Staying fit after 55 doesn’t require extreme workouts. My weekly routine is simple: 3 cardio sessions, 1 HIIT workout, and 2 strength sessions. It’s not perfect, but it keeps me moving and feeling strong.
As a 59-year-old man, I pretty much have a routine for how I live every day. Yes, I admit it may be boring, and yes, it probably drives LadyFish a little crazy. If something doesn’t get done on the right day at the right time, I tend to be a little out of sorts.
Daily Movement (Not Workouts)
In an earlier post, I outlined what a typical day of reaching my fitness goals looks like. I do some fitness activities every day that I don’t consider workouts. I also stretch several times a week, but I don’t count those sessions as workouts either. These are simply things I do to keep moving and accomplish my goal of closing my Apple Fitness rings each day.
As a weekly goal I like to complete six fairly intense, but not CrossFit-intense workouts. I’ll explain what I try to do and why.
Three Weekly Cardio Sessions
I do three cardio workouts. I like these to be at least thirty minutes long. My cardio of choice is the Peloton. If you like music (all kinds) and encouraging instructors I strongly recommend getting a Peloton. I like to keep my heart rate between 120 and 140 beats per minute for these routines.
Cardio exercise after 50 is especially important. It keeps the heart strong, improves circulation, and helps maintain endurance for everyday activities like walking, climbing stairs, and staying active with family and friends.
The American Heart Association recommends at least 150 minutes of moderate aerobic exercise per week, which is one reason I aim for three cardio sessions. I supplement this with routine walks or stair climbing throughout the week.
My HIIT Workout
In addition to the three Peloton workouts, I like to have one High Intensity Interval Workout (HIIT). This one is pretty intense – for me anyway. My usual HIIT workout takes about 25 minutes on the treadmill. I walk slowly for about 2 minutes, then speed up and increase the incline for about 4 minutes. My intent is to increase my heartrate and to go as hard as I can for 4 minutes. I then slow down and let my heartrate recover and then repeat. I like to have four of these 4 minute bursts of activity.
HIIT is effective because it challenges both the heart and muscles in a short amount of time.
For those of us over 55, the key is keeping HIIT safe and controlled. The “high intensity” part should feel challenging, but not overwhelming. The goal isn’t to push to exhaustion—it’s simply to mix short bursts of effort into the workout.
Resistance Training Twice Per Week
I also like to have two resistance (weights) routines per week. LadyFish and I go to our Golf Club – no, it’s not a Country Club. We’ll call it FishWood. The workout facility is straight out of 1995. I know for a fact that most of the workout equipment has been there since the 90’s. It has the standard weight machines for most muscle groups. I alternate between workouts focused on arms, chest, legs, or a full body workout. I only spend about 30 minutes on these weight workouts. LadyFish and I go together. She has her own routines that she does.
As we get older, resistance training becomes one of the most important types of exercise we can do. After about age 50, we naturally begin to lose muscle mass and strength each year. Without some form of strength training, that loss can gradually affect balance, mobility, and everyday activities.
For me, the goal isn’t bodybuilding. It’s simply keeping the muscles strong enough to support an active life. A few short strength sessions each week can make a big difference in how we move, feel, and age.
That is the backbone of my weekly fitness routine. On the rare occasions when things go perfectly as planned, it will look something like this.
What My Weekly Workout Routine Looks Like After 55
Monday – 30 minute Peloton ride
Tuesday – HIIT routine on treadmill
Wednesday – Resistance training at FishWood
Thursday – 30 minute Peloton ride
Friday – rest / recovery (or couch time and bourbon, depending on the week)
Saturday – Resistance training at FishWood
Sunday – 45 minute Peloton ride.
I can’t stress this enough. This is my ideal week. It is rare that I get all of this done. Life happens. Travel, bad weather, sore legs, or a strong pull from the couch can derail the best plans. LadyFish may need a Costco run on a weeknight, or there are some evenings when, dang it, I just don’t feel like getting on the Peloton or driving to FishWood.
The Real Goal: Just Keep Moving
The thing I always try to stress is simple: just move. Move pretty much every day. For you, that might mean a two-hour tennis match. Or it might mean walking every aisle at Costco — including the ones with the free samples.
The thing I always try to stress is simple: just move. Move pretty much every day. For you, that might mean a two-hour tennis match. Or it might mean walking every aisle at Costco — including the ones with the free samples.
Most weeks won’t look perfect. Mine rarely do.
Some weeks I hit all six workouts. Other weeks I miss a couple, shorten a ride, or swap a workout for a walk.
And that’s fine.
At this stage, fitness isn’t about doing everything right—it’s about staying consistent over time.
Keep moving. That’s what actually makes the difference.
