# How to Optimize Workouts Based On Each Life Stage and Age There’s no denying that exercise is a foundation of life and a basic need for health and wellness. As humans, we are designed to move and reach our peak physical performance. Much like eating and sleeping, physical activity is a must. When we lack physical activity or don’t exercise, our health deteriorates, and we become weak and fragile. ![men](//cdn.gymaholic.co/articles/how-to-optimize-workouts-based-on-each-life-stage-and-age/men.jpg "men") Whether you have a child, a teenager, or someone approaching their peak years, an optimized physical routine can help you boost your health, promote longevity, and develop [mental resilience](https://www.gymaholic.co/articles/how-exercise-will-help-you-build-mental-resilience) and emotional control. This article will discuss the unique [benefits of exercise ](https://www.gymaholic.co/articles/best-exercise-benefits)across life stages, and how you can optimize your workouts and tailor them based on your age. ## Why do you need to tailor your workout based on your age? Tailoring your workout based on age is essential because each life stage presents unique physical, developmental, and lifestyle demands. For children, the focus is on developing motor skills and establishing healthy habits, while adults require exercise routines that manage stress, maintain health, and combat a sedentary lifestyle. As we age, maintaining muscle mass, flexibility, and bone density becomes crucial, along with adapting to physical limitations and chronic health conditions. This age-specific approach ensures that exercises are safe, effective, and aligned with the individual’s needs, maximizing health benefits and enhancing overall well-being throughout the different phases of life. ## Exercise for children (ages 5-12) **Focus:** Developing basic coordination and motor skills and building a positive attitude towards physical activity. Exercise has a unique role in shaping young kids’ lives. This life stage is crucial for building their [habits](https://www.gymaholic.co/articles/how-to-create-habits-that-last) and desires in life. If children aren’t exposed to physical activities and sports, they risk living sedentarily when they grow up and have high mental resistance to exercising. Furthermore, exercise plays a significant role in developing fine and gross motor skills at this young age. These skills are fundamental for everyday activities and lay the groundwork for more complex physical tasks later in life. ### Benefits #### Strengthens muscles and bones Running, jumping, and other weight-bearing activities stimulate the formation of strong and enduring bones, especially in kids. #### Supports brain development Research indicates that regular physical activity improves [cognitive functions](https://www.gymaholic.co/articles/best-exercise-benefits#8-promotes-cognitive-function) in children, including enhanced concentration, memory, and better classroom behavior, which is linked to better academic performance. These cognitive benefits are attributed to increased blood flow to the brain during exercise, which nourishes the brain with oxygen and nutrients and aids in the development of new brain cells. #### Improves social skills Team sports or martial arts teach children valuable life skills such as [discipline](https://www.gymaholic.co/articles/stay-disciplined-and-motivated), responsibility, and respect. These activities require children to follow the rules, [adhere to schedules](https://www.gymaholic.co/articles/why-it-is-important-to-create-an-exercise-schedule), and work towards goals, all of which contribute to developing a sense of discipline that can translate to better goal achievement later in life. #### Emotional Well-being Physical activities like sports, dance, or even simple playground games offer children a way to express themselves, socialize, and release energy in a healthy and controlled environment. The social aspect of these activities cannot be understated; participating in team sports or group exercises helps children develop critical social skills such as teamwork, empathy, and communication. ### Our recommendations * **Play with friends:** Group activities work best to balance fun and exercise. Let children engage in sports such as soccer, basketball, and gymnastics. * **Family participation:** Children copy their parents or guardians. If parents are physically active and find exercising enjoyable, their children can easily adapt to being physically active and find joy in sports and exercise. ### Example of a weekly routine

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Outdoor Play	Martial Arts	Outdoor Play	Martial Arts	Outdoor Play	Family Activity	Family Activity

## Exercise for teens (ages 13-19) **Focus:** Growth and mental health The teenage years are an ideal time to instill lifelong healthy habits. It is critical for physical and mental development. Exercise especially plays a pivotal role in shaping teenager's well-being. ### Benefits #### Musculoskeletal Development Teenagers experience rapid bone and muscle growth. Weight-bearing exercises and activities that promote strength, like swimming, running, or bodyweight exercises, are crucial. These activities stimulate [bone growth and density.](https://www.gymaholic.co/articles/how-exercise-can-impact-bone-health-and-combat-aging) More importantly, exercise at this stage makes their bones and muscles more resilient to injuries. #### Mood regulation Due to fluctuations in [hormones](https://www.gymaholic.co/articles/the-hormonal-effects-of-exercise), teenagers experience surges in impulses and instability in mood. Regular physical activity can help regulate mood and reduce symptoms of depression and anxiety while enhancing self-esteem. Teenagers who exercise or who are into sports tend to have higher confidence levels and can handle themselves better in social situations. #### Cognitive Development: This is also a critical time for brain development. Exercise boosts brain health by enhancing blood flow, which improves cognitive functions like memory, attention, and processing speed. Aerobic exercises, in particular, have been shown to increase the size of the hippocampus, the brain region involved in verbal memory and learning. ### Our recommendations * **Aerobic exercise**: running, swimming, and team sports are excellent activities to improve heart health and lung capacity. Exercising at moderate to high intensity is an especially great way to leverage the vitality that youth at this stage have. * **Strength training:** Older teens can start weight training and calisthenics at least 3 times per week to support muscle building and leveraging their growth spurt. * **Flexibility exercises:** flexibility exercise routines such as yoga and [pilates](https://www.gymaholic.co/articles/wall-pilates-practical-low-impact-workout-for-everyone) can enhance balance and core strength and maintain the elasticity of muscles that teens have. * **HIIT and sprinting:** there’s good evidence that [high-intensity exercises](https://www.gymaholic.co/articles/the-best-hiit-high-intensity-interval-training-workouts) improve the release of growth hormone, which aids in achieving peak height during puberty. * **Outdoor physical activity:** [Outdoor exercises](https://www.gymaholic.co/articles/outdoor-exercise-achieve-your-fitness-goals-in-fresh-air) for teens are a great way to improve their social skills, boost mood, and better manage their mental health. ### Example of a weekly routine

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Team Sports / Swimming	Strength training/Gym	Team Sports/ Swimming	Strength training/Gym	Team sports/ swimming	HIIT/Aerobic workouts	HIIT/Aerobic workouts

## Exercise for young adults (ages 20-39) **Focus**: Balancing physical health and busy schedule, managing stress, improving strength and endurance. Young adulthood is marked by numerous life transitions, including career establishment, family responsibilities, and social changes. Exercise during this stage is crucial for maintaining physical fitness, managing stress levels, and optimizing health. ### Benefits #### Helps maintain health During these years, metabolism begins to slow down, making regular exercise essential for maintaining a healthy weight and preventing obesity. Consistent physical activity helps in reducing the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. Helps manage stress Adulthood can come with lots of social pressure and responsibility. A fitness routine can help combat physical and mental stress by assisting the body in releasing mood-lifting hormones called endorphins. ![meditation](//cdn.gymaholic.co/articles/how-to-optimize-workouts-based-on-each-life-stage-and-age/meditation-new.jpg "meditation") More importantly, working out also improves sleep quality, which is often disrupted by the busy lifestyles of young adults. ### Our recommendations * **Group fitness classes:** [group classes ](https://www.gymaholic.co/articles/how-group-exercise-can-boost-your-fitness-and-health)can help foster social interaction outside of the work environment and help build a supportive community of like-minded individuals. * **Home-based workouts:** [Quick home-based exercises](https://www.gymaholic.co/articles/at-home-workout-routine) involving flexibility exercises and strength workouts are great ways to have a balanced life despite busy schedules. * **[Movement snacks](https://www.gymaholic.co/articles/movement-snacks-perfect-routine-for-your-busy-schedule):** short bouts of squats and push-ups at home or at work can massively improve one’s health and fitness by burning extra calories. * **HIIT:** [High-intensity workouts ](https://www.gymaholic.co/articles/best-hiit-protocols-to-lose-fat-and-get-lean-muscle-mass)can provide tons of health benefits, such as weight management and cardiovascular boosts, with a very small time commitment. * **Regular gym routine:** enrolling in a gym and focusing on your fitness at this age can help you maximize the benefits of working out since your muscle strength and hypertrophy usually peak at this stage. Prioritize strength training involving weight exercises and calisthenics 3-5 times per week. ### Example of a weekly routine

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Gym (Strength)	HIIT/Aerobic Class	Gym (Strength)	HIIT/Aerobic Class	Gym (Strength)	Outdoor Activity	Group fitness / Yoga

Here’s a beginner plan for women: {id:27628,className:Plan} And for men: {id:27643,className:Plan} ## Exercise for Adults (Ages 40-64) **Focus:** maintenance of fitness, improving flexibility and strength, enhancing mental and cognitive health. As adults enter their 40s, 50s, and early 60s, they encounter different physical and lifestyle changes that should keep an eye on. This period often involves a shift in focus towards maintaining health, managing the signs of aging, and preventing chronic diseases so they can age gracefully. While aging is an inevitable part of life, exercise can effectively manage its effect. ### Benefits #### Prevents physical decline Regular exercise slows down the rate of muscle and bone loss that occurs with aging. This also prevents the development of arthritis and reduces the risk of fall injuries, which are common among older adults. #### Helps manage chronic diseases Adults with chronic diseases such as diabetes and hypertension can benefit from a regular exercise routine. Exercise helps preserve the integrity of blood vessels and lower cholesterol and blood sugar levels. #### Help maintain brain function Exercise keeps the mind engaged and positively impacts brain health. With regular workouts, the brain gets more oxygen-rich blood, which is associated with increased memory and mood stability and prevents cognitive decline. ### Our recommendations * **[Low-impact aerobic activities](https://www.gymaholic.co/articles/low-impact-exercises-for-better-health-and-higher-gains):** walking, swimming, and cycling are excellent exercises that improve heart health and help manage weight while being gentle on the joints. * **Strength training:** bodyweight exercises, free weights, and resistance bands can help preserve muscle mass and bone density. * **Flexibility exercises:** incorporating stretching into your workouts can help maintain the elasticity of muscle tissues and prevent injuries. Try yoga and pilates. * **Moderate-intensity exercises:** focusing on major muscle groups with compound exercises is an excellent way to prevent injury while achieving optimal fitness. * **[Postural exercises](https://www.gymaholic.co/articles/posture-fix-15-minute-exercise-for-healthy-alignment):** stretching and addressing [muscle imbalances](https://www.gymaholic.co/articles/how-to-correct-muscle-imbalance-tips-for-optimal-symmetry) at this stage is crucial to prevent injuries and chronic pain. * **Adequate recovery:** As recovery times may increase with age, incorporating adequate rest into the exercise routine is important. ### Example of a weekly routine

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Moderate intensity exercise	Strength & Flexibility /Low-impact aerobic	Low-Impact Aerobic	Strength & Flexibility /Low-impact aerobic	Moderate intensity exercise	Group fitness / Recreational Sport	Group fitness / Recreational Sport

## Exercise for older adults (65 and above) **Focus:** Maintaining independence and mobility and managing the effects of chronic diseases. Seniors often deal with age-related physiological changes and risks for chronic disease. Low-impact exercise of at least 150 minutes per week can help maintain health and independence. ### Benefits Aside from helping manage chronic diseases such as heart disease, diabetes, and high blood pressure, exercise has a specific role in older adulthood. #### Help maintain mobility and independence Lack of activity leads to tight muscles, joint stiffness, and poor balance. Moderate exercise preserves the range of motion and helps prevent falls. Strengthening the core and legs is especially important. Studies have shown that [mobility](https://www.gymaholic.co/articles/how-long-you-should-stretch-for) is one of the greatest predictors of life and longevity. This means people who are able to maintain their ability to jump, run, and walk on their own despite old age are healthier and tend to live longer. #### Help maintain mental sharpness Exercising increases blood flow and oxygen to the brain. This boosts focus, memory, and cognitive abilities - helping delay the onset or progression of dementia. Learning new skills and continuously moving helps form and strengthen neural connections in the brain, allowing older adults to stay sharp. ### Our recommendations: * **Stay active:** have a 30-minute to 1-hour routine dedicated to moderate-intensity physical activity. * **Morning walks:** walking in the morning helps older adults get their vitamin D from the sun while staying physically active. * **Water aerobics or swimming:** exercising in a pool can also prevent stress in the joints and help improve cardiovascular health. * **Chair exercises**: most older adults spend more time sitting. It is vital that they still have some form of [exercise while sitting,](https://www.gymaholic.co/motivation/stretches-you-can-do-if-you-sit-all-day) such as trunk rotation, leg raises, and ankle pumps. * **Flexibility exercises in group classes:** Taichi, yoga, and pilates for older adults a great ways to maintain flexibility of the leg and hip muscles. In addition, group classes also allow them to form a community in this late stage of life, allowing them to cope mentally and emotionally with the different changes they are experiencing. ### Example of a weekly routine

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Morning Walk Low-impact cardio/ Water Aerobics	Morning Walk Strength and flexibility training	Morning Walk Low-impact cardio/ Water Aerobics	Morning Walk Strength & Flexibility	Morning Walk Low-impact cardio/ Water Aerobics	Tai Chi/Yoga Group fitness class	Gentle Stroll Recreational activities

Here’s a plan for seniors: {id:24623,className:Plan} ## Bottomline Exercise is crucial in all stages of life. Establishing good exercise habits early in life and adapting activities as we age can allow everyone to reap the rewards of physical activity. Staying physically active can help manage the effects of aging and help you age gracefully. Physically active people are more likely to maintain independence and mobility when they get older, allowing them to still do the things they love to do. ### References: 1. _Chaput, J. P., Willumsen, J., Bull, F., Chou, R., Ekelund, U., Firth, J., Jago, R., Ortega, F. B., & Katzmarzyk, P. T. (2020). 2020 WHO guidelines on physical activity and sedentary behaviour for children and adolescents aged 5-17 years: summary of the evidence. The international journal of behavioral nutrition and physical activity, 17(1), 141. [https://doi.org/10.1186/s12966-020-01037-z](https://doi.org/10.1186/s12966-020-01037-z)_ 2. _Merkel D. L. (2013). Youth sport: positive and negative impact on young athletes. Open access journal of sports medicine, 4, 151–160. [https://doi.org/10.2147/OAJSM.S33556](https://doi.org/10.2147/OAJSM.S33556)_ 3. _Tomporowski, P. D., Davis, C. L., Miller, P. H., & Naglieri, J. A. (2008). Exercise and Children's Intelligence, Cognition, and Academic Achievement. Educational psychology review, 20(2), 111–131. [https://doi.org/10.1007/s10648-007-9057-0](https://doi.org/10.1007/s10648-007-9057-0)_ 4. _Nikitas, C., Kikidis, D., Bibas, A., Pavlou, M., Zachou, Z., & Bamiou, D. E. (2022). Recommendations for physical activity in the elderly population: A scoping review of guidelines. Journal of frailty, sarcopenia and falls, 7(1), 18–28. [https://doi.org/10.22540/JFSF-07-018](https://doi.org/10.22540/JFSF-07-018)_ 5. _Langhammer, B., Bergland, A., & Rydwik, E. (2018). The Importance of Physical Activity Exercise among Older People. BioMed research international, 2018, 7856823. [https://doi.org/10.1155/2018/7856823](https://doi.org/10.1155/2018/7856823)_ 6. _Pantelaki, E., Maggi, E., & Crotti, D. (2021). Mobility impact and well-being in later life: A multidisciplinary systematic review. Research in Transportation Economics, 86, 100975. [https://doi.org/10.1016/j.retrec.2020.100975](https://doi.org/10.1016/j.retrec.2020.100975)_ 7. _Thomsen, A. (2023, June 12). Flexibility for longevity: The importance of mobility for aging adults. ASFA. [https://www.americansportandfitness.com/blogs/fitness-blog/flexibility-for-longevity-the-importance-of-mobility-for-aging-adults](https://www.americansportandfitness.com/blogs/fitness-blog/flexibility-for-longevity-the-importance-of-mobility-for-aging-adults#:~:text=Maintaining%20range%20of%20motion%20may,adults%20ages%2065%20and%20older)_