The 12-Minute Bodyweight Routine That Builds More Strength Than Hour-Long Gym Sessions After 60

According to a June 2026 study, the time most workout enthusiasts should dedicate to resistance training each week is 90 to 120 minutes. This research was taken from three major studies and followed over 147,000 adults over a 30-year period. That “sweet spot” of time resulted in lower risks of mortality, particularly from neurological and cardiovascular diseases. In fact, when combined with cardio, the benefits were even higher.

To get you started with a solid strength training routine to preserve muscle and bone mass, we spoke with Malia Frey, M.A., ACE-CPT, CHC, an ACE-certified personal trainer and health coach with credentials in functional aging and the author of Macro Diet for Dummies, and are here with a 12-minute bodyweight routine that can help build more strength than hour-long gym sessions after 60.

“Bodyweight exercises are highly effective simply because anyone can do them without equipment. Furthermore, some older adults feel uncomfortable in gym settings that cater to a younger clientele. When workouts are easier to complete at home without equipment, you are far more likely to be consistent and see results. You can also do these workouts on the road,” Frey explains.

Beginners should perform this workout two to three times a week. As you progress, gradually add in a day or two, for a max of five days per week.

“Research consistently shows that we need more recovery time as we age. So, to maximize recovery and muscle improvements, give yourself at least 24-48 hours between workouts,” Frey adds.

Warm-Up

1 Minute of Air Squats and Jumping Jacks

Begin by performing 1 minute of air squats and jumping jacks. If you’d like a greater challenge, start with air squats, and then after 10 reps, rev up the intensity with squat jumps.

Air Squats

1. Stand tall with your feet shoulder-width apart.
2. Extend your arms ahead of you or place your hands on your hips.
3. Bend at the knees and hips as you lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to rise back up to standing.

Jumping Jacks

1. Begin by standing tall with your feet together and arms at your sides.
2. Jump both feet out to a wide stance while reaching your arms overhead.
3. Quickly jump your feet back in while lowering your arms to your sides.
4. Continue to jump at a steady pace, keeping the landing soft through your feet.

RELATED: 5 Chair Exercises That Build More Strength Than Weight Lifting After 50

The Workout

Complete the following 3 segments of 3 exercises for 1 minute each. Rest for 1 minute between segments. For an easier workout, do each move for 30 to 45 seconds and use the remaining time to rest. For a greater challenge, add 5, 10, 0r 15 seconds to each challenge to increase the workout time and keep your heart rate elevated.

Segment One

Pushups

1. Assume a high plank position with your hands under your shoulders and your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you lower.
4. Press back up, straightening your arms.

Multidirection Hops

1. Begin standing tall, balancing on your right leg.
2. From a centered position, alternate between hopping forward, to the right, back, and to the left for 30 seconds.
3. Repeat on the other side.

Hollow Hold With Toe Touches

1. Begin by lying flat on your back on the floor.
2. Slightly lift your upper and lower body, forming a banana shape with your body.
3. From this position, perform alternating toe touches—bring your right hand to your left foot, then your left hand to your right foot.
4. Keep your core braced throughout.

RELATED: 5 Daily Bodyweight Exercises That Keep You Young After 40

Segment Two

Inverted Rows

1. Position yourself face-up under a heavy, sturdy dining table, desk, or bar.
2. Hold onto the edge with your hands just outside shoulder-width.
3. Use your strength to lift and lower your body while keeping your core tight and spine long.

Skaters With Side Touch

1. Begin standing tall.
2. Take a big leap out to the right, landing softly on your right foot.
3. Take your left hand and touch your right foot.
4. Repeat on the left side.

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Plank Shoulder Taps

1. Assume a high plank with your hands under your shoulders and body straight.
2. Lift your right hand to tap your left shoulder.
3. Place your hand on the floor.
4. Tap your left hand to your right shoulder.
5. Continue to alternate.

RELATED: 6 Standing Exercises That Build More Strength Than Traditional Dumbbell Exercises After 40

Segment Three

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Bridge With Alternating Taps

1. Begin by lying face-up on the ground with your knees bent and feet firmly planted.
2. Lift your hips into a bridge position.
3. Alternate between lifting your right then left foot off the ground.

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Box Jumps or Leap Frogs

1. Using a stair or small sturdy box, jump onto the surface, landing with soft knees.
2. Step or jump back down to the ground.
3. If a box is not available, perform leap frogs by starting in a squat position. Jump forward, then land in a squat position.

Supermans

1. Begin lying on the ground in a prone position.
2. Extend your legs straight behind you and extend both arms overhead.
3. Engage through the front side of your abdominal wall. Squeeze your buttocks and lower back to lift your arms and legs off the ground.
4. Hold at the top for a moment before lowering with control.

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