Getting in shape after 65 may seem daunting, but it’s absolutely achievable with dedication and hard work. While aging does make building muscle and losing fat more challenging, seniors can make remarkable progress with the right exercise and nutrition plan.
Is it harder to get in shape as a senior?
Yes, it generally becomes more difficult to get in shape as we get older for several reasons:
- Muscle mass naturally declines with age. After 30, adults lose 3-5% of muscle mass per decade. This makes building strength and endurance more challenging.
- Metabolism slows down. This makes it harder to lose fat.
- Hormone changes impact body composition. Declining testosterone in men and estrogen in women reduces muscle building potential.
- Joint pain or other conditions may limit exercise capacity, making certain activities more difficult.
However, while getting in shape at 65+ is certainly harder than when you were 25, it’s by no means impossible. With dedication and a smart training program, you can achieve impressive fitness levels well into your golden years.
What are realistic fitness goals at 65+?
It’s important to set realistic expectations when establishing fitness goals over 65. While your potential is still great, you cannot expect to perform at the same level as your 25 year old self. Here are some realistic fitness goals to strive for:
- Build 5-10% more muscle mass
- Improve balance and mobility by 30%
- Increase flexibility and range of motion 15-20%
- Boost cardiovascular endurance 20-25%
- Reduce body fat percentage 5-10%
- Increase strength 10-15%
Achieving improvements in areas like muscle gain, balance, flexibility, endurance, body fat, and strength will significantly boost your health, function, and quality of life.
How can I get in better shape at 65?
Here are some key strategies to get in your best shape after 65:
1. Focus on major muscle groups
Working major muscle groups like your legs, back, and chest burns more calories and boosts metabolism. Use exercises like squats, deadlifts, rows, lat pulldowns, bench presses, and shoulder presses. Use lighter weights and higher reps to start.
2. Incorporate balance training
Balance exercises like yoga, tai chi, and single leg stands help reduce fall risk and improve posture and coordination. Aim for at least 150 minutes per week of balance training.
3. Increase protein intake
Consuming more high quality protein aids muscle building and recovery. Seniors should aim for 1.2-2.0 grams of protein per kilogram of bodyweight daily from sources like Greek yogurt, cottage cheese, eggs, poultry, and fish.
4. Be patient and consistent
Changes will come slower than when you were younger. Remain patient, committed to your program, and focus on small wins week-to-week. Fitness is a lifelong journey.
5. Include cardio intervals
Blend moderate cardio like walking with high intensity intervals to burn fat and improve endurance. Intervals could include cycling sprints, running hills, or burst training like tabata.
What type of exercise is best after 65?
The most effective exercise program at 65+ includes a blend of strength training, flexibility work, balance exercises, and cardiovascular training. This full-body approach provides optimal benefits.
Some of the best types of exercise for seniors include:
- Strength training: 2-3x per week. Compound lifts, bodyweight exercises, resistance bands. Builds muscle and bone density.
- Yoga: 2-3x per week. Boosts balance, flexibility, strength, and focus.
- Walking: 5-6x per week. Improves cardio endurance and aids weight loss.
- Swimming: 2-3x per week. Low impact cardio that also boosts lung capacity.
- Tai Chi: 3x per week. Excellent for balance, core strength, and coordination.
- Cycling: 2-3x per week. builds lower body strength and endurance.
- Bodyweight training: 2-3x per week. Push-ups, squats, lunges. Improves functional strength.
What results can I expect to see?
If you adhere to a program with the right mix of exercises and adequate nutrition, you can expect to see several benefits:
- 5-10lb loss of body fat within 12 weeks
- 5-10% increase in muscle mass over 6 months
- 15-20% improvement in balance within 6 weeks
- 10% boost in strength after 8 weeks
- 20-25% increase in cardiovascular endurance after 12 weeks
- Increase of 5-10 reps for major lifts like squats, presses, and rows
- Faster walking pace; able to walk or run a 5K within 4-5 months
- Reduced joint pain and increased range of motion after 2 months
You’ll also see improvements in energy levels, sleep quality, mood, self-confidence, and more. Changing your body composition helps nearly every aspect of health and function.
Sample 12 Week Fitness Plan for 65+ Year Olds
Here is a sample 12 week workout schedule that incorporates strength training, cardio, balance, and flexibility work:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Lower Body Strength | Swimming | Upper Body Strength | Yoga | Walk/Jog Intervals | Tai Chi | Rest |
| – Squats: 3×8 | – 30 minutes | – Bench Press: 3×8 | – 45 min Vinyasa | – 30 min walk w/ | – 45 min | |
| – Leg Press: 3×10 | – Shoulder Press: 3×10 | 5x60s jogs | ||||
| – Leg Curls: 3×12 | – Lat Pulldowns: | |||||
| – Calf Raises: 4×15 | 3×10 | |||||
| – Planks: 3x30s | – Bicep Curls: | |||||
| 3×12 |
This schedule allows for adequate recovery while gradually increasing strength, endurance, balance, and flexibility. Be sure to also incorporate 150 minutes per week of moderate cardio like walking.
Nutrition Tips for Getting Fit Over 65
Optimizing your diet is crucial for fitness success over 65. Here are some key nutrition tips:
Consume More Protein
Aim for 1.2-2.0g of protein per kg of bodyweight daily from sources like eggs, poultry, fish, dairy and whey protein. Protein promotes muscle building and faster recovery.
Eat Your Vegetables
Vegetables provide antioxidants and nutrients that boost immunity, heart health, and lower disease risk. Aim for at least 2-3 cups per day.
Reduce Empty Carbs and Added Sugars
Limit added sugar to no more than 100 calories daily and cut back on refined carbs like white bread, pasta, and baked goods. Focus on high fiber whole grains like oats, quinoa, and brown rice instead.
Stay Hydrated
Drink at least eight 8-ounce glasses of water daily to stay hydrated. Carry a water bottle and drink before, during, and after workouts.
Don’t Skimp on Healthy Fats
Consume healthy fats like avocados, olive oil, nuts and fish to support muscle building, hormone production, and health. Shoot for 25-30% of calories from healthy fats.
Conclusion
Getting in your best shape after 65 is certainly challenging, but very achievable by following an exercise program focused on strength, flexibility, balance and cardio along with proper nutrition. With patience and consistency, you can lose body fat, gain lean muscle, move better, and feel healthier within just a few months of starting a fitness routine.