The Best Exercises for Your Age

Just like nearly everything in your life, what worked for you in your 20s probably won’t work for you when you’re in your 60s. The same holds true when it comes to exercising. As you age your body changes, and with each passing decade, it’s important to focus your workouts to provide you with the best results. We turned to celebrity trainer Kathy Kaehler for the best exercises you should be doing at every age to keep you fit, happy and healthy. 

20s - Cardio
Any type of cardio will work at this age. “Energy levels are still high, and getting in a 30 minute or less aerobic exercise session is great. Working on your heart, challenge your agility using the 'youth' of muscle memory, as well as athletic skills—running, kickboxing, swimming, basketball and volleyball are all great examples of exercise for 20 year olds,” says Kaehler.

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30s - Lunges
Now is the decade to focus on your lower half. Kaehler says, “Women want shape and tone, especially in their butt, so keep it lifted by adopting lunges as part of your daily routine. Create an every-other-day schedule that uses dumbbells along with walking lunges. Do lunges that step forward and backward.” When you're on your way to the mailbox or walking down a hallway, sneak in a few lunges every day. “There is never a bad day for lunges.” 

40s - Push-ups
Age 40 is the time to start feeling strong! “The body is starting to lose muscle and bone and a slouchy appearance starts to show up on women this age. By doing three to five sets of push-ups—eight to 15 reps—you will tighten and tone your core, chest, shoulders and triceps. Keep challenging yourself with different variations of push-ups, like elevating your feet up on a bench,” advises Kaehler. 

50s - Strength Training
Kaehler recommends, “With more and more muscle being lost due to menopause, strength training is a must. From shoulders and legs to glutes and arms, you need to focus on a strength-conditioning program for sure.” Whether you take a class or create a plan all your own, now is the time to focus on exercises designed to strengthen. 

60s+ - Planks and Walking  
Time is on your side! “As time becomes more available to this age group, it can allow for all kinds of exercises to be done and the need to maintain the body by moving it is imperative,” explains Kaehler. “Walking is the best, so do it everyday, anywhere. I also love the plank here because it is a held movement, but really builds strength in the upper body as well as the core, which is key for keeping the body strong.”

1 Comment
  • Faye
    Posted on

    I'm 73 & do all of the above--200 push-ups, 20 pull-ups, 5 miles of running, 50 lunges, 150 squats--all every day. I compete in marathons & half marathons 35 times a year & I'm in the best shape I've ever been!

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