Plan around your experience, current capacity and recovery, rather than your age alone.
Start from your present ability
Choose manageable movements and seek appropriate guidance for health conditions or injuries. Age does not tell us your training history or the right starting load.
Keep the schedule sustainable
Allow time to recover and review the effect of training on everyday activities. Avoid sudden increases in volume to make up for missed years.
Include more than lifting
Older-adult guidance includes aerobic, strengthening and balance activities. A muscle-building routine should not crowd out the other movement that supports everyday function.
Review with a qualified professional
Ask about exercise modifications, medication considerations and symptoms that should prompt stopping. This page is education and does not provide medical clearance.
Source
NIDDK: Health Tips for Older Adults
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