Exercise is one of the best ways to stay healthy, independent, and full of energy as we age. For those over 60, regular physical activity boosts balance, strength, flexibility, and cardiovascular fitness—while boosting mood and mental wellbeing. 

At Village Gym, we believe fitness is for every age. With the right approach, it's never too late to get moving. Below, we look at some of the best workouts for the over 60s—safe, effective, and designed to support an active, fulfilling lifestyle.

What Are the Benefits of Staying Fit Over 60?

Exercising beyond the age of 60 offers numerous physical, mental, and emotional benefits—all of which can greatly enhance quality of life. It maintains muscle mass, reinforces the skeletal system, and sharpens balance and coordination, all while reducing the chance of falls and injury. 

Cardio-based exercise strengthens cardiovascular health and helps prevent conditions such as high blood pressure, diabetes, and arthritis. It also offers a range of additional benefits, including:

Improving Heart Health

Cardio exercise strengthens the heart’s muscle, improves blood pumping and reduces the perils of stroke and heart disease.

Lowering Blood Pressure

Regular aerobic exercise helps reduce both systolic and diastolic blood pressure, easing the strain on blood vessels and decreasing the risk of complications associated with hypertension.

Helping Regulate Blood Sugar

Cardio helps blood glucose levels by increasing insulin sensitivity, which is especially beneficial to individuals with type 2 diabetes or those at risk of developing it.

Helping with Weight Control

Frequent cardiovascular exercise burns calories and helps maintain your weight within a healthy range, placing less strain on your joints  and reducing the risk of obesity-related diseases.

Reducing Joint Inflammation and Pain

Low-impact activity, such as walking or swimming, can relieve stiffness and pain from arthritis and improve mobility of joints.

Enhancing Blood Circulation and Breathing Ability

Individuals who engage in regular aerobic training experience better circulation and more efficient breathing, leading to greater energy levels and improved endurance for everyday tasks.

Boosting Mood and Cognitive Function

Cardio workouts increase the production of endorphins and can enhance mental acuity, helping to reduce symptoms of depression and anxiety, improve mental sharpness, and even forestall age-related memory loss. 

Over 60s Workout Plan for Men

If you're new to exercise, start with 2–3 days of light movement per week until you build up your fitness level. It’s important to remember that fitness varies from person to person, even among those of the same age. So, listen to your body and progress at a pace that feels right for you.

The basic workout plans outlined below are great for getting most people started. However, before beginning any new fitness routine, it’s important to check with a professional—such as a doctor or personal trainer—to ensure it’s safe and suitable for your individual needs.

Day 1 – Full Body Strength + Mobility

Warm-up (5–10 minutes)

• Gentle marching or pacing on the spot

• Shoulder rolls and arm circles

• Gentle leg swings

Main Workout

• Bodyweight Squats – 2 sets of 10 reps.

• Wall Push-ups – 2 sets of 8-10 reps

• Seated Rows (resistance band or machine) – 2 sets of 10 reps

• Standing Calf Raises – 2 sets of 12 reps.

• Bird-Dog (on knees and hands) – 2 sets of 6 reps on each side

Cool-down (5 minutes)

• Seated hamstring stretch

• Chest and Shoulder Stretch

• Deep breathing

Day 2 – Low-Impact Cardio + Balance Workout

Warm-up (5–10 minutes)

• Light walking or recumbent bicycle use

• Side foot movements or toe taps slowly.

Main Workout (20-30 minutes)

• Walk fast outside or on a treadmill (20 minutes, moderate pace)

• Balance exercise: Stand on one foot (hold on to a chair if necessary) – 3 sets of 30 seconds on each leg

•  Side leg raises – 2 sets of 10 on each leg

Cool-down (5 minutes)

• Gently roll your ankle.

• Deep breathing.

• Gentle calf stretches.

• Gentle thigh stretches.

Day 3 – Light Activity or Rest

• Gentle yoga, stretching, or a leisurely walk (Village Health & Wellness Clubs have plenty of Yoga classes to choose from).

• Focal points on hydration and recovery.

Day 4 – Strength and Core Focus

Warm-up (5–10 minutes)

• Marching in place

• Shoulder and ankle mobility movements

Main Workout

•  Step-ups (on a low platform or step) – 2 sets of 10 on each leg

• Resistance Band Chest Press – 2 sets of 8-10 reps.

• Dumbbell or resistance band Bicep Curl – 2 sets of 10 reps.

• Seated Ab Twists (without weight or with a light ball) – 2 sets of 10 reps

• Glute Bridge (on your back) – 2 sets of 10 reps

Cool-down (5 minutes)

• Gentle stretching of hips, shoulders, and back

Safety Precautions

• Always consult with a healthcare provider prior to initiation of a new exercise routine.

• Quality, not quantity, and pay attention to form, not strength. Stay hydrated and wear supportive shoes.

• Stop immediately if you feel dizzy, too short of breath, or have pain.

Over 60s Workout Plan for Women

Day 1 – Strength and Mobility to Support Daily Functioning

Warm-up (5–10 minutes)

• Gentle walking or marching on the spot

• Shoulder rolls and pendulum swings

• Hip circles and ankle rolls

Main Workout

• Sit-to-Stand from a Chair – 2 sets of 10 reps

• Wall Push-ups – 2 sets, 8-10 reps

• Resistance Band Seated Row – 2 sets of 10 reps.

• Standing Calf Raises – 2 sets of 12 reps.

• Heel-to-Toe Walk (balance exercise) – 2 sets of 10 steps

Cool-down (5 minutes)

• Chest and shoulder stretch

• Seated hamstring stretch

• Deep abdominal breathing

Day 2 – Low-Impact Cardio and Balance Exercises

Warm-up (5 minutes)

• Stepping slowly from side to side or walking slowly

• Arm movements and head rotations

Main Workout (20-30 minutes)

• Treadmill walking, recumbent bike, or aqua aerobics – 20 minutes

• Side Leg Lifts (with or without support) – 2 sets of 10 on each leg

• Standing Knee Lifts – 2 sets of 10 on each leg.

• Stand on One Foot (hold on to a surface if necessary) – 3 times, 30 seconds per leg

Cool-down (5 minutes)

•  Gentle leg and lower back stretches

Day 3 – Rest or Light Recovery Activity

• Gentle stretching, yoga, or a casual stroll

• Drink and get moving, but do not overexert yourself

Day 4 – Core Strength and Posture

Warm-up (5–10 minutes)

• Walk in place

• Side bends and rolling shoulders

Main Workout

• Seated Ab Twists (with or without a light ball) – 2 sets of 10 reps.

• Glute Bridge (on your back with knees bent) – 2 sets of 10 reps

• Wall Angles (good for posture) – 2 sets of 10 reps.

• Modified Side Plank (from knees) – 15-30 seconds on each side.

• Arm Circles – 2 sets, each of 15 seconds duration, both ways.

Cool-down (5 minutes)

• Gentle back stretch (child’s pose or seated forward fold)

• Neck and Shoulder Stretches

• Slow breathing to finish

Safety Precautions

• Talk to your GP or doctor before you start on any exercise program.

• Start slowly, listen to your body, and rest as necessary. 

• Employ support (e.g., wall or chair) as required for stability. 

Wear supportive, comfortable shoes and lightweight clothing.

Why Train at Village Gym?

Being part of Village Gym is about more than just fitness equipment – we are a supportive, energising fitness community. With state-of-the-art facilities, personalised attention, and an atmosphere you’ll love, we’re here to support you every step of your fitness journey.

What sets Village Gym apart:

• State-of-the-art fitness facilities with complete sets of dumbbells, benches, and functional strength equipment

• Professional, approachable personal trainers to create a personally tailored fitness programme

• A range of group fitness classes ranging from energetic HIIT and spin to calming yoga and BodyPump

• Contemporary, well-maintained facilities with pools, sauna and steam rooms and comfortable social areas

• Extended opening hours to fit around your lifestyle, day or night

Whether you need to build strength, tone your upper body, or you want to feel more body confident, Village Gym has what you need to get you there.

Visit your Village Gym today to get a beginner-friendly upper body dumbbell routine or book a personal training consultation. Let’s build strength—and confidence—together.