★★★★★
10 years attending
"I have been going to The Sogunro Practice for the past 10 years, doing Applied Pilates twice a week. It makes a huge difference to my overall health, strength and balance."
"I’m in my sixties, ranked in the world’s top 32 at international squash. It is never too late to build real strength and balance."
Understanding the approach
Why age is not
the limiting factor.
Strength, balance and mobility naturally decline with age if nothing is done to maintain them. However, this decline is not inevitable — it is largely a consequence of reduced activity, not age itself. The right exercise at any age can meaningfully reverse much of what feels like unavoidable decline.
Many clients arrive believing they are simply “getting old.” On assessment, the actual cause is usually specific and addressable — most commonly weak deep stabilising muscles, reduced hip mobility, or muscle imbalance built up gradually over time. Treating “getting old” as the diagnosis misses the real, fixable cause.
"I’m not asking clients to do something I haven’t tested on myself. I’m still competing internationally in my sixties — the same principles that keep me on court are exactly what we use in the studio."
Every new client starts with a thorough movement assessment. Your programme is built around your actual strength, balance and mobility — not assumptions based on age.
The full STOTT apparatus suite allows exercises to be precisely calibrated for any age and starting point. The Reformer’s spring resistance can be adjusted in tiny increments — offering far finer control than free weights or bodyweight exercise. Full apparatus studio →
Common goals
What over 60s clients
come to us for.
Each goal shapes how your programme is built — which is why a thorough assessment matters before any exercise begins.
Most common
Falls prevention & balance
Building stability and confidence to reduce fall risk — particularly important as balance naturally changes with age. Applied Pilates builds the deep stabilising strength and proprioception that underpin good balance.
Independence
Functional strength
Strength for everyday tasks — stairs, getting up from a chair, carrying shopping — that often gets taken for granted until it’s gone. This is recoverable at any age with the right programme.
Performance
Staying active in sport
Maintaining strength and mobility for golf, tennis, walking, swimming or other activities you want to keep doing well into later life. The focus is on longevity and injury prevention, not just fitness.
Bone health
Osteoporosis management
Safe, progressive loading to support bone density. The Reformer’s adjustable resistance is ideally suited to osteoporosis management — load can be set precisely and increased gradually. See osteoarthritis & osteoporosis page →
Recovery
Post-surgery rehabilitation
After hip replacement, knee replacement or spinal surgery, returning to strength requires precision — not a generic programme. Applied Pilates provides exactly the right load in exactly the right sequence. Post-surgery rehab →
Back pain
Chronic back pain relief
Persistent back pain in later life is often driven by the same specific causes as at any age — facet joint dysfunction, disc issues, or muscular imbalance. Applied Pilates addresses these directly. Back pain St Albans →
Watch: why Pilates works for over 60s
Why the combination of Osteolates
and Applied Pilates works faster.
Clients over 60 often have tight or inhibited muscles from decades of cumulative movement habits. Osteolates Therapy prepares the tissue before Applied Pilates exercises it — the combination delivers results faster than either approach alone.
This video explains why soft tissue treatment and Applied Pilates work together — particularly relevant for over 60s clients where tight tissues often prevent exercise from being as effective as it could be.
The critical distinction
Why “take it easy” advice
often does more harm.
Caution after a certain age is understandable. However, under-exercising is just as risky as over-exercising — and one of the most common reasons strength and confidence decline faster than they need to.
Avoiding exercise out of caution
Fear of injury often leads to avoiding exercise altogether. However, inactivity accelerates muscle loss and balance decline faster than almost anything else. The right exercise — correctly prescribed — is almost always safer than the alternative.
Generic “gentle” exercise classes
Classes designed to be universally gentle often under-load the muscles that most need strengthening — particularly the deep stabilisers and glutes. Strength requires an appropriate challenge, even at any age.
Treating “getting old” as the diagnosis
Stiffness and weakness are frequently dismissed as inevitable ageing. The actual cause is usually specific and addressable with the right assessment — weak stabilisers, reduced hip mobility, or compensatory patterns built up over decades.
No progression over time
A programme that never progresses stops delivering benefit. Strength and balance need to be appropriately challenged to keep improving at any age. Applied Pilates builds genuine progressive loading at every stage.
ℹ
Please note: Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates and Osteolates Therapy are movement-based rehabilitation services that complement — not replace — medical care. If you are under active treatment for an acute injury, please consult your medical team before booking.
The approach
A structured approach to lasting
strength & confidence.
Building strength and balance at any age follows clear stages. With the right approach at each one, most clients see real improvement regardless of age.
01
Assessment phase
Understanding your starting point
The £85 movement assessment establishes your current strength, balance and mobility honestly. No assumptions are made based on age alone. Your programme begins exactly where you are — not at a level assumed by your age or a generic class plan.
Book assessment →02
Building confidence
Genuine progressive introduction
Applied Pilates introduces movement gradually on the full STOTT apparatus. The Reformer’s resistance can be adjusted in small, precise increments — you build genuine strength without ever feeling overwhelmed. Every session progresses from the last.
Full apparatus studio →03
Long-term strength
Ongoing strength, balance & independence
As confidence grows, the programme continues to progress appropriately. Most clients settle into small group membership — maintaining strength and balance for years, not just months. Maximum 7 clients per session, personal attention throughout.
View membership →With a maximum of 7 clients per session, Teejay knows every client’s history, goals and limitations personally. Your programme genuinely evolves with you, session by session — not a fixed class plan applied to everyone in the room.
Tested on himself first
Built by someone doing this
at the same age.
Teejay’s approach to Pilates for over 60s is not theoretical advice from someone younger. It is the same approach he applies to his own competitive performance, in the same decade of life.
He represents England in the Over-60s International Squash Masters Team, achieving a world ranking in the top 32 in 2024. The same strength, balance and movement principles he prescribes to clients are the same ones he relies on to compete at international level.
Top 32 World ranking Over-60s Masters Squash 2024
8–88 Client age range Current clients at The Sogunro Practice
England Representative Over-60s Masters Squash
35+ Years competing At championship level
Why trust Teejay Sogunro with your over 60s Pilates
View full credentials →
✓England Over-60s Squash Representative
✓World Ranking Top 32 · 2024
✓STOTT PILATES® Full Comprehensive Certified
✓STOTT PILATES® Rehabilitation Certified
✓Qualified Sports Therapist
✓Studied BSc (Hons) Osteopathy — Middlesex University
✓Registered Healthcare Practitioner — CNHC & CThA
✓25 years professional clinical practice · Founded 2001
Client results
What over 60s clients say about
staying strong at any age.
★★★★★ Google Reviews · 4.9 from 117 reviews · London Colney, St Albans
★★★★★
Falls prevention
"I’d had a couple of near-falls and was genuinely scared. Teejay built my balance and confidence back up properly. I feel steadier now than I have in years."
★★★★★
Osteoporosis
"After my osteoporosis diagnosis I was terrified to exercise at all. Teejay showed me exactly what was safe and progressed me carefully. I feel stronger now than I did before the diagnosis."
Getting started
Three steps to lasting strength.
Every client begins the same way — with an honest assessment of where you actually are. No assumptions. No generic class plan.
01
Movement Assessment
£85
60 min 1-to-1 with Teejay. We assess your strength, balance and mobility honestly, then give you a clear, encouraging plan. No obligation to continue. Beginners very welcome.
Book assessment →02
Osteolates + 1-to-1 Sessions
From £79.83
Personalised sessions building genuine strength and balance progressively. Most clients complete a short block before joining the group. First block includes complimentary Osteolates Express session (£65 value).
View prices →03
Small Group Membership
From £129/mo
Consistent weekly practice in a studio capped at 7. Maximum personal attention every session. No long-term lock-in. Essential £129/month · Premium £219/month.
View timetable →Related pages & information
Related conditionOsteoarthritis & OsteoporosisRead more → Back painBack Pain St AlbansRead more → PricingFrom £85 assessmentAll prices → TreatmentOsteolates TherapyFrom £65 → The methodReformer & Apparatus PilatesFull studio → LocationLondon Colney, St AlbansFree parking → Post-surgeryPost-Surgery RehabilitationRead more → ConditionHip & Knee PainRead more → ConditionPosture CorrectionRead more → Reviews4.9 Stars · 117 ReviewsRead reviews → AboutTeejay SogunroFull background → Also forMen’s Applied PilatesRead more → ConditionSciaticaRead more → WatchApplied Pilates studio videoWatch on YouTube → ConditionFacet Joint SyndromeRead more → ConditionShoulder & Neck PainRead more →
Common questions
Questions about Pilates
for over 60s
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No. It is rarely too late to build meaningful strength and balance at any age. Teejay himself competes at international Masters squash level in his sixties, ranked in the world’s top 32 in 2024. Clients at The Sogunro Practice range from age 8 to 88, with many starting later in life and seeing genuine, measurable improvement. The assessment establishes exactly where you are now — and builds from there.
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Yes, when the exercises are appropriately chosen and progressed. The Reformer’s adjustable spring resistance is particularly well suited to both osteoporosis and arthritis, since load can be set precisely and increased gradually. Every client starts with a £85 movement assessment that establishes exactly what is safe and appropriate before any exercise is prescribed. Osteoarthritis & osteoporosis page →
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That is completely normal, and no prior experience is needed. The £85 movement assessment is designed to understand exactly where you’re starting from, and your programme builds from there at a pace appropriate to you. There is no generic class plan. Many of the most significant improvements have been made by clients who had never exercised regularly before starting Applied Pilates.
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Yes. Balance and falls prevention are among the most common goals for clients over 60 at The Sogunro Practice. Applied Pilates builds the deep stabilising strength and proprioception that underpin good balance — which is significantly more effective than generic gentle exercise classes for this specific goal. Both the assessment and the programme directly address balance as a trainable, improvable quality at any age.
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All new clients start with the £85 movement assessment. After that, 1-to-1 sessions are from £79.83 per session (3-session block), small group from £32 pay-as-you-go, and monthly membership from £129 per month. Full prices and membership options →
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Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. Ample free parking on site. 2 minutes from M25 junction 22. Approximately 10 minutes from St Albans, Harpenden, Radlett, Hatfield, Chiswell Green and How Wood. Map and full directions →
It’s never too late to start
Start with the
Book Your £85 Assessment
Or call Teejay directly 07734 578959
Start with the
£85 assessment.
Your £85 movement assessment is a 60-minute 1-to-1 with Teejay — himself a world-ranked Masters squash player in his sixties. He’ll assess your strength and balance honestly, and give you a clear, encouraging plan. Ample free parking on site.
The Sogunro Practice · Applied Pilates & Osteolates Therapy
Unit 5, Hertfordshire Business Centre, Alexander Road
London Colney · St Albans · Hertfordshire · AL2 1JG · Free parking on site
Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates, Reformer Pilates and Osteolates Therapy are movement-based and sports therapy rehabilitation services.