Riley Gaines’ attorney tells NCAA what it has to give to settle Lia Thomas lawsuit
EXCLUSIVE: Riley Gaines’ lawsuit against the NCAA will proceed after a federal judge partially denied the defendant’s motions to dismiss on Thursday. Her lawyer revealed a key condition it would take to achieve a settlement.
The attorney for Gaines and 19 other plaintiffs involved, Bill Bock of the Independent Council on Women’s Sports (ICONS), told Fox News Digital he believes his side can achieve everything it set out hoping to do when first filing back in early 2024. But he also isn’t ruling out the possibility of agreeing to a settlement with the NCAA, but said such an agreement in this case would be “difficult.”
Federal judge Tiffany Johnson ruled on Thursday that Bock’s clients plausibly alleged the NCAA receives federal financial assistance, and is thus, subject to Title IX.
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The NCAA changed its gender eligibility policy in February to state that only biologically female athletes be permitted to compete in the women’s category, one day after President Donald Trump signed the “Keeping Men Out of Women’s Sports” executive order.
Bock worries about the NCAA changing its policy back in the event of a change in federal policy.
“The difficulty with a settlement is making a settlement enforceable long term, so the best way to do that would be with a judicial order,” Bock said. “The only way that I think we would look at settling is if the settlement was accompanied by a consent decree, which is an enforceable ongoing order against the NCAA that complies with Title IX.
“They violated women’s rights for more than 15 years, so they’ve indicated a strong willingness not to… so we need very strong ironclad assurances that they will protect women at school.”
Bock did not indicate that a consent decree would be the only condition needed for a settlement, but did call it “the priority.”
Another key objective that ICONS is seeking to accomplish with their lawsuit is the implementation of mandatory sex tests for women’s athletes, according to Bock. Gaines and other women’s sports activists have argued that the NCAA’s new policy doesn’t do “enough” to keep males out of women’s college sports, without sex testing.
Since the NCAA instituted its current policy, there have been recorded instances of trans athletes competing in women’s events.
Trans track and field athlete Evelyn Parts has sued Swathmore College, alleging the school removed the athlete from the team after the policy was changed, before being “fully reinstated” and allowed to compete in women’s competition while the rule change and executive order were in place.
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Parts is listed as the winner of the women’s 10,000 meters at the Bill Butler Invitational in April and as a participant in the Paul Donahue Invite that same month and the Centennial Championships in early May, according to the athlete’s Swarthmore Athletics page.
Meanwhile, Ithaca College in New York admitted to allowing a trans athlete to compete in a Division III rowing competition in March. The trans athlete competed in the Cayuga Duals, but only in the third varsity eight event, which is not factored into NCAA championship qualification.
The NCAA provided a statement to Fox News Digital addressing Ithaca’s breach of policy, saying “Ithaca stated their intent to adhere to the policy, which allows for practice opportunities, and the NCAA appreciates Ithaca’s responsiveness.”
Now, Gaines, Bock and the other 19 plaintiffs are seeking to prevent more instances like that from happening, and believe the recent ruling can help them achieve that.
Johnson dismissed other charges in the lawsuit, including the allegation that the NCAA is a state actor, allegations of a violation of a right to bodily privacy, and all charges against the University of Georgia System and Georgia Tech, which hosted the 2022 swimming championships where Gaines and other women’s swimmers had to compete against UPenn trans athlete Lia Thomas. Bock said they plan to appeal this.
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But with the case proceeding on the Title IX claims, Bock believes his side can still accomplish all of its main goals, including the judicial order and mandatory sex testing.
Other plaintiffs in the lawsuit include former San Jose State volleyball captain Brooke Slusser, citing her experience with former trans teammate Blaire Fleming, and former Rochester Institute of Technology women’s track and field athlete Caroline Hill, citing her experience with former trans athlete Sadie Schreiner.
“We can achieve, effectively, all of what we’ve been seeking, which is A. determination that the NCAA policy violates Title IX, that they violated the rights of the women who competed in the NCAA championships in 2022, and their current policy is in violation of Title IX,” Bock said.
Fox News Digital has reached out to the NCAA for a response to Bock’s statements, but has not received a response.
The NCAA provided a previous response addressing Johnson’s decision.
“College sports remain the premier stage for women’s sports in America, and the Association and its members will continue to promote Title IX, make unprecedented investments in women’s sports and ensure fair competition in NCAA championships. The NCAA’s transgender participation policy aligns with the Trump administration’s order,” the statement read.
Manhattan DA lets alleged attacker walk after pro-life journalist brutally attacked
A woman accused of sucker-punching a pro-life activist in a now-viral video street interview has had her case dropped because Manhattan District Attorney Alvin Bragg’s office missed a key filing deadline, according to the victim’s attorneys.
Brianna Rivers, 30, of the Bronx, allegedly punched pro-life activist Savannah Craven Antao while the journalist was interviewing her for the pro-life organization Live Action in New York City in April.
Rivers was charged with second-degree assault, but prosecutors dismissed the case in July when they failed to turn over evidence on time, according to the Chicago-based Thomas More Society, which plans to file a civil lawsuit against Rivers on behalf of Craven Antao.
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The Thomas More Society said that Savannah went to the emergency room for stitches, resulting in $3,000 in medical bills. After the attack, Rivers walked away from the scene of the crime with both middle fingers extended, the public interest law firm said.
“District Attorney Bragg’s shocking refusal to uphold justice only works to undermine confidence in the system, especially when our political climate has become as fraught as it is now,” said Christopher Ferrara, senior counsel at Thomas More Society.
“Failing to prosecute these clear-cut charges sets a dangerous standard for how our society responds to violence against those engaging in democratic dialogue.”
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A spokesperson for the Manhattan District Attorney’s office acknowledged the error.
“Every victim deserves their day in court, and our office has reached out to apologize to Ms. Craven Antao for the unacceptable error of missing the discovery deadline,” the spokesperson said. “We are taking immediate internal steps in light of this case.
Bragg’s office said the deadline was missed after the case was reassigned to a different prosecutor. The office also noted that Bragg had pushed the legislature this year to revise New York’s discovery law, citing dismissals like this as examples.
Video taken by Antao’s husband captured the moment when Rivers grew fed up with the conversation she had been having with Antao.
The assailant stopped mid-speech and delivered two blows straight to Antao’s face. The reporter was sent reeling off camera as the attacker walked away from the scene.
Antao was left cut and bloodied by the altercation.
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Rivers, in a Facebook post, accused Antao of inciting the attack by antagonizing her.
“To Savannah, I sincerely apologize but cannot sit around and allow you to continue pushing this one sided narrative. I understand hands being put on someone is never the answer, but throwing rocks and hiding hands is worse,” she wrote, adding, “She knows the truth, and she needs to release the footage in its entirety. Savannah is a professional antagonist, not a ‘reporter’ and the truth will be told.”
Progressive prosecutor slams Trump, calls young Republican ‘un-American’ in viral tirade
Progressive Philadelphia District Attorney Larry Krasner launched into a rant when confronted by a young Republican activist in a local park in a video that has since gone viral.
“Donald Trump is a fascist,” Krasner said during the confrontation. When prompted to elaborate on what he meant by the remark, Krasner instead deflected and continued his tirade.
“You’re un-American, Frank. You’re un-American,” Krasner repeated in the video. “You’re anti-American.”
Frank Scales, the man behind the camera, responded, “I’m a resident of this city who cares about public safety. Why are you calling me un-American?”
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“Because you support people who support hate,” Krasner replied. “You don’t understand what it means to be a fascist, what people like Adolf Hitler do, how spreading hate, which is something that, frankly, the people you admire do, gets us closer to that.”
Krasner then got personal, saying that Scales was “a 22-year-old who knows nothing [about what] he’s talking about” and called Scales’ outlet, Surge Philly, a “fake, non-existent paper.”
It’s unclear whether Scales knew ahead of time that Krasner would be in the park or if the confrontation was the result of a chance meeting.
During the encounter, Krasner referenced an incident in which Scales disrupted a meeting in the city.
On Sept. 16, Scales participated in what the outlet WCAU described as a “brief disruption” during a town hall that Krasner was holding at the Salt & Life Church.
This was part of a series of talks the district attorney planned to discuss with the public the possibility of President Donald Trump deploying the National Guard to Philadelphia, as he had in Washington, D.C., and Los Angeles, WPVI-TV reported.
The Trump administration has yet to announce plans to deploy the National Guard to Philadelphia. However, Pennsylvania Gov. Josh Shapiro said earlier this month that the state is “prepared” to respond if Trump were to send troops.
“I can tell you that we are prepared,” Shapiro said, according to WPVI. “We are prepared should they try to deploy the National Guard against my will in any community across Pennsylvania.”
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“Fascists are going to be fascists. What can I say?” Krasner said at the town hall, according to WCAU. He then went on to trash the “Pennsylvania Legislature and its MAGA members,” according to the outlet.
“The fundamental premise of the United States is supposed to be that all people are created equal. It’s a deep belief in equality,” Krasner reportedly added. “These people don’t believe in equality at all. They don’t believe in equality of folks. They don’t believe in gender equality. They’re absolutely just as hateful towards women as they are on the issue of race. These are people who agree with Adolf Hitler.”
At that moment, Scales stood up and yelled, “Lie!” He then added, “People like you are responsible for the death of Charlie Kirk. Stop calling them fascists,” according to WCAU.
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Scales spoke about the incident in a video on X, saying that he did not attend the meeting with the intention of disrupting the district attorney. It was only after he was told that questions at the town hall had to be written on cards “so they can be vetted and read by a moderator” that he determined the event was no more than a “publicity stunt.”
Two days later, on Sept. 18, Scales attempted to attend another one of Krasner’s town halls but was allegedly denied entry.
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Krasner, a vocal Trump critic, on Thursday urged officials to condemn the alleged politicization of the Justice Department, comparing it to Watergate.
“Justice requires evenhandedness and impartiality in order to function effectively. Sadly, Trump’s actions this week are another example of his toxic assault on constitutional norms,” Krasner said in a statement. “I invite other elected officials to speak up, especially local and state prosecutors, against this egregious politicization of the Justice Department. The ongoing assault on our democracy by the Trump administration is not normal and must be called out at every opportunity.”
Fox News Digital reached out to Scales and Krasner for comment.
Former NFL star walks away from FBI career over Trump’s immigration crackdown
Charles Tillman, a former star defensive back for the Chicago Bears and Carolina Panthers, joined the FBI after his 13-year career in the NFL was finished.
Tillman revealed in an interview with former Pittsburgh Steelers defensive back Ryan Clark that he left the agency after several years because he refused to support President Donald Trump’s policies such as the crackdown on illegal immigration.
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“Let me start by saying this – FBI was great to me,” he said on “The Pivot Podcast.” “I did awesome. I worked with an amazing group of individuals. I think some of the things that they’re doing now, I personally didn’t agree with … immigration. I didn’t agree with how the administration came in and tried to make individuals do things against their — it didn’t sit right. An example being immigration, right?
“Everybody was told, ‘You’re going to go after the most dangerous criminals,’ but what you see on TV and what actually was happening was, people weren’t going after that. Personally, that didn’t sit right with me, that didn’t sit right with my conscience. You have the ability to refuse an order.”
Tillman, a two-time Pro Bowler in the NFL, said he wanted to be “on the right side of history.”
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“Do I think there are individuals in the organization, do they like doing some of the stuff that they’re doing? Absolutely not. I think they hate it. I was in a different position because of my previous career,” he continued.
“I made enough money to where I could just walk away and say ‘You know what guys? I’m OK. I think I’m good. My first eight years, I’ve been solid, we were doing some good things. Some of the stuff you guys are doing now, I don’t necessarily agree with.’ And that’s not in Chicago, that comes from Washington.”
Two million illegal immigrants “have been removed or have self-deported” from the United States since Jan. 20, putting the Trump administration on pace to break records, the Department of Homeland Security (DHS) announced.
In less than 250 days, an estimated 1.6 million illegal immigrants have voluntarily self-deported, while 400,000 were removed by federal law enforcement, the DHS said this week, describing the situation as a “new milestone.”
Tillman graduated from the FBI Academy in 2019, and joined the agency during Trump’s first administration.
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He received a bachelor’s degree in criminal justice from the University of Louisiana-Lafayette before he was selected by the Bears in the 2003 NFL Draft. His father, Donald Tillman Jr., was a sergeant in the U.S. Army, according to the Chicago Tribune.
Trump’s 100% tariffs will end China’s grip on the US, senior counselor on trade says
President Donald Trump is taking further aim at America’s reliance on foreign partners, which his senior counselor on trade claims is designed to shift supply chains domestically and end China’s grip on the U.S.
“I had a situation where a Chinese company gets approval for an antibiotic at the FDA, gives a bunch of money to an Indian company, and then the Indian company fronts to get a contract at the VA that pushes out an American maker. So those are the kinds of things we’re having to deal with, and that’s why the tariffs are so necessary,” Trump senior counselor for trade and manufacturing Peter Navarro said on “Mornings with Maria” Friday.
“We cannot be caught with our antibiotics down and other pharmaceuticals, and be exposed to that kind of pressure,” he continued. “That’s just one in a string of examples where foreigners try to exert pressure on the United States. We won’t tolerate that.”
In a series of Truth Social posts on Thursday, Trump announced his newest round of tariffs set to take effect on Oct. 1. The tariffs will target pharmaceuticals, home goods and heavy trucks, and Trump said he believes the move will strengthen U.S. manufacturing and protect national security.
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In one post, he declared that branded and patented pharmaceutical products will face a 100% tariff unless the company is actively building a plant in the United States.
Trump also announced plans to stop the “flooding” of imports that threaten American manufacturers by imposing a 50% tariff on kitchen cabinets, bathroom vanities and related products, a 30% tariff on upholstered furniture and a 25% tariff on heavy trucks built outside the U.S.
“The 50% tariff on imported home items like kitchen cabinets and bathroom vanities is certainly a big move, and it’s likely to create short-term disruptions in pricing and supply. However, for regions like South Florida, this could actually open up new opportunities,” BH Group founder and CEO Isaac Toledano told Fox News Digital.
“We could see a boost in demand for domestic products, which might accelerate growth and job creation in the region. Consumers may feel some price pressure initially, but the shift could ultimately support more resilient, locally sourced supply chains,” Toledano noted. “President Trump is a smart man, and has lots of real estate experience. He knows what he’s doing.”
“This is an important issue. One of the other big issues is the cross-subsidy kind of thing, where people in America have to pay more to Big Pharma for the same drug that people abroad pay less. The president is attacking this on every possible front,” Navarro expanded.
“The beauty of everything we’re doing… on the tariff angle is, it’s designed explicitly to bring in domestic investment to build up our own capabilities and shore up gaps in our supply chain. So this is a very good thing for America,” he added. “Remember, there’s no tariffs if they’re building here.”
Navarro further explained how “the risk of offshoring far outweighs the rewards,” and cautioned corporate America against what FOX Business’ Maria Bartiromo called the Chinese “M.O. … rob, replicate, replace.”
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“I know that furniture and kitchen cabinets are like highly craftsman-oriented industries that got completely gutted. And right now, China, with the cooperation of Vietnam, Indonesia, Malaysia, and Thailand are running a game on the entire world,” the senior counselor said. “Heavy trucks are absolutely critical for national security because… if we don’t have the capability to convert that heavy truck capacity to things we’re gonna need to fight conflicts abroad, that’s not a good thing.”
“What the president is doing in an inflation-free environment… is fundamentally restructuring the international trade environment in a way which has brought $17 trillion of new investment here… This is why it’s gonna be great for America.”
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‘Seinfeld’ star mounts comeback after infamous rant sparked career fallout
“Seinfeld” star Michael Richards has returned to the comedy stage for the first time in nearly 20 years.
The 76-year-old comedian took the stage Wednesday night for his new tour, “Michael Richards: An Evening of Conversations, Questions and Answers.” The tour marks the first time Richards has participated in a public event since a racist outburst derailed his career in 2006.
Richards spoke candidly about the moment that changed his life and why he chose to turn down jobs for the past 17 years. The comedian was wild and rambunctious at times as he acted out scenes from the TV show that put him on the map, according to The Hollywood Reporter.
“I was forced to revisit [my backstory] because 19 years ago, I was in a comedy club, and I was a very naughty, naughty man,” he told the crowd. “That night, doing my act, I got interrupted, got heckled, and I really took it in the wrong way. It went really bad, and I said some awful things. Although I was trying to lift it into comedy, believe it or not, playing this idiot who’s a racist, I’m channeling all this goo-gah, which is what I do as a Dionysian most of the time. I don’t really work with an act, I’m very loose on stage, very loosey-goosey. That goosey got me into some trouble.”
‘SEINFELD’ STAR MICHAEL RICHARDS ‘FOUND FAITH’ DURING SELF-IMPOSED HIATUS FOLLOWING RACIST RANT
The “Seinfeld” star stepped out of the spotlight after the 2006 incident at the Laugh Factory, where Richards was filmed yelling racial slurs at a group of hecklers during a stand-up set.
The extended break lasted 17 years, according to Richards.
“I thought I would just back off and step into myself apart from show business, apart from the acting, apart from always being moved through character,” he said according to the outlet. “How about being moved through myself? I took an exodus and I spent many, many years just looking very, very closely at mood, feeling, thought, dialoguing with mood, feeling and thought, paying attention to my dreams.”
The “Trial and Error” star noted he “took lots of calls” from people who wanted to offer him a route back into acting, but he chose not to take anything.
“Something else wanted me to stay alone, to be a reclusive,” he told the crowd. “I spent a lot of time each morning in the Santa Monica mountains. I needed the sun. I stuck with the sun, with the earth. I felt that the order of nature supported me in gathering a kind of order within myself.”
‘SEINFELD’ STAR MICHAEL RICHARDS SAYS RACIST RANT WAS ‘DESPICABLE’ AND LED TO SELF-IMPOSED HOLLYWOOD EXILE
Richards began performing comedy at clubs in the 1970s and ’80s. The comedian was noticed by Billy Crystal, who gave him a spot on his first television special. Richards went on to star as a regular in “Fridays.”
Eventually, he landed the role of Kramer in “Seinfeld” — which ran from 1989 until 1998. Richards won three Emmy Awards for outstanding supporting actor in a comedy series.
Richards was handed his own show, “The Michael Richards Show,” in 2000, but it was canceled after two months.
During his time on the show “Seinfeld,” Richards’ character was a fan favorite. The quirky Kramer lived across the hall from Jerry Seinfeld’s character. The two remain friends today, despite Richards largely stepping away from stand-up in 2007.
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Richards explained he chose to cancel himself in a memoir released in 2024.
“I took myself out,” he wrote in “Entrances and Exits.” During his time away from Hollywood, Richards worked on himself, so he could understand what led to the angry moment.
“I found faith along the way,” Richards previously told Fox News Digital. “Faith in creation and how marvelous this system is set up to – well, it’s rather merciful in that it allows us to reflect upon our wrongs and move on to get to a better place in oneself, to improve. The state of improvement. I’m fascinated by that. We as human beings can learn from our mistakes.”
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Richards admitted he was “swept up by the rage” he felt when heckled by the audience members.
“I tried in the beginning, but it was all going wrong,” Richards recalled. “It’s a bad night, and I’m rather fascinated with just how bad it’s getting.”
“That’s another thing. As an artist late at night, I’m curious to see, because sometimes I’ve had really terrible nights and I stick with it and I come out with an interesting bump,” he added. “And what I mean by a bump is, I’ll find some comedy and button up the performance. That night, I think I should have just left the stage.”
Richards joked he should have said, “Goodnight, ladies and gentlemen. And I promise if you come back next week, I’ll be funnier.”
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PGA Tour golfer’s late girlfriend’s heartbreaking social media post comes to light
Makena White, the girlfriend of PGA Tour golfer Jake Knapp, was mourned across the golf world on Friday as it was revealed she had died at the age of 28.
White’s final social media post came on Aug. 11, when she celebrated Knapp finishing up his second season.
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“Year 2 of first fairway hugs & watching you live out your dreams,” she wrote in the caption on Instagram along with a photo of the two walking on the golf course. “Second season in the books — forever grateful to be on this walk with you, here’s to many many many more!
“I looooove you sweet boy, you make it so dang easy to be proud.”
The heartbreaking message came to light as her death was revealed on Instagram by a friend.
“Makena was one of a kind,” the Friday post read. “She had this rare way of making you feel special, and her huge heart was always overflowing with love. To be loved by Makena was a gift; one that came with endless laughter, so much joy, and a healthy sprinkling of chaos as we tried to keep up with her travel schedule.”
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Knapp broke his silence through his manager.
“It’s an understatement to say how hard all of this is to process for everyone who knew Mak, especially her family and friends, who deserve privacy and respect during this difficult time,” a statement to The Associated Press read.
“Makena was such a thoughtful person whose selflessness toward others is something I will always appreciate. We shared so many unforgettable memories together and now that she’s no longer with us, it’s a tough reality to comprehend.
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“She had an incredible family, great friends, and her fun, outgoing energy will be missed by all of us.”
WNBA coach erupts after star player injured in playoff game: ‘F—ing malpractice’
Minnesota Lynx head coach Cheryl Reeve got into a heated altercation and was ejected during the team’s Game 3 loss against the Phoenix Mercury on Friday night.
Reeve received her second technical foul in the final minute of the Lynx’s 84-76 defeat. She was irate after Mercury forward Alyssa Thomas went across Lynx star Napheesa Collier’s body for the steal and then dribbled the length of the court for the game-sealing lay-up.
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The longtime WNBA head coach was fuming as Collier was down on the floor in pain. Reeve got into the face of an official and Lynx guard Courtney Williams and other assistants had to hold her back.
Instead of taking questions about the game, Reeve went on a two-minute rant about the league’s officiating. The WNBA’s inconsistent officiating had been topic du jour for players and coaches throughout the season.
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“If this is what the league wants, OK, but I want to call for a change of leadership at the league level when it comes to officiating,” Reeve said, via ESPN. “The officiating crew that we had tonight, for the leadership to deem those three people semifinal-playoff worthy, it’s f—ing malpractice.”
Reeve said Collier “probably has a leg fracture,” though she nor the team elaborated on her status. She was upset Collier had no free throws in the game, five fouls and finished it “with her leg being taken out.”
Phoenix took a 2-1 series lead with the win.
Las Vegas Aces head coach Becky Hammon was also upset with how her series against the Indiana Fever was being officiated. She said after Game 2 that the physicality of the playoffs was “out of control.”
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“The physicality’s out of control for sure,” Hammon said. “You can bump and grab a wide receiver in the NFL for those first five yards, but you can do it in the W for the whole half court. You put two hands on somebody, it should be an automatic foul. The freedom of movement? There’s no freedom. I’m not saying we’re not fouling, too. I’m not saying that. I’m saying it’s out of control.”
7 critical exercise blunders that could be sabotaging your health as you age
Experts agree that exercise is vital to longevity and helps to preserve muscle mass, bone density and joint health as we age — but it’s important to approach workouts in the right way to ensure safe, optimal results.
The general guideline is for healthy adults to get 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week, along with at least two days of strength training and activities to improve balance.
However, these recommendations should be modified to meet each individual’s physical abilities and conditions, according to the Centers for Disease Control and Prevention.
FITNESS EXPERT REVEALS 6 PILLARS OF STRENGTH TRAINING THAT OLDER ADULTS SHOULD MASTER
“Most adults are not failing in the gym because they are lazy — they are failing because no one ever taught them how to train for the stage of life they are in right now,” Marfred Suazo, a fitness professional known as Fonz the Trainer in New York City, told Fox News Digital.
“They keep doing the same workouts they did years ago and wonder why their back aches, their knees are sore and their progress has stalled.”
Fox News Digital spoke with fitness experts to identify some of the most common mistakes older adults make when working out — and how to avoid them.
Mistake No. 1: Training only what you see in the mirror
“Most people focus only on the chest, arms, quads and abs, because that is what they see in the mirror,” Suazo said. “But ignoring your back, glutes, hamstrings and core creates poor posture, weak links and, eventually, pain.”
OLDER ADULTS SHOULD TARGET THESE MUSCLES WHEN STRENGTH-TRAINING, SAYS FITNESS PRO
To counteract this, Suazo recommends training the muscles you cannot see — a strategy that he calls “non-mirror training.”
“Add rows, Romanian deadlifts, hip bridges, Paloff presses and farmer’s carries to your routine,” he advised. “This type of training builds strength that shows up in your posture, balance and the way you move every day.”
Mistake No. 2: Training like you’re still 25
Orrie Markfeld, a personal trainer at Life Time Garden City in New York, said a common mistake he sees is older adults trying to work out with the same intensity and volume as when they were younger, which often leads to overuse injuries and burnout.
“The solution is simple: train smarter,” he recommended to Fox News Digital. “Follow principles of progressive overload and proper mechanics, and make recovery days a priority.”
“Longer warm-ups, mobility prep and respecting rest go a long way toward preventing setbacks.”
Mistake 3: Relying only on cardio
“Walking, biking and spin classes are great, but if you avoid strength training, you lose muscle and power with every passing year,” Sauzo told Fox News Digital. “That makes you more likely to get hurt and slows recovery.”
Building muscle helps protect the joints, speeds up metabolism and ensures strength for life, according to the expert.
“They keep doing the same workouts they did years ago and wonder why their back aches, their knees are sore and their progress has stalled.”
Suazo confirmed that adults should strength-train at least two times per week. “Start light, master the form and progress slowly,” he recommends.
Markfeld agreed that many older adults stick only to cardio, thinking it’s all they need.
“The problem is, skipping resistance training accelerates muscle and bone loss, which are critical for staying active and independent,” he reiterated.
“Including two to three days a week of strength and resistance-specific work is ideal. This can be as simple as bodyweight movements, resistance bands or dumbbells, focusing on compound/functional movements like squats, pushes and pulls.”
Mistake 4: Skipping warmups
Going straight from sitting at a desk to lifting weights is a recipe for injury, according to Suazo.
“Cold muscles and stiff joints make even simple exercises harder than they should be,” he warned.
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To help ensure a safe, successful workout, Suazo recommends spending five minutes preparing your body. This can include walking as well as doing hip openers, shoulder circles and a few bodyweight squats.
“You will lift better, feel better and recover faster,” the expert said.
Mistake 5: Moving too fast or lifting too heavy
“Fast, sloppy reps and ego lifting are the reason most people end up with sore shoulders and bad backs,” Suazo cautioned.
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The trainer emphasized the importance of slowing down.
“Choose a weight you can control, move with intention and feel the muscles working,” he said. “Controlled reps will keep you safe and build strength you can use.”
Mistake 6: Forgoing recovery
“If you are sore all the time, you are not getting stronger, you are just breaking your body down,” Suazo said. “Strength is built when you recover, not just when you train.”
It’s important to make recovery part of your plan, the expert advised. This can include walking, stretching, taking an active recovery day and getting quality sleep.
“Your body will reward you by coming back stronger.”
Mistake 7: Neglecting mobility and stability
“Many people overlook mobility and balance work,” Markfeld noted. “These decline naturally with age and are major factors in injury risk.”
“Focus on non-mirror training, slow your movements down and respect your recovery time.”
He suggests dedicating 10 to 15 minutes of every workout to joint mobility, core stability and balance exercises.
“Simple drills like ankle mobility before squats or single-leg balance work can have a huge payoff in long-term health,” Markfeld said.
Overall, Suazo said, training as you age is not about doing more — it is about doing it right.
“Focus on non-mirror training, slow your movements down and respect your recovery time. When you train this way, you will move better, feel younger and keep doing the things you love without pain holding you back.”