Planning workouts as we get older

As we age it’s so important to adapt our workouts to accommodate the changes our bodies naturally go through. Lots of people feel stiffer and start to experience different aches and pains as the years go by. It’s easy to say and harder to do, but, if we can learn to accept that our bodies will change as we age rather than get frustrated about all the things we used to be able to do (and now can’t) we can continue to work out with the best of what we have. We need to focus our workouts on maintaining mobility, strength and an overall well-being. A good workout plan for longevity should include:

• Strength training, to maintaining muscle mass, support joint health and independent living.
• Mobility and flexibility work, doing gentle stretching, dynamic movements, and mobility exercises help reduce stiffness and slowly improve our range of motion.
• Balance and coordination training, these exercises can improve stability reducing our fall risk.
• Cardiovascular exercises like walking, swimming, or cycling to keep the heart strong.
• Recovery and self-care become even more important, building in days of rest, hydration and mobility work to prevent and new or reoccurring injuries.

Why workout differently as we age?

The way we train needs to evolve as we age because our bodies go through natural changes that impact strength, mobility and recovery. A workout designed for someone in their 40s/50s/60s and 70s should reflect these modifications, rather than trying to maintain the same intensity as in younger years. Here’s why adjusting workouts is necessary.

Muscle and Strength Decline

As we age, muscle mass naturally decreases (sarcopenia), leading to reduced strength and stability. Strength training becomes even more vital to counteract this, focusing on progressive resistance rather than excessive heavy lifting.

Joint Health and Injury Prevention

Cartilage wears down over time, making joints more susceptible to pain and stiffness. Low-impact movements like swimming, cycling and bodyweight exercises reduce strain while keeping joints mobile.

Recovery Takes Longer

Aging muscles and tissues repair more slowly, meaning we need more recovery time in between workouts. Prioritising rest, hydration, and mobility work helps prevent overtraining and injury.

Balance and Coordination Matter More

Our proprioception (body awareness) declines, increasing the risk of falls. Balance exercises such as single-leg work and stability drills become crucial for maintaining functional movement.

Hormonal Changes Affect Energy and Metabolism

Metabolism slows and hormonal shifts (especially post-menopause for women) can impact muscle retention and fat distribution. Strength training, functional movement and consistent activity help maintain energy levels and body composition.

Mental and Cognitive Benefits

Exercise isn’t just about physical fitness it also supports brain health, improving cognition and emotional well-being. Workouts should incorporate enjoyable, stress-reducing movement rather than just intensity-driven goals.

Functional Fitness Over Performance Goals

Workouts should prioritise real-world functionality rather than arbitrary strength or endurance benchmarks. Training should focus on movements that support daily life, like squatting, reaching, and rotational mobility. All this means training smarter, not harder. Smalladaptable changes lead to long-term success.

Hormonal Changes

Hormonal changes play a major role in how our bodies adapt as we age, influencing everything from muscle retention and metabolism to mood and energy levels. The shifts differ between men and women, affecting how workouts should be structured for longevity.

Hormonal Changes in Women:  

• Oestrogen levels drop significantly during the menopause, which can lead to bone density loss, decreased muscle mass and changes in fat distribution. Strength training is essential to counteract these effects and support bone health.
• Progesterone and testosterone decrease over time. While women produce lower amounts of testosterone, it helps with muscle maintenance and energy levels. As both hormones decline, recovery might take longer, and workouts should emphasise joint-friendly strength training and mobility work.
• Our metabolism slows. With hormonal shifts, the body may store fat differently, particularly around the midsection. Prioritising consistent movement, strength training and balanced nutrition helps maintain metabolic health.

Hormonal Changes in Men

• Testosterone decline. Starting around the mid-30s, testosterone levels gradually drop, affecting muscle mass, recovery speed and energy levels. Resistance training becomes even more crucial to maintain lean muscle and overall strength.
• Growth hormone and insulin sensitivity. Growth hormone, essential for muscle repair and fat metabolism, reduces over time, making post-workout recovery slower. Insulin sensitivity also decreases, impacting how the body processes carbohydrates, being aware of your diet and consistent activity are key.
• Chronic stress may lead to higher cortisol levels, which can contribute to fat retention and muscle breakdown. Incorporating low-impact exercise, stress management, and proper sleep helps regulate cortisol balance.

Why does this matter for workouts?

Hormonal shifts mean our bodies adapt differently to exercise as we age. While high-intensity workouts might have worked in younger years, older adults benefit more from joint-friendly strength training, mobility work and intentional recovery. Functional movements that support daily activities become more valuable than performance-based goals.

What to do next?

When designing workouts for aging well, some common mistakes can unintentionally limit progress or even increase injury risk. Here are a few to watch out for:

• Many people focus solely on cardio, but maintaining muscle mass is essential for bone health, mobility and independence. Resistance training, even with body weight or light dumbbells, helps to combat muscle loss.
• Aging bodies need regular mobility work to maintain joint function. Skipping stretching or neglecting dynamic movements can lead to stiffness and decreased range of motion.
• Falls become a bigger concern as people age, so training balance and coordination is crucial. Simple exercises like standing on one foot or incorporating uneven surfaces (like balance pads) make a big difference.
• Recovery is just as important as exercise. Prioritising rest, hydration and adequate sleep helps prevent injuries and supports longevity. Too much intensity without proper recovery can lead to burnout and joint issues.
• Sticking to only one type of exercise. By varying your exercise strengthens your body in different ways, plus keeps things interesting.

When planning what to do remember a well-rounded approach is key, variety matters, so mixing strength, mobility, cardio and functional movements ensures that different muscle groups and energy systems are trained effectively. There’s no one-size-fits-all workout solution. Tailoring fitness to our own abilities, health concerns and goals is essential for sustainable progress.

If you’d like to chat about your needs and to see how a personal trainer might help you to age well, please get in touch to find out more.