Exercise - Empowered Ageing | Enhancing Life in Algarve for Senior Expats through personal training and health coaching

Exercise with Arlindo

Innovative & Holistic Exercise Programs for Healthy Ageing
At Empowered Ageing, we offer personalised movement programs that go far beyond traditional exercise. Our holistic approach integrates physical activity with overall well-being, supporting every individual, from those with physical limitations or health concerns (such as osteoarthritis, back pain, poor balance, reduced flexibility, or Parkinson’s), to those seeking greater strength, agility, and vitality.
Whether you're starting from scratch or looking to elevate your fitness, our progressive training system meets you where you are and helps you evolve safely, confidently, and joyfully.

The sky is the limit!
Your Path of Progression:
From Foundations to Freedom
We believe in guided, sustainable progression. That’s why our exercise system is structured into three levels
- helping you build from a solid foundation to your fullest physical potential.
🔹Level 1: The Pillars – Rebuilding the Base
Sit and stand from a chair without using your hands
Get up from the floor without assistance
Improve posture, mobility, and basic strength
Reduce joint pain and enhance daily function
🔸Level 2: Autonomy – Strengthening Independence
Sit and stand from the floor with minimal assistance
Walk 5–10 km comfortably
Master rolling and fall-prevention techniques
Perform daily activities with greater ease and confidence
🔺 Level 3: Agility – Reaching Your Best Shape
Move freely and confidently on the floor
Perform advanced physical movements
Walk over 10 km, even on varied terrain
Participate in high-level group classes and other physical activities
Discover your full potential and enjoy a vibrant, active life
1 – Private Sessions (Individual or Small Group)

Ideal for those with significant health concerns, physical limitations, or those who feel more comfortable starting with individual attention
One-on-one or small group (2 people) sessions for a fully personalised experience
Comprehensive assessment to create a customised fitness plan
Focus on your unique goals, challenges, and pace
Supportive, empathetic guidance to build strength, confidence, and mobility
2. Vital Flow Group Classes

Experience the energy and support of a small group in a dynamic and inclusive environment.
Designed for a wide range of fitness levels and physical abilities
Not recommended for those with major health concerns or severe limitations
Focus on improving strength, flexibility, balance, coordination, and fall prevention
Includes a variety of fun and functional practices:
Games for Brain & Body
Falls & Rolls
Animal Flow
Circuit Training
Playground for Healthy Ageing
3. Ninja Warriors Private Group

A fun, empowering movement class inspired by martial arts.
Focus on strength, flexibility, balance, and self-defence techniques
Inspired by Kickboxing, Karate, Taekwondo, and Kung Fu, adapted for healthy ageing
Train in a supportive, small group setting (max 6 participants)
Perfect for those who want a fun, engaging, and energising alternative to traditional workouts
Not painful, not boring — just powerful and playful!
4. Animal Flow Private Group

A ground-based movement program that’s both challenging and deeply rewarding.
Improves strength, mobility, flexibility, coordination, and body awareness
Adapted to suit mature bodies and those with health or mobility restrictions
Small groups of 3–6 participants
A dynamic and mindful way to reconnect with your body’s natural movement potential
.
5. Fall Prevention & Safe Landing

Build Confidence, Prevent Injuries, and Age with Resilience
Falls are one of the leading causes of injury, loss of mobility, and even death among older adults, often resulting in broken bones, hospitalisations, or long-term limitations. As we age, reduced strength, balance, coordination, and reaction time can significantly increase the risk of falling. But falling doesn’t have to mean injury, and it doesn’t have to be inevitable.
Our Fall Prevention & Safe Landing classes and workshops are designed to empower mature adults with the skills, strength, and confidence to prevent falls — and to know how to fall safely if it ever happens.
This innovative program blends functional movement, agility training and dynamic balance exercises to help you:
🌀 Improve balance, reaction time, and spatial awareness
🧠 Strengthen the brain-body connection with mindful movement
🦵Rebuild leg strength and joint stability
🤸 Learn safe falling and landing techniques to reduce injury risk
🧘‍♀️ Boost confidence and reduce the fear of falling
💪 Increase autonomy, safety, and resilience in daily life.
Whether you're new to movement or already active, these classes meet you where you are. Taught in a supportive and inclusive environment, they offer a fun, practical, and life-changing way to stay mobile, independent, and protected.
Fall Prevention is not just a class — it's a form of life insurance for your body. It’s a proactive way to age with strength, security, and peace of mind.
Just a few photos of our clients
What people say about us...
Class locations

Lagos

Beco da Horta 4, 8600-733 Lagos, Portugal

Portimão

Tv. do Lote 74, 8500-617 Portimão, Portugal