Andy Devaney
If you’re hunting for the right exercise for your age, here’s the blunt truth: your body changes, your training should too. And yes, the right exercise for your age isn’t a marketing slogan—it’s the difference between building momentum and spinning your wheels.
Mark Harris, Fitness Expert at home-gym supplier Mirafit, lays out a sensible roadmap that doesn’t require a second mortgage, a fitness cult, or a miracle supplement—just consistency and the right moves at the right time.
How to find the right exercise for you
“With so many different routines, choosing the right one is one of the most challenging aspects of fitness. However, understanding how to build an effective workout is crucial for long-term goals, so how can people find the proper exercise for themselves?
“Firstly, matching exercises with desired fitness goals is a great place to start. This means prioritising cardio for weight loss, weightlifting for strength building or stretch routines, such as yoga or pilates, for stress relief and wellness. It’s an effective way to ensure routines match goals for a helpful workout.
“I also believe it takes trial and error to find the perfect exercise routine. For this reason, I recommend incorporating some fresh exercises into workouts and assessing their usefulness. Trying out gym classes or following video-led routines may also prove productive; it’s all about trying things out and finding the best methods for you.
“Overall, people should be able to prioritise the correct routines to smash their fitness goals. From maintaining flexibility to managing weight, there’s a never-ending list of exercises that can help maintain a healthy lifestyle over time.
Plain English version: match training to your goal, test what works, and keep what earns results. That’s how you lock in the right exercise by age, stage and schedule.
Recommended exercises by age group
Teenagers
Solid foundations, skill, and fun still count.
- Functional sports – Football, Basketball
- Bodyweight Cardio Routines – Push-ups, Squats, Planks
- Swimming
- Running/Jogging
“For teenagers, functional sports are a great way to boost fitness, build muscle and improve coordination. Bodyweight cardio routines are also crucial for building early foundational strength, without needing weights. I also recommend swimming and running for younger fitness fanatics, as it’s a fun way to build endurance and manage weight.
Takeaway: learn movement patterns, build coordination, and keep it enjoyable so consistency sticks.
Young adults
Chase strength, capacity, and mobility—without cooking your joints.
- Weight Training – Deadlifts, Squats, Bench Press
- High Intensity Interval Training (HIIT)
- Cycling
- Yoga
“Next, younger adults should look to introduce weight training into their exercise routines, using equipment such as dumbbells and kettlebells to build muscle and strengthen bones. HIIT training also benefits cardiovascular health, while cycling can maintain stamina. I also believe mobility routines like yoga can support recovery and reduce injury risk.
Takeaway: progressive strength work plus smart conditioning and mobility is the right exercise by age for this stage.
Middle-aged adults
Protect muscle, protect bones, and move often.
- Strength Training – Tricep Dips, Deadlifts, Squats
- Swimming
- Brisk Walking
- Pilates
“For middle-aged individuals, strength training must be considered essential, as it helps combat natural muscle loss, supporting bone density in later life. Swimming and brisk walking are two great examples of low-intensity cardio that can assist with weight management and lower the risk of chronic disease. Middle-aged people should also prioritise pilates for flexibility support and core strength benefits.
Takeaway: lift to slow muscle loss, add low-impact cardio, and keep the core and mobility honest.
Senior adults
Maintain strength, balance, and confidence—little and often.
- Walking
- Light Resistance Training
- Chair Yoga
- Pilates
“As we age, the focus switches to maintenance with routines such as chair yoga and walking designed to support wellbeing while preventing stiffness. Light resistance training, such as mini-squats and lateral band walks, can be completed with a resistance band and help to preserve muscle strength.
“Overall, each age group should aim to incorporate some of these recommended exercises into their daily routines, allowing them to maintain a healthy lifestyle. From strength-training for younger adults to a larger focus on yoga and lighter exercises for seniors, each age group must have tailored exercise plans to suit their body’s needs.”
Takeaway: the right exercise by age here is steady, repeatable movement that guards strength, flexibility, and independence.
Editor’s note: how to put this into practice
Progress in small bites. Add a rep, a kilo, or two minutes of effort. That’s how results compound—at any age.
Pick one priority for the next 8–12 weeks. Fat loss, strength, mobility—choose, then train for it.
Program the week, not the day. Two to three strength sessions, two cardio slots, and a mobility block beats chasing perfection.