Over 60 and new to exercise? A veteran personal trainer shares his top three tips to succeed

When my parents hit retirement age they embarked on a fitness campaign with triathlons, cycle treks and active adventures to fill their time. But what if you’re new to fitness and want to stay active and healthy as you age?

I asked Jeff Fish, a NASM-certified personal trainer and senior director of coaching at D1 training, how people should approach fitness later in life.

“Once you reach 60, the key to working out is to listen to your body and focus on movements that improve your daily life,” he says. “It’s not about doing more, it’s about doing enough, consistently.”

Firstly, he says that if you’re a novice over 60 you should consult your doctor before starting a new exercise program.

But once you get the green light, keep these tips from Fish in mind to get you moving safely.

1. Consistency beats intensity

He explains that a common pitfall for beginners is overexertion, which increases injury risk and causes burnout.

“Small movements every day equate to better results than one or two high-intensity workouts per week,” says Fish.

“After 60, your nervous system’s tolerance for intensity drops. Recovery windows are longer and stress accumulates differently than it did at 40.”

Finding a moderate pace and committing to that leads to better results, he says.

“Consistent moderate movement builds sustainable habits and allows for gradual adaptation, producing better long-term health outcomes than chasing intensity ever will.”

2. Build mobility, stability and functional strength

“As we age, we naturally lose muscle mass—a condition called sarcopenia—and by 60, this loss is noticeable, making everyday movements more challenging,” says Fish.

The process begins 30 years earlier, with a 3-8% of muscle mass lost per decade, but Fish says the muscle loss alone isn’t the worst of it.

“The loss of coordination, balance and reactive stability is what makes falls the number-one functional threat for the older population,” he says.

“I prioritize single-leg stability exercises to build the neuromuscular connection between your brain and your body—improving balance, posture and your ability to react when the ground isn’t perfect.”

He is also a big advocate for functional movement.

“Squats, step-ups, lateral shuffles, and hip hinges transfer directly to real life and protect the joints and lower back in the process,” he says.

3. Do more low-impact cardio and strength training

“A realistic weekly routine for someone over 60 should include at least 30 minutes of aerobic activity five days a week,” says Fish.

Before you decide that’s unachievable, remember it should be low-impact to protect your joints.

“Walking, swimming and cycling are excellent choices. They build cardiovascular capacity without compressing joints or stressing the lower back,” says Fish.

Fish breaks the mold with strength training, encouraging his clients to push for three sessions a week over the more common two.

One of the main reasons younger people can’t make three sessions a week is lack of time, which might become less of an issue after retirement.

If you have an effective training program and a good recovery plan, this should be achievable without too many sore days in between.

“The goal at this stage isn’t aesthetics, it’s preserving bone density, maintaining joint integrity and keeping the muscles that protect your hips, knees, and spine strong and responsive,” explains Fish.

“Three sessions a week, with appropriate loading and adequate recovery between, gives your body the stimulus it needs to adapt without accumulating the kind of stress that breaks you down.”

About our expert

About our expert

Jeff Fish

Fish received a Bachelor's degree in physical education from Western Carolina University and a Masters in physical education and exercise science from Western Michigan University.

He worked for over 30 years as a performance director and strength and conditioning coach with both professional teams, including the Tampa Bay Buccaneers, Kansas City Chiefs, Oakland Raiders, Atlanta Falcons, Seattle Seahawks and Phoenix Suns, and collegiate teams, including Clemson, Missouri and UNLV.

Fish also worked 15 NFL Scouting Combines and won a Super Bowl ring during his time in the NFL.