Over 60? These are the 4 most important beginning-level exercises to master
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Jane McGuire is Tom's Guide's Fitness Managing Editor, which means she looks after everything fitness-related — from running gear and fitness trackers to yoga mats and sports bras. An avid runner, Jane has tested and reviewed fitness products for the past five years, so she knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone, running gels, and house keys. Jane has run six marathons — the London Marathon five times, and the Berlin Marathon once -and is still on a quest to tick off all of the marathon majors. Her marathon PR is 3:30, which she ran in the New Balance Supercomp Elite V5's, but she also spends a lot of time talking about her ‘joy plan’, where she runs for happiness, not for PR’s. Previous to Tom’s Guide, Jane worked for Runner’s World, where she co-hosted the Runner’s World podcast. She also presents on a YouTube channel called the Run Testers, alongside other running-mad journalists, where they review the latest shoes, kit, and tech. Her work has also appeared in Coach, Get Sweat Go, and Women’s Health. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her spaniel, Toby.
It’s never too late to start exercising. As a certified personal trainer, I work with so many clients in their 60s, 70s, and even 80s that are embarking on their very first fitness journeys. And when they start seeing real progress, it’s thrilling for both of us.
It’s important to always start with the basics, though, so when I meet with a beginning-level senior client for the first time, I start them off with the following four exercises. These moves are relatively friendly on the joints, help build the strength needed for more advanced exercises, and can make everyday activities easier and safer.
You won’t need any equipment right off the bat, but as you get stronger, you can start using a set of dumbbells for a few of these exercises.
Consult a doctor before trying any new activity. They may caution against certain movements based on your health history.
This workout is appropriate for most beginners, but getting your form right is crucial. Consider meeting with a certified personal trainer who can teach you how to do the moves correctly. Exercising with improper form can cause pain or injury.
You’ll just need a section of bare wall and a sturdy chair for this workout.
Start with one set of 10 reps for chair squats, standing dead bug, and wall push-ups, and hold the wall plank for 30 seconds. If that feels easy, add an additional set or two, gradually increase your reps to 12-15, and hold the wall plank for 45-60 seconds. Eventually, you’ll want to complete 3 sets for each exercise, 3-4 times per week. Once that stops being a challenge, you’ll be ready for a more advanced routine.
Here’s how to do the exercises:
This workout targets major muscle groups in the lower body, upper body, and core, responsible for everyday movements like walking, getting up from a seated position, pushing yourself up, and balancing.
These exercises are beginner versions of more standard movements. Mastering chair squats prepares you for bodyweight squats, and mastering wall planks, standing deadbugs, and wall push-ups prepares you for regular push-ups, planks, and deadbugs. The chair and wall provide assistance as you strengthen your body progressively and with good form.
Since this workout is done standing, it’s appropriate for seniors who have trouble getting onto the floor. For those unable to do standard push ups, planks, and deadbugs, there are easy ways to make the standing versions of these moves more challenging: small weights can be held during the standing deadbug, and stepping further away from the wall will amp up the difficulty of the wall plank and wall push up.