Best Exercise as Per Age


We all know that exercise is good for you no matter how old you are! There are many exercises, but the selection should be done considering the age, goal, body stats, postural assessment, limitations or injury, and more. So let’s look at the exercises one should do as per age!

But first, let’s classify age-related exercises into 3 segments:

  • Kids and Teenagers (7-18 years old)
  • Adults (18-50 years old)
  • Elderly (50 + years old)

Kids and Teenagers

Kids have a clean slate in terms of learning new things. Therefore, this is the right time to learn the correct form without fear. Also, motor learning is quick in this age group. Therefore, exercises that are mostly skill-based should be prioritized in this age group. Also, sport-specific training should focus on the sport they are interested in. Recommended exercises for kids and teenagers:

Gymnastics: Handstand training, Middle split

Bodyweight training: Air squat, push-ups, chin-ups

Agility drills: Shuttle run, ladder drills

Resistance Training: gym-based exercises to ensure proper muscle growth without any imbalance. The focus of training in this group is form and technique.


This particular segment can do various exercises, but we need to consider the body composition and medical condition.

Resistance Training: Weighted Squat, Hip Hinge movements, Vertical and Horizontal Push, Vertical and Horizontal Pull

Endurance: Jog or Power Walks

Balance Training: If there are any issues related to balance or maintaining the body’s centre of gravity on unstable surfaces, this is the right area to focus on. Examples: Single Leg Deadlift, Pistol Squat, Bosu Ball Push Up.

Skill Based training: This group can also train for skills like Handstand, Backbend, Yoga.


This particular age group needs a lot of hand-holding if they have never done an exercise before. Age-related degeneration, mobility issues, muscular weakness or tear, etc. A few sets of activities that are crucial:

Bodyweight Training: Focus on proper range of motion for bodyweight movements like squat, push up, inverted rows will help build functional strength.

Moderate Intensity Cardio: 150 minutes of cardio per week shows an improvement in age-related sarcopenia (muscle loss).

Hypertrophy-based training: It is crucial to add or maintain muscles during this age, and hence, including machine-based weighted movements like machine press, leg press, lat pulldown are going to help maintain or build muscles in combination with the proper diet. Apart from muscles, it could also prevent bone loss.

Stretching: There are high chances of tight and weak muscle groups in this age group due to occupation, lifestyle, and age. Therefore, it is important to figure out in the assessment phase and focus on releasing the muscle tightness and improving strength for weaker muscle groups.


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