I’m 68 with 15% body fat and my own gym empire — my 6 secrets to being in incredible shape

At 68, Ellen Latham isn’t in great shape for her age — she’s in better shape than most people half her age.

“I’m proud to say I maintain around 15% body fat and have strong, well-developed muscle throughout my body,” the Orangetheory creator and co-founder told The Post. 

“But for me, it’s not just about how I look — it’s about what I can do and how I feel doing it.”

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She can do a farmer’s walking (carrying heavy weights) to the farmer’s market with ease — this is, after all, a woman who swam a mile the morning she gave birth to her son.

And she does it all while preaching a simple motto: “Let go of the idea of perfection. Progress is about being the best version of yourself.”

Here are her other secrets. 

Start early, but don’t be too hard on yourself 

“Fitness has always been a part of my life,” she said. 

“I was fortunate to grow up in a household where movement was the norm — my father was a P.E. teacher and football coach, so physical activity and discipline were part of the everyday rhythm.”

She’s competed in countless mini-triathlons and 10k races — but, as is the case with most people, “life brought its seasons,” she said. 

“Between career changes, motherhood and personal challenges, there were times when I had to reset and recommit to fitness.”

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Once she got a little older, her focus shifted as well

“Since my 40s, my approach has shifted the decades ahead.”

That’s what ultimately led to the model behind Orangetheory, which operates over 1,300 studios across the country: “science, structure and great metabolic work.”

Eat with intention, but don’t sell yourself short 

“For me, diet is all about balance and longevity,” she said. “I focus on fueling my body in a way that supports energy, strength and healthy aging.”

That means plenty of whole foods, organic produce, wild-caught fish and grass-fed meats. 

“Protein is the foundation — I aim to eat roughly my body weight in grams of protein each day to support muscle maintenance and recovery, especially as I get older,” she said. 

But that doesn’t mean there’s no room for a little indulgence. 

“I’m also Italian,” she quipped. “So yes, a great pasta dish, pizza and the occasional cannoli absolutely have a place in my life. It’s not about restriction. It’s about making mindful choices that help me feel my best and enjoy life at the same time.”

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Train smart, not just hard 

Latham is definitely no weekend warrior. 

“My weekly routine is all about structure, balance and consistency,” she said. “I work out six days a week, and each day has a purpose.”

She follows the Orangetheory Fitness template — which combines strength training with cardio intervals — three days a week and does one day of lifting heavy weights, which is especially important for older adults, as the rate of muscle loss accelerates with age. 

She also does a lot of walking, which research has shown can significantly decrease the risk of all-cause mortality. 

“One day a week, I do a weighted vest,” she said. 

She dedicates one day a week to Zone 2 walk, which involves walking at a pace that keeps your heart rate in Zone 2 of your maximum heart rate range, which is typically 60%–70% of your max heart rate.

“I’m still lifting much of the same weight I did years ago, aside from a few smart adjustments for areas that are orthopedically compromised.”

Ellen Latham, creator and co-founder of Orangetheory Fitness

This is known as the aerobic zone, where your body is efficiently burning fat for fuel and improving endurance without overstressing the heart or lungs.

Finally, she incorporates an hourlong stretch routine to support long-term flexibility and mobility whenever she can. 

“For me, this approach is about training smart — not just hard — and creating a sustainable movement practice that supports me in every area of life,” she said. 

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Be consistent, but know it’s never too late to start 

“Consistency is the biggest ‘hack,’ if you want to call it that,” she said. 

“You don’t need to do an intense workout every day — but you do need a routine you can stick with. Just three focused workouts a week, paired with daily movement, can be transformational.”

Granted, sometimes tweaks need to be made as you age. Although, if you’ve got a solid footing, it might not be as many as you’d expect. 

“Adjusting in your 50s and 60s really depends on the foundation you’ve built earlier in life,” she said.  

“If you’ve been consistent since your 30s or 40s, you might be surprised by how little you need to change. Personally, I’m still lifting much of the same weight I did years ago, aside from a few smart adjustments for areas that are orthopedically compromised.”

That being said, she does recognize that — physically — everything begins to decline after the age of 45, and it only gets worse from there, especially if you didn’t do the work beforehand. 

“The 50s can be a tough transition, and the 60s often bring a much steeper drop-off if you haven’t been regularly training with both cardio and strength,” she said. 

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“That’s why consistency is everything.”

The golden duo are cardio intervals, which she believes are “the number one predictor of how long you’ll live,” and strength training, which she views as “the number one indicator of how well you’ll age.”

“Together, they give you not only more years, but better years,” she said. 

“I’ve studied this my entire career and have seen incredible examples of aging well, not just in myself, but in thousands of clients over the years. This is where the real transformation happens, and it’s never too late to begin.”

“After 50, it’s not about weight or appearance — it’s about strength, energy, balance and staying independent.”

Ellen Latham, creator and co-founder of Orangetheory Fitness

Use every amenity available to you

No workout routine is the same without recovery, which is why Latham regularly uses an infrared sauna, a red light bed and a cold plunge. 

“These practices support recovery, reduce inflammation and help keep my energy high,” she said. 

She also makes time to prioritize rest, which is an important factor that’s easy to forget: “Don’t overlook stress and sleep; your nervous system plays a huge role in your health,” she said. 

“I always tell people: Find your ‘why.’ For me, it’s about showing up strong and clear for the life I love.”

Finally, she doesn’t shy away from some of the tools women have these days to get through hormonal changes with aplomb. 

“I’m also a strong believer in hormone replacement therapy (HRT) during perimenopause and menopause,” she said. “It has helped me maintain muscle and bone strength, which becomes more difficult as we age — especially for women.”

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Measure progress by strength, not by size 

At nearly 70, Latham isn’t concerned with the number on the scale or by dress size. 

“Another important shift is how I define progress,” she said. “After 50, it’s not about weight or appearance — it’s about strength, energy, balance and staying independent.”

That’s why she focuses on functional fitness: 

• Farmer’s walks — walking with weights in each hand, to test total-body strength and grip endurance 
• Box jumps — jumping onto to a box for five to 10 minutes each week, to support bone density
• Balance exercises using a vibration plate — a platform that vibrates, which she believes “challenges coordination and stabilizer muscles in ways that support long-term mobility”

“These aren’t flashy exercises, but they’re meaningful,” she said. “They help me do the things that matter — move well, stay injury-free and live fully with energy and strength.”

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Make it fun 

So, we’ve established that Latham is an absolute fitness machine — but what words of wisdom does she have to people who are, well, not? 

“My advice is simple: Start where you are. You don’t have to be in peak shape or know exactly what you’re doing,” she said. 

“One class, one walk, one intentional choice to move your body, that’s enough to begin building a routine. It’s not about diving into the deep end. It’s about creating momentum in a way that feels doable.”

And, while you’re at it: why not make it fun? 

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“I also believe in doing what you enjoy,” she said. “That’s one of the reasons we designed Orangetheory to be immersive and community-driven — when your workout feels uplifting and less like a chore, you’re more likely to keep coming back.”

Finding a good community that will support you, encourage you and cheer you on can make all the difference. 

Plus, it enables you to reap some of the neuroprotective benefits of social interaction while boosting your lifespan. 

Most importantly — if you’re going to skimp on something, don’t let it be something as important as your health and well-being. 

“You are worth the time and money investment in yourself!” she said. “This is about your health, your energy and your ability to live the life you want.”