Ever since I started 12 Minute Athlete, I’ve received countless requests for workouts tailored specifically for people over 55. And while I understand where these requests are coming from, I’ve always hesitated to create age-specific workouts for one key reason: I don’t believe in arguing for your limitations.
When you argue for your limitations, you get to keep them. If you think you’re old, you will act older. This isn’t just a catchy phrase; it’s backed by science. Dr. Ellen Langer, a renowned psychologist, conducted a groundbreaking study in which she took a group of elderly men and immersed them in an environment reminiscent of their younger days—right down to the magazines and music from 20 years earlier. Astonishingly, these men not only felt younger but also showed measurable improvements in physical strength, posture, and cognitive function. Langer’s work demonstrates that mindset plays a powerful role in how we age.
If you see yourself as old, you’re more likely to adopt behaviors and attitudes that reflect that mindset. But if you maintain a youthful, resilient outlook, your body and mind will follow suit.
Embrace the Right Mindset
Aging is inevitable, but how you age is largely up to you. Yes, you might face new challenges as you get older—perhaps you experience joint pain, an injury, or reduced mobility. These issues are real, and they shouldn’t be ignored. But they also shouldn’t become an excuse to do less or to stop challenging yourself.
I want to encourage you to actively work through these challenges. Have you truly done everything you can to address any pain or limitations? Have you sought out a qualified physical therapist or specialist who can help you regain mobility, reduce pain, or improve function? Don’t just accept limitations because of your age. That’s giving in to a limiting narrative that doesn’t serve you.
It’s Not About Age—It’s About Ability
The truth is, the workouts on 12 Minute Athlete are designed for anyone who’s willing to put in the effort, regardless of age. I don’t create “55+ workouts” because I believe that fitness should be about ability, not age. Everyone’s body is different, and everyone’s journey will look different. What matters most is your willingness to push your boundaries and work towards your goals.
For me, one of the most inspiring examples of this is my parents. They’re in their mid-70s now, but they have the same energy level as they did when I was a kid. They’ve always stayed active—whether it’s working out, playing pickleball, skiing, or hiking, they’re constantly on the move. The key is that they never stopped doing what they loved, and they’ve always addressed any minor issues or injuries along the way. Instead of letting age dictate what they can or cannot do, they’ve kept challenging themselves, and it shows in their vitality and enthusiasm for life.
Great Alternatives to High-Intensity Movements
If you really can’t do higher-intensity movements or don’t want to spend the time working up to them, there are still plenty of effective and enjoyable ways to stay fit:
- Stability Exercises: Focus on balance and coordination, which are crucial for preventing falls and maintaining independence as you age. Exercises like single-leg stands, heel-to-toe walking, and balance-focused yoga poses can be highly beneficial. Add a BOSU ball for an extra challenge (one of my favorite ways to train!).
- Swimming: Swimming is an excellent low-impact exercise that works your entire body while being gentle on your joints. It’s also a great way to build cardiovascular fitness without the risk of injury. One of my heroes, the psychologist Elaine O’Brien just released a book on water fitness if you want some great ideas on how to get fit in the pool!
- Calisthenics: Bodyweight exercises like push-ups, squats, and planks are fantastic for building strength and can be easily modified to match your current fitness level. These exercises can be done almost anywhere and can be adapted as you progress. You all know I’m a huge fan of bodyweight training!
Embrace Ageless Fitness: How to Stay Strong and Active at Any Age
Age is just a number, and it shouldn’t define your fitness journey. Whether you’re 25 or 75, the principles of hard work, consistency, and a positive mindset apply.
Don’t let age-specific labels limit your potential. Instead, focus on what you can do, and keep pushing yourself to be the best version of you.