Sample 7-Day Workout Schedule for Adults Over 60

A balanced week of workouts after 60 mixes cardio, strength, balance and flexibility, with at least one true rest day. It answers one of the most common questions I get: "How often should I be working out, and what should I be doing?" For the full picture of how much exercise seniors need, see my guide. This post builds on my posts about exercising too much or too hard and recovering like a pro. The key to staying strong, mobile, and pain-free isn't just about how much you exercise — it's about balancing different types of movement throughout the week.

Before we dive in, keep in mind that everyone is different. What works for most people might not work for you. Use this post as a guideline, but feel free to reach out if you need specific advice tailored to your body.

How Much Exercise Do You Need Each Week?

Aim for 150 minutes of moderate cardio, 2 strength days and 3 balance sessions. According to the American Heart Association and CDC, older adults should aim for:

• Cardiovascular Exercise – At least 150 minutes per week of moderate-intensity activity (like brisk walking) or 75 minutes per week of vigorous activity (like jogging, fast cycling or interval training).
• Strength Training – At least 2 days per week, targeting all major muscle groups to maintain strength, mobility, and bone density.
• Balance – Balance training at least 3 times per week to reduce fall risk — the World Health Organization recommends balance-and-strength activities on 3 or more days a week for older adults, and the American College of Sports Medicine (ACSM) and the National Institute on Aging (NIA) also recommend regular balance training, especially for those at risk of falling (it's the focus of our fall prevention and balance training).
• Flexibility – Regular flexibility exercises to help with daily activities and joint health, as recommended by the National Institute on Aging (NIA).

That seems like a lot! However, when you break it down, it becomes much more manageable. A well-rounded plan should include cardio, strength training, balance work, and flexibility. Here's what a balanced week might look like for an older adult:

What Does a Balanced Week of Workouts Look Like?

Strength and balance on Monday and Friday, harder cardio on Tuesday and Saturday, and easier days in between.

Monday – Strength & Balance

• Strength Training (20–30 min): All major muscle groups with emphasis on posture and core
• Mobility/Flexibility (5 min): Gentle stretching and/or foam rolling
• Balance Training (10 min): Stability drills with eye training exercises — can be incorporated throughout the day

Tuesday – Higher Intensity Cardio

• Moderate-to-Vigorous Cardio (30 min): Cardio exercise at a challenging pace
• Mobility/Flexibility (10 min): Gentle stretching and/or foam rolling

Wednesday – Recovery Cardio & Balance

• Light Cardio (30 min): Cardio exercise at an easy to moderate effort
• Balance Training (10 min): Stability drills with eye training exercises — can be incorporated throughout the day

Thursday – Active Recovery or Rest

• Light movement: Gardening, housework, or an easy walk
• Optional stretching or mobility work

Friday – Strength & Balance

• Strength Training (20–30 min): All major muscle groups
• Mobility/Flexibility (5 min): Gentle stretching and/or foam rolling
• Balance Training (10 min): Stability drills with eye training exercises — can be incorporated throughout the day

Saturday – Higher Intensity Cardio

• Moderate-to-Vigorous Cardio (30 min): Intervals of brisk walking, cycling, or swimming with effort-based bursts (here's how to start interval training)
• Mobility/Flexibility (10 min): Gentle stretching and/or foam rolling

Sunday – Recovery Day

• Rest day — read a book, take a bath, do what makes you feel rejuvenated!

How Many Rest Days Do Seniors Need?

At least one full rest day a week, plus lighter days as your body needs them. Rest and recovery are just as important as workouts! Listen to your body and take recovery days as needed. I explain more in my post on rest days between workouts.

By following a balanced mix of movement, you'll stay strong, energized, and independent for years to come. If you'd like help tailoring a plan to your specific needs, that's exactly what we do in in-home personal training.