Oprah at 72: How Strength Training and a 50‑Pound Loss Reframed Her Health and Public Image

Table of Contents

1. Key Highlights
2. Introduction
3. From knee surgery to kettlebells: tracing Oprah’s fitness turn
4. Why resistance training matters after 60
5. Deadlifts and the trap bar: what Oprah’s workout demonstrates about technique and tool choice
6. Managing knee and joint health while lifting
7. Nutrition and recovery: preserving muscle while losing weight
8. Translating celebrity example into everyday practice
9. A practical 12‑week strength plan for older beginners
10. Common mistakes and how to avoid them
11. How to choose a trainer or program
12. Timeline and realistic expectations: what a 50‑pound change typically involves
13. Oprah, body shaming, and the cultural conversation about weight
14. Celebrity fitness: advantages, limits and lessons for non‑celebrities
15. Mental and social benefits of training later in life
16. When to seek professional help
17. Practical gear and space: minimal setup for effective training
18. Case studies: older lifters showing what’s possible
19. Measuring progress beyond the scale
20. The social ripple: how a public figure’s fitness choices influence others
21. Closing perspective
22. FAQ

Key Highlights

• Oprah Winfrey, now 72, shared an Instagram video showing deadlifts and credited strength training with helping her lose roughly 50 pounds and feel markedly stronger.
• Her fitness shift followed knee surgeries and years of public body‑shaming; she now advocates for strength training as a way to preserve muscle, mobility, and confidence as people age.
• Oprah’s journey highlights practical lessons for older adults: careful progression, attention to joint health, adequate protein and recovery, and the potential for meaningful strength gains at any age.

Introduction

Oprah Winfrey posted a workout video that does more than showcase a celebrity in workout gear: it demonstrates a purposeful approach to aging and health. Filmed in her outdoor gym, the clip shows her performing several reps of deadlifts—an exercise that taxes many major muscle groups—while looking energetic and composed. Captioned with reflections on how life at 72 “is looking different than every other decade,” the post traces a path from knee surgery and long‑standing body insecurities to a disciplined regimen built around strength training and hiking. The message is practical and unvarnished: build and maintain muscle, protect your joints, and try something new.

That shift matters beyond Oprah’s own life. Muscle loss with age is widespread; maintaining strength predicts independence, reduces fall risk, and supports metabolic health. When a public figure of Oprah’s visibility emphasizes resistance training, the conversation moves from celebrity photo ops to everyday decisions about how people approach fitness as they get older.

This article outlines what Oprah’s video reveals, explains why strength training carries outsized benefits after 60, lays out safe and effective approaches to deadlifts and other lifts for older adults, addresses joint considerations after knee surgery, and translates celebrity inspiration into a practical 12‑week plan anyone can adapt.

From knee surgery to kettlebells: tracing Oprah’s fitness turn

Oprah’s post is not a sudden spectacle; it reflects a multi‑year process. After knee surgeries she says she focused on walking and hiking, progressively increasing distance to three to five miles daily and tackling 10‑mile hikes on weekends. That aerobic foundation led her to strength training. She writes that she “decided to add strength training to my workouts because we all need to maintain muscle as we get older,” and admits learning the ropes—“I didn’t know what a deadlift was”—only after hearing friends such as Adele talk about lifting.

Her public account contains two themes that recur in similar transformations. First, a health setback—knee surgery in her case—became the pivot point that reframed priorities from aesthetic concerns or fleeting trends to function and longevity. Second, the process involved incremental goals: longer hikes, learning lifts, and a multi‑year commitment that yielded measurable change, including a reported 50‑pound weight loss.

This trajectory mirrors many real‑world cases. People who enter rehab or physical therapy after surgery are often steered toward gradual loading and mobility work; those who adhere to progressive resistance training frequently report better outcomes and sustained activity levels. Oprah’s narrative reinforces two realistic truths: setbacks can prompt sustainable change, and strength training is not reserved for the young or highly athletic.

Why resistance training matters after 60

Aging brings physiological changes: muscle mass and strength decline, bone density decreases, and balance and coordination can deteriorate. The term sarcopenia describes the progressive loss of muscle mass with age. Left unchecked, it leads to lower functional capacity, higher fall risk, and difficulties in performing daily tasks.

Resistance training reverses or slows those processes. Lifting weights increases muscle cross‑sectional area, enhances neural recruitment of muscle fibers, stimulates bone remodeling, and improves balance and gait mechanics. Strength gains occur rapidly because early improvements come from better coordination and motor unit activation, while muscle hypertrophy develops over months of consistent work.

Practical benefits extend beyond raw numbers on a scale:

• Functional independence: Stronger legs and hips make stairs, chair rises, and carrying groceries easier and safer.
• Metabolic health: Preserved muscle mass supports resting metabolic rate and improves glucose handling.
• Bone health: Loading bones through resistance exercises and impact activities improves density and lowers fracture risk.
• Mental health: Weight training reduces symptoms of anxiety and depression for many older adults, and achieving progressive goals reinforces self‑efficacy.

Oprah’s emphasis on strength training and hiking illustrates a balanced approach—cardiovascular endurance for daily energy, plus resistance work to preserve the structures that allow independence.

Deadlifts and the trap bar: what Oprah’s workout demonstrates about technique and tool choice

The deadlift is a compound lift that engages the posterior chain—glutes, hamstrings, lower back—and core stabilizers. It also involves grip strength and coordination. For older adults, the trap bar (also known as a hex bar) offers specific advantages over a conventional straight bar for deadlift variations.

Why the trap bar helps:

• The neutral grip and center of mass closer to the body reduce shear stress on the lower back.
• The lift feels more like a vertical push rather than a forward hinge, which reduces lumbar torque.
• The elevated handles of many trap bars make the movement accessible to those with limited hip mobility or shorter torsos.

Oprah’s use of a trap bar and her stable, controlled repetitions provide a useful model for older lifters: choose equipment that reduces injury risk and enables proper mechanics.

Key technical points for safe deadlifting:

• Hip hinge first: The movement starts with pushing hips back, not bending at the knees only.
• Neutral spine: Maintain a straight line from head to tailbone; avoid rounding the lower back.
• Brace the core: Take a deep breath and hold tension through the midsection to protect the spine.
• Shoulder position: Keep shoulders back and engaged; they should not be rounded forward.
• Controlled tempo: Lower the bar with control; explosive speed is not necessary for most older lifters.

Progression matters. Begin with bodyweight hip hinges, then progress to kettlebell deadlifts or trap bar deadlifts with light loads. Sets of 6–12 repetitions with a focus on technique build strength and confidence. As strength increases, increase load in small increments—2.5–5 pounds—rather than chasing heavy singles.

Managing knee and joint health while lifting

Knee surgery motivated Oprah’s fitness priorities. For anyone with previous knee procedures or chronic joint pain, weight training remains possible and beneficial, but it requires adjustments.

Precautions to follow:

• Surgical clearance: Obtain a personalized plan from a surgeon or physical therapist before returning to heavy loading.
• Mobility baseline: Evaluate hip and ankle mobility; stiff hips or ankles can shift load to the knees.
• Load distribution: Emphasize posterior chain strength (glutes and hamstrings) to offload the knees.
• Avoid deep, unsupported knee flexion early on: Partial ranges or box squats can protect vulnerable knees while building strength.
• Use variations with lower joint stress: Trap bar deadlifts, Romanian deadlifts, and hip thrusts strengthen the hips and glutes with reduced knee torque.

Rehabilitation paradigms often emphasize progressive loading: begin with isometrics, then add concentric work, and finally include eccentric control. Physical therapy protocols provide useful sequencing: pain‑limited isometrics to calm inflamed tissue, closed‑chain exercises to retrain functional patterns, and then gradual increases in load and complexity.

A focus on neuromuscular control pays dividends. Improving proprioception and quadriceps‑hamstring balance lowers injury risk. Balance drills—single‑leg stands, tandem walking—paired with strength work reduce fall risk and support joint health.

Nutrition and recovery: preserving muscle while losing weight

Losing weight and building or preserving muscle simultaneously requires an intentional approach to diet and recovery. Oprah’s combination of increased activity—hiking and resistance training—likely contributed to energy expenditure, but nutrition determines whether weight loss sacrifices muscle or protects it.

Protein targets and distribution:

• Older adults typically require more protein per kilogram of body weight than younger adults to stimulate muscle protein synthesis. A practical target ranges from about 1.0 to 1.5 grams of protein per kilogram of body weight daily, adjusted for activity level and medical conditions.
• Distribute protein evenly across meals to maximize muscle protein synthesis—roughly 25–40 grams per meal depending on body size.

Caloric strategy:

• Aim for a moderate calorie deficit that results in slow, sustainable weight loss—commonly 0.5 to 1.0 pound per week—rather than aggressive dieting that can accelerate muscle loss.
• Prioritize whole foods: lean proteins, vegetables, whole grains, legumes, and healthy fats provide nutrients for recovery and satiety.

Micronutrients and supplements:

• Vitamin D and calcium support bone health—especially relevant for older adults engaging in weight training.
• Omega‑3 fatty acids may support recovery and reduce low‑grade inflammation.
• Creatine supplementation has evidence for improving strength and muscle mass gains even in older adults; discuss with a clinician before starting.

Sleep and recovery:

• Recovery matters as much as the workout. Sleep deprivation impairs muscle repair and hormone regulation.
• Build rest days into the week. For many older adults, two to three resistance sessions per week with adequate recovery yields consistent progress without overuse.

Hydration and joint lubrication:

• Maintain hydration to support joint health and performance. Small, frequent fluid intake during workouts helps older adults tolerate exercise better.

Oprah’s steady approach—mixing cardio and strength across months and years—aligns with a nutrition and recovery framework that privileges consistency over extremes.

Translating celebrity example into everyday practice

Celebrities have resources—trainers, private facilities, chefs and medical teams—that most people do not. That difference matters. Still, the core principles Oprah demonstrates are accessible:

• Focus on function, not just scale weight. Improved stamina, ability to climb stairs, and reduced pain matter more than a clothing size.
• Start with manageable goals. Hike a little farther each week or add a single resistance session and build from there.
• Learn movement patterns first: hip hinges, squats, presses, pulls. Mastery of basic mechanics prevents injuries and accelerates benefits.
• Use equipment wisely. A trap bar, kettlebell, or dumbbells can be more approachable than a straight bar for many beginners.

Real‑world example: a 68‑year‑old retiree begins walking three mornings per week, adds a single 30‑minute resistance session using bodyweight and kettlebells, and within three months notices climbing stairs is easier. Those functional wins often sustain motivation more reliably than cosmetic goals.

Oprah’s public statement—“go try something new. You never know where it will lead you”—encourages experimentation with low‑risk tools and progressive targets.

A practical 12‑week strength plan for older beginners

The following program is a conservative, adaptable template intended for generally healthy older adults with medical clearance. Adjust loads, volume and exercises according to ability and any specific medical guidance.

Principles:

• Frequency: 3 resistance sessions per week on nonconsecutive days (e.g., Monday, Wednesday, Friday).
• Focus: Compound movements (push, pull, hinge, squat), balance work, and mobility.
• Progression: Increase load or reps every 1–2 weeks by small increments.
• Warm‑up: 8–10 minutes of light cardio and dynamic mobility each session.

Weeks 1–4: Establish mechanics and consistency

• Warm‑up: 5–8 minutes brisk walk or stationary bike + dynamic hip circles, leg swings.
• Workout A:
  • Trap bar deadlift or kettlebell deadlift: 3 sets of 8 reps (light to moderate)
  • Seated or assisted row: 3 sets of 10–12 reps
  • Seated or standing overhead press (dumbbells): 3 sets of 10 reps
  • Glute bridge: 3 sets of 12 reps
  • Standing single‑leg balance: 3 × 20–30 seconds each side
• Workout B:
  • Goblet squat or box squat: 3 sets of 10 reps (use a box to limit depth)
  • Lat pulldown or banded row: 3 sets of 10–12 reps
  • Step‑ups onto a low platform: 3 sets of 10 each leg
  • Farmer carry with light dumbbells: 3 × 30–60 seconds
  • Core: Pallof press or short plank: 3 × 20–30 seconds

Weeks 5–8: Build strength and confidence

• Increase load or add a set to the primary lifts.
• Workout A:
  • Trap bar deadlift: 3–4 sets of 6–8 reps
  • Bent‑over row or machine row: 3 sets of 8–10 reps
  • Dumbbell incline press: 3 sets of 8–10 reps
  • Bulgarian split squat (bodyweight progression): 3 sets of 8 each leg
  • Single‑leg balance with eyes closed: 3 × 20 seconds
• Workout B:
  • Goblet squat or front squat (light): 4 sets of 6–8 reps
  • Assisted pull‑up or band pull‑apart: 3 sets of 8–12
  • Romanian deadlift with dumbbells: 3 sets of 8–10
  • Overhead carry: 3 × 30–60 seconds
  • Core anti‑rotation work: 3 × 10–12 each side

Weeks 9–12: Consolidate gains and periodize intensity

• Introduce slightly heavier sets with longer rest between heavy sets.
• Workout A:
  • Trap bar deadlift: 4 sets of 5 reps (increase load from week 8)
  • Barbell or machine row: 4 sets of 6–8 reps
  • Dumbbell bench or floor press: 3 sets of 6–8 reps
  • Reverse lunge: 3 sets of 8 each leg
  • Balance progression: single‑leg deadlift with light weight: 3 sets of 8
• Workout B:
  • Back squat variation or goblet squat: 4 sets of 6
  • Pull movement: 4 sets of 6–8 (weighted or banded progress)
  • Hip thrust: 4 sets of 8–10
  • Carry variations: 3 rounds of loaded walk for distance
  • Core: Farmers walk and standing anti‑rotation hold

Recovery week every fourth week

• Use the fourth week as a deload: reduce volume by 40–60% but maintain movement quality.

Safety notes:

• Begin conservatively and err on the side of lighter loads if in doubt.
• Prioritize form over load; a slow, technically sound set trumps a heavier but sloppy lift.
• Report any sharp joint pain or unusual symptoms to a clinician promptly.

Common mistakes and how to avoid them

Many well‑intentioned starters make predictable errors. Awareness prevents setbacks.

Mistake: Rushing progression and lifting too heavy too soon. Fix: Follow gradual overload. Increase weight in small increments only when you can complete prescribed reps with good technique.

Mistake: Neglecting mobility and warm‑ups. Fix: Prioritize dynamic warm‑ups and short mobility sessions to protect joints and maintain range of motion.

Mistake: Skipping recovery and sleep. Fix: Treat rest as a training variable. Build in rest days, prioritize sleep and manage stress.

Mistake: Following fad diets that produce rapid weight loss. Fix: Favor sustainable dietary changes that preserve protein and nutrients, limiting muscle loss and supporting energy for training.

Mistake: Copying celebrity workouts without context. Fix: Adapt workouts to your resources and baseline; trainers and physiotherapists help translate movements and loads to individual needs.

How to choose a trainer or program

A competent coach speeds progress and reduces injury risk. Look for:

• Credentials: Certified strength and conditioning professionals or physiotherapists with experience training older adults.
• Practical assessment: Trainers should assess movement patterns, mobility and medical history before programming.
• Communication: The coach explains why each exercise matters and how it fits into long‑term goals.
• Progress tracking: A plan should include measurable milestones and periodic testing.
• Red flags: Trainers who push maximal loads too soon, provide cookie‑cutter plans with no assessment, or discourage medical consultation.

Community options: local YMCAs, community centers, and senior fitness programs often offer group classes led by knowledgeable instructors at lower cost and with social support.

Timeline and realistic expectations: what a 50‑pound change typically involves

Oprah’s transformation unfolded over roughly two years. That pace aligns with sustainable approaches. Rapid weight loss can produce muscle loss and metabolic slowdown; losing 50 pounds over 24 months equates to an average of about one pound per week—well within conservative recommendations.

Strength gains are often measurable within weeks:

• Neuromuscular improvements increase strength before obvious muscle hypertrophy.
• In older adults new to resistance training, initial strength gains may be substantial even without large increases in muscle mass.
• Muscle hypertrophy becomes more evident after several months of consistent progressive overload and adequate nutrition.

Health markers to expect improvement in:

• Functional tests: faster timed up‑and‑go, improved chair‑stand times.
• Cardiovascular endurance: longer distances or durations walked without fatigue.
• Stability and balance: fewer stumbles, improved single‑leg stance times.
• Mental health: better mood, increased confidence and reduced anxiety about mobility.

Maintain perspective: changes in clothing size or appearance are secondary to improved function and quality of life.

Oprah, body shaming, and the cultural conversation about weight

Oprah’s candid recollection of being on magazine covers that labeled her “Dumpy Frumpy and Downright Lumpy” highlights a persistent issue: public commentary about bodies has lasting psychological effects. She described swallowing shame and eventually rejecting that narrative.

Her story contributes to a broader cultural push toward health over aesthetics and function over fashion. When a high‑profile figure reframes weight loss as a health and strength strategy—rather than purely an appearance goal—it shifts public conversation. That reframing matters for a few reasons:

• It reduces stigma: Emphasizing function encourages people at any size to focus on what their bodies can do.
• It encourages realistic goals: Achieving mobility and independence often requires different strategies than reaching an arbitrary model physique.
• It highlights lifespan thinking: Preparing for decades of life post‑60 demands preservation of muscle and bone, not short‑term fad dieting.

Oprah’s transparency—acknowledging pain, shame, and incremental work—offers a template for public health dialogue that prioritizes resilience.

Celebrity fitness: advantages, limits and lessons for non‑celebrities

Celebrities can access top trainers, customized meal plans, and private spaces for uninterrupted training. Those advantages accelerate outcomes but are not prerequisites for meaningful change.

Lessons to borrow:

• Consistency beats intensity: small, repeated wins build lasting habits.
• Seek qualified guidance: even a few sessions with a competent coach can teach efficient movement patterns and safety cues.
• Make fitness social: group classes, walking mates, or community programs improve adherence and enjoyment.

Limits to acknowledge:

• Celebrity timelines may compress progress into media cycles, which can create unrealistic expectations.
• Some public displays omit setbacks, plateaus, and medical supervision that actually underpin long‑term change.

Use celebrity examples as inspiration, not as instruction manuals.

Mental and social benefits of training later in life

Strength training and increased physical activity enhance psychological well‑being. Older adults who engage in regular exercise report improved mood, reduced anxiety, and better cognitive clarity.

Social aspects:

• Group exercise builds community, reduces isolation and supports accountability.
• Shared challenges—like a hiking goal or a small lifting milestone—create a sense of purpose.

Oprah’s public sharing invites participation and reduces stigma: seeing someone embrace strength at 72 normalizes effort for peers and younger adults alike.

When to seek professional help

Some conditions require medical or specialist input before beginning a resistance program:

• Recent surgeries, especially joint replacements or arthroscopic procedures.
• Uncontrolled hypertension or cardiac conditions.
• Neurological disorders that affect balance or coordination.
• Severe osteoporosis or history of fragility fractures.

Consult a primary care physician and, when indicated, work with a physiotherapist who can design a phased return to loading and coordinate with fitness professionals.

Practical gear and space: minimal setup for effective training

Oprah filmed in an outdoor gym with a trap bar, but meaningful strength training requires little equipment:

• Kettlebell(s): versatile for swings, deadlifts, and goblet squats.
• Dumbbells: adjustable weights serve many pressing and pulling patterns.
• Resistance bands: cheap, portable, and excellent for rows, pull‑downs and mobility work.
• Sturdy chair or box: for assisted squats, step‑ups and box squats.
• Walking shoes and a mat: adequate footwear and a non‑slip surface improve safety.

Those with limited space or budget can join community centers or find programs that use bodyweight progressions and bands.

Case studies: older lifters showing what’s possible

Examples illustrate the range of achievable outcomes. Consider a retired teacher, age 70, who began three weekly resistance sessions and within six months reduced her reliance on a cane for short distances, improved blood sugar control and gained enough strength to garden without pain. Another example: a 66‑year‑old man recovering from medial meniscus repair regained confidence and resumed hiking after six months of carefully progressed single‑leg exercises and posterior chain strengthening.

These narratives show that improvement tends to be functional and cumulative. They mirror elements of Oprah’s story—gradually longer hikes, the addition of strength work, and renewed capability.

Measuring progress beyond the scale

Tracking non‑scale victories keeps motivation alive. Useful metrics include:

• Time to walk a specific distance or climb a set number of stairs.
• Number of unassisted chair stands in 30 seconds.
• Duration of single‑leg balance.
• Load lifted on major compound movements (deadlift, squat, press) with attention to technique.
• Subjective measures: energy levels, sleep quality, pain reduction and mood.

Regular reassessment—every 6–8 weeks—helps refine programming and celebrate milestones.

The social ripple: how a public figure’s fitness choices influence others

Public figures create cultural templates. Oprah’s candidness may encourage middle‑aged and older adults to prioritize strength and mobility. That influence has practical implications: increased enrollment in community strength programs, higher demand for trainers experienced with older clients, and a shift in mainstream health messaging toward long‑term functional goals.

Healthcare providers and fitness professionals should respond by offering inclusive, evidence‑based options and by emphasizing safety and accessibility.

Closing perspective

Oprah’s post is more than a celebrity moment; it exemplifies a sustainable approach to aging well—rooted in progressive training, care for joint health, and lifestyle adjustments that include walking, strength work and consistent habits. Her willingness to admit she once “didn’t know what a deadlift was” should reassure anyone starting later in life: expertise is learned, not innate.

That learning, paired with a deliberate plan, sensible nutrition and attention to recovery, produces measurable benefits. The path from surgery and body‑shaming to strength and confidence is uneven, but the steps are straightforward and replicable. Try a movement, learn the mechanics, seek guidance when needed, and measure progress in daily life improvements rather than magazine covers.

FAQ

Q: Is it safe to start lifting weights at 70? A: Yes—provided you have medical clearance and begin with appropriate progressions. Strength training benefits older adults by improving muscle mass, bone density and functional independence. Start with low loads and focus on technique; consider working with a trainer or physiotherapist, especially after surgeries or chronic joint issues.

Q: What is a trap bar and why is it useful? A: A trap bar, or hex bar, is a hexagonal frame you stand inside to perform deadlifts. Its neutral grip and centered load reduce lower back shear and often feel more natural for people with limited hip mobility or back discomfort. It’s a solid choice for older lifters transitioning to heavier loading.

Q: Can you lose weight and build muscle at the same time after 60? A: It’s possible, especially for those who are new to resistance training. To maximize the chance of preserving or building muscle while losing fat, follow a moderate calorie deficit, eat adequate protein (commonly 1.0–1.5 g/kg body weight daily for many older adults), and maintain consistent strength training. Changes are slower than in younger people, but strength and function typically improve with proper programming.

Q: How fast should I expect results? A: Strength adaptations often appear within weeks due to improved neural efficiency. Noticeable muscle hypertrophy and functional changes typically require 8–12 weeks of consistent training. Sustainable weight loss often proceeds at 0.5–1.0 pound per week. Oprah’s multi‑year progress illustrates that meaningful change is cumulative.

Q: What precautions should someone with knee replacements or prior knee surgery take? A: Obtain clearance from your surgeon or physical therapist. Emphasize hip and posterior chain strengthening to support knee mechanics. Use modified ranges (box squats, partial depth) initially and progress based on pain and function. Avoid abrupt increases in load and incorporate mobility and balance work.

Q: How can I find a good trainer for older adults? A: Seek certified professionals who have experience with older clients or rehabilitation (e.g., NSCA, NASM, ACSM certifications, or physiotherapy backgrounds). Look for trainers who perform an initial assessment, ask about medical history, provide progressive programming, and explain the rationale behind exercises. Group programs at community centers can also be effective and more affordable.

Q: Do I need supplements to see progress? A: Supplements are not mandatory, but some can assist under medical guidance. Protein supplementation helps meet daily targets; vitamin D and calcium support bone health; creatine has evidence for aiding strength gains in older adults. Discuss supplements with a healthcare provider before starting.

Q: What are simple daily habits that support fitness gains? A: Prioritize sleep, hydrate, eat balanced meals with sufficient protein, incorporate daily walking or low‑impact cardio, perform mobility drills, and schedule regular resistance sessions. Small, consistent habits compound over months and years.

Q: How do I stay motivated when progress is slow? A: Track functional outcomes (e.g., stair‑climbing ability), celebrate small milestones, find a training partner or group, and set realistic, time‑bound goals. Focus on activities you enjoy—if hiking motivates you, use strength training to support longer hikes.

Q: How did Oprah’s journey change her relationship with public perception? A: Oprah has been open about past body shaming and described feeling hurt and internalizing criticism. Her fitness shift emphasizes health and function and demonstrates resilience. By sharing progress publicly, she reframes the conversation toward capability and longevity rather than appearance alone.

If you’re inspired by Oprah’s example, begin with a manageable step—walk a little farther, learn a hip‑hinge pattern, or book a session with a qualified trainer. Small actions compound into lasting capability that supports decades of movement and independence.