Expert advice with workouts for every age.
The two most effective exercises to keep you strong in each era.
Jumping lunges
Why? In your 20s, you are always on the move. This exercise works the muscles that give you speed.
How? Stand with feet hip-width apart. Stride forward with your right leg. Your feet should now be over 1m apart, your back foot up on its toes and both feet facing forward. From this position, jump up and, while in mid-air, swing your left leg to the front and your right leg to the back. Repeat with minimal rest. Make sure you land on both legs simultaneously and bend your legs on landing to absorb the impact.
Sets and reps: 3-5 sets of 12-30
Feet-up twists
Why? Be ready for bikini season with this great tummy tightener.
How? Sit on the ground, holding a medicine ball. Lean back slightly and raise your legs. Keep the spine long and elbows close to your ribs. Twist your torso right, return to centre and then left.
Sets and reps: 3-5 sets of 16-40
Burpees
Why? This is a tough exercise. But by your 30s you know the harder things can be the most rewarding.
How? Squat and place your hands on the ground in front of your feet. Step or jump your feet back so your body forms a strong prone position. Lower your torso and pelvis to the ground. Push back up to your feet, jump your feet in close to your hands. Stand up, perform a small jump and go straight into your next rep.
Sets and reps: 3-5 sets of 6-20.
Push presses
Why? At 30, your metabolism starts to slow. Exercises like this will halt the slide.
How? Stand with feet shoulder-width apart. Hold a barbell in front of your shoulders, palms and elbows forward. Engage your core. Perform a small dip or squat and drive the bar over your head. Move your face beyond your arms and lock your arms out.
Sets and reps: 3-5 sets of 6-15
Bicep dead lifts
Why? Forward bends are important to strengthen your back.
How? Stand, feet hip-width apart, a relatively light barbell in both hands, palms forward. Brace your core and bend forward at the hips. Lower the weight to about halfway down your shins. Keep your back straight by looking forward, sticking your butt out and keeping your spine long. Pause at the lowest point, then rise. Just before the top, start a bicep curl by bending your elbows. Finish with the weight just below your chin. Straighten your arms and start the next dead lift.
Sets and reps: 3-5 sets of 8-15
Boxing
Why? Boxing gets you fit and blows off serious steam.
How? Keep your wrist strong as you make contact and hit at near full elbow extension. Rotate through your hips as you punch.
Sets and reps: 2-5 sets of 1-3 minutes
One-foot balances
Why? Balance is key to mobility.
How? Place a finger on your bellybutton and one on the base of your sternum. Lift the two points apart to activate your core. Raise one leg off the ground and draw the thigh up to horizontal. Hold. Repeat with the other leg.
Sets and reps: 2-5 sets of 10-30 seconds each leg.
Squat curl presses
Why? All three moves challenge the core. Squats keep the legs strong and knees healthy, curls keep the arms toned and presses strengthen overhead movements.
How? Stand 1m from a partner, facing each other. One of you has a medicine ball between your legs. Squat and pick up the ball. Stand and perform a bicep curl so the ball is under your chin, then press it over your head. Follow the reverse movement, lower the ball and roll it across to your partner.
Sets and reps: 2-5 sets of 6-15 reps each partner
Arnie presses
Why? It may seem odd to recommend an exercise named after a body builder for the 60-somethings. But overhead strength is one of the first to deteriorate if you don’t work at it.
How? Hold a dumbbell in each hand by your sides, palms in. Bend your right arm at the elbow and draw the weight up to the front of your shoulders. Then press the weight above your head. Lower and repeat on your left arm.
Sets and reps: 2-5 sets of 6-15 each arm
Rollaways
Why? This will help ward off back pain until you’re 100.
How? Kneel 60cm behind a Swiss ball. Clasp your hands and place them on the ball. Lean forward to rest on your hands and forearms. Brace your abs. Extend your arms, move your hips forward and down. Go as far as you can with a straight back. Pause, roll back.
Sets and reps: 2-5 sets of 6-15