Creating a Workout Routine for Older Adults

Updated on March 12, 2023
Senior Workouts

The health benefits of fitness training can never be overemphasized. In addition to boosting hormones and body functions, strength training can even prevent osteoporosis and frailty in seniors by stimulating the growth of muscle and bone. It can help older adults to feel stronger, more independent, and vitalized even in age. In short, fitness training is the best natural drug for all-around wellness.

However, it takes consistency to reap the benefits of fitness training. So even though you’re just starting or have found consistency challenging, here are ways to develop a workout routine you can stick to as an older adult. 

Consider your free time

Consider what hours you expect to be free. If you still have a day job, you may have to wake up early or exercise after work. If you have a more flexible occupation, find out what days and hours you’d be off that week. Then draw your workout timetable with that information.

Pro tip: You don’t need “hours” to work out. An hour 3-5 days a week is sufficient.

Choose a routine you can stick to

Workout is physical exertion, and if you’re just starting out, your muscles will feel sore after each session. Do not burn yourself out. Instead of going all in, wearing yourself out, and then skipping the subsequent sessions, go on and off. This is how to do it.

If you’re just starting out, go for a 1-day on, 2-days off routine. Your muscles tear when you work out, and the off days give them sufficient time to repair, therefore re-building and becoming stronger. Taking organic supplements is a great way to help your muscles heal and burn fat while giving you enough energy for subsequent sessions.

Do this for 2-3 weeks. Ensure you’re physically active during your resting day, engaging in things like walking, gardening, cleaning. Etc.

If you’ve been working out, go for 4 days and then 2 days of active rest. On the last day of each week, get entirely rested.

Define your fitness goals

You may be working out for greater agility, to build muscles, to feel better and stronger as a senior, or for general well-being and satisfaction. If you do not identify your goal, you may choose the wrong exercises and get frustrated for not seeing the desired results. Hence, set your target and streamline your workout routine accordingly.

Design your routine

Regardless of your goals, a well-rounded workout routine should consist of five core elements: resistance (strength) training, flexibility, cardio, balancing, and warm-up & cool-down sessions. However, your goals will determine how much of each you engage in. Start with the warm-up to gear up your muscles, and end with a cool-down exercise to relax them.

Eat well

A proper diet makes for a good active lifestyle. Ensure your meals contain substantial protein as your muscles need it to repair and develop stronger tissues. Avoid high-fat food, fast food, or too much soda before a workout. You can take a low-fat granola bar, fruit smoothie, or yogurt. Or better still, get organic supplements rich in all the essential nutrients you require. Avoid working out on an empty stomach but don’t work out within one hour after eating.


It would help to get a fitness band to track your progress as this will always motivate you. Working out with garage or hip-hop music playing can also help to make the experience more enjoyable.

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