Precerpt from Grandma's Ninja Training Diary: Falling
Learning to Fall: Lessons from Rock Climbing for Staying Active in Your 70s
It wasn’t in a regular gym, lifting weights or walking on a treadmill, that I learned one of the most important lessons about fitness and longevity. It was on a rock wall—where falling is inevitable. Every climber in training falls, and falls frequently. But what separates the experienced from the injured is how they fall.
That lesson isn’t just for climbing. It’s for life—especially for those of us in our mid-70s who are still active and working out nearly every day. Our bodies are more fragile than those of our younger gym peers, but that doesn’t mean we have to be fragile people. Learning to fall safely can make the difference between continuing an active lifestyle and being sidelined by an injury.
The Art of Falling—Land on Your Butt!
In rock climbing, you don’t just drop when you lose your grip. You learn to fall with intention. And the best way to absorb impact? Land on your butt.
It sounds funny, but your glutes are one of the best-padded areas of your body. A controlled fall to your backside takes the pressure off your ankles, knees, and wrists—common sites of injury for older adults who instinctively try to catch themselves. The key is to:
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Tuck your chin to protect your head.
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Keep your arms in—don’t reach out to break your fall.
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Bend your knees to avoid jarring your joints.
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Aim for your butt and roll slightly back to disperse impact.
It’s counterintuitive at first, but resisting a fall—stiffening up, flailing, or bracing with your hands—often leads to worse injuries. Practicing this technique can make it second nature.
Training for a Safer Fall
The good news? We can train for this. Balance exercises, core strength, and flexibility all contribute to fall prevention and fall resilience. Here’s what I’ve incorporated into my routine:
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Balance Work – Simple exercises like standing on one leg while brushing my teeth or doing heel-to-toe walks strengthen stabilizing muscles.
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Leg Strength – Squats and step-ups keep my legs strong so I can recover more quickly if I stumble.
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Core Engagement – A strong core supports controlled movement and helps with quick reactions.
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Fall Practice – Yes, I practice falling onto a padded surface. Knowing how to land safely reduces fear and makes a real-world fall less dangerous.
Embracing the Inevitable
Aging doesn’t mean giving up movement—it means adapting to it. I’m not as invincible as I was at 25, but I don’t need to be. I just need to be smarter. Whether it’s on a climbing wall, in the gym, or stepping off a curb, I remind myself: It’s not about never falling. It’s about knowing how to fall when it happens.
And so, for me, aging doesn’t mean pulling back—it means pushing forward with experience on my side. There’s no reason a 75-year-old can’t train like a 25-year-old, whether that’s in the gym, on a rock wall, or tackling ninja obstacles. I may not be able to go as far or as fast (but that is often more a matter of my vertical challenges (short people stuff) than any age challenges. The idea that we need to be “protected” from challenge and risk is just someone else’s prejudice. I spent my younger years in the military, pushing my limits, and I see no reason to stop now. Whether it’s mastering a climb, improving balance, or learning to fall, I train because I can.
Would love to hear from others—have you ever trained for falling? What strategies have helped you stay active and injury-free as you age?
Book description:
Grandma’s Ninja Training Diary is the inspiring true story of a 70-year-old grandmother who dares to dream big—by training for American Ninja Warrior. Teaming up with coach and trainer Brittany Renz, she embarks on a three-year journey to build strength, resilience, flexibility, balance, and endurance—starting from scratch.
Told in a dynamic mix of diary entries, coaching insights, and behind-the-scenes reflections, this book chronicles the ups and downs of late-in-life athletic training. From gym workouts to rock climbing, yoga to injury recovery, sleep to mindset—every aspect of the transformation is explored with honesty and humor.
Grandma shares what she’s learning; Coach Brittany explains why she’s right—or wrong. Together, they offer a realistic, encouraging look at what it takes to pursue an extraordinary goal at any age.
Part training manual, part motivational memoir, Grandma’s Ninja Training Diary is packed with practical tips for readers over 50 who want to improve their fitness, health, and confidence. You’ll also get insider insights into the world of American Ninja Warrior, strategies for balancing real life with ambitious goals, and hard-won wisdom about success, failure, and the joy of simply showing up.
Read more precerpts from Grandma's Ninja Training Diary and related posts HERE.
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Julia Aziz, signing her book, Lessons of Labor, at an event at Book People in Austin, Texas.
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