.

While strength training can support improved mobility and reduced pain over time, it’s important to remember that our instructors are not medical professionals or licensed physical therapists. As always, we recommend consulting with your doctor or healthcare provider before beginning any new exercise program—especially if you have existing conditions, chronic pain, or recent injuries.

Your safety is our priority, and we’re here to help you build strength gradually and responsibly in a supportive environment.

Our 50+ Strength & Mobility class meets Monday, Wednesday, and Fridays for 60-minute sessions. Classes take place at Capitol Jiu Jitsu in East Sacramento, where we train both on the mats and in our fully equipped weight room.

You’ll use a variety of functional equipment—resistance bands, kettlebells, dumbbells, and more—to help build strength, stability, and confidence in your movement. Yes, you’ll be learning how to move real weight safely and effectively—and have fun doing it!

For current class days and times, please check the “Longevity Classes” on Capitol Jiu Jitsu East Sac schedule

For membership pricing, see the next section below.

Joining Longevity is simple — and your first class is free! To schedule a free trial or ask any questions, reach out to our Head Coach Jorden Kirkland:

• 📱 Text or call: (510) 612-5782

• 📧 Email: jordensaunders95@gmail.com

We’ll help you get started and make sure you feel confident walking into your first class.

Before your first class, please fill out our ONLINE WAIVER. Select “Visitor” for your first free class or “member” if you’re ready to sign up!

“I’m almost 74 and feel stronger, more capable, and more confident staying active—from yard work to travel and light hikes. Every class challenges me, and the focus on proper technique, posture, and breathing has made a huge difference. Jorden and Nick truly care, create a fun and supportive community, and while it’s hard work, it absolutely pays off.” -Hoyt

“After knee replacements at 58, I worked my way back through walking and eventually strength training at Capitol Jiu Jitsu, and it’s truly changed my life. With the support and patience of Nick, Eric, and Jordan, I’ve learned proper form, improved my nutrition, and after three years, started seeing real weight loss and strength gains. It’s not easy, but I always tell people—no matter your age, start somewhere, because strength training is just as important as anything else we do.”- Denise

“I’ve been exercising regularly for 55 years, and when I was in class, I had more energy, better balance, and felt stronger. After taking a couple of months off and only walking, I can definitely feel the difference. I’ve shared the benefits with friends because the results are real.” - Tina