Workouts by age
Pick your age and your starting point. Each routine is a handful of moves from fitvee's plans, with the steps and a picture for every one.
A good routine for your age is mostly a good routine for where you are today. The pages below are written for women and men over 40, 50, 60 and 70, and for older adults who want a gentle start. Each one picks a few moves, shows how to do them, and says how to fit them into a week.
Every move comes from the plans in the app, so what you read here is what you would do there: small, steady, a step harder as you get stronger. If a move is too much, each one has an easier version under it.
Choose your routine
- Women over 40Walking, balance and strength
- Women over 50Balance and everyday strength
- Women over 60A chair routine with a standing finish
- Women over 70Easy chair moves
- Men over 40Push, squat, pull and plank
- Men over 50Controlled bodyweight strength
- Men over 60Strength with support
- Men over 70Gentle strength with a wall to hold
- Older adultsAn easy mixed routine
- Older adults over 70A calm chair routine
- Starting at 50A first week, step by step
- Starting at 60Easy first steps at home
- Strength for women over 50Five moves, no weights
Keep your routine going with a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Balance activities: walking heel to toe, standing up from sitting.
Tai chi is a balance exercise. Have a sturdy chair or wall nearby.
National Institute on Aging (NIH), Three Types of Exercise
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.