Great piece Paul, to remind us what is doable in our busy schedules. I have the hardest time with doing HIIT which I am supposed to do at least once a week. I simply do not like it. Doing it for 20 minutes sounds less daunting!
Lauren, I'm with you on how un enjoyable HIIT workouts are. The one that I try to do but find almost physically painful are sets of sprints on the loose sand down by the beach. The pain isn't from any injury, but rather the intensity of sprinting in the loose sand and how quickly I get to maximum heart rate. All to say, you are not alone.
How long are your HIIT workouts, for goodness sake? And what are they? Maybe we can find a compromise. If you don't want to spell it out here, you can always reach me at agingwithstrength@gmail.com
Erik, mine couldn't be simpler. It's jumping for five minutes, occasionally going into a boxer skip on days when I feel more coordinated. Five minutes may not sound like much but the timing and endurance required to stay in sync is no small feat. And it's absolutely a major VO2 max workout.
Thank you, Paul. We all differ in our paths to better health. If my story helps others to find their way to better health than I'll be very pleased! Peace and plenty to you and all your followers.
Just listened to this and only want to say that I‘d certainly be interested in any specific recommendations for training and exercises that you might have to share! Yeah, keep it coming! :)
Paul, I have had some small success in 2025 with incorporating small amiunts of exercise in my day. I have been focusing on the tests of Kelly Starrets Built to Move book so simple things like sitting in a squat for at least 2:00. Sitting on the floor for 10 minutes a day, the couch test, and finding ways to continually get the 8000-12000 steps a day. Would love to hear more sprcific exercises you have learned are critical for longevity fitness.
The couch test is a hip flexibility test/exercise. Bend one knee and place it at the base of a wall or couch. With the other leg place the base of your foot against the couch or wall. Then sit up straight feeling the pull in your hip and thighs. To escalate/progress this test/exercise, move the leg with your foot against the wall/couch out in front of you like a lunge so the base of your foot is on the floor. then sit up feeling the extra stretch in your hip and thigh.
I’ve started doing home excercises some 15years ago. When I went from employment to private consulting from my home. I simply missed going to the office to wake up my body. Since then every morning I start my day with about 20 minutes combining yoga, flexibility and body weight exercises.
I'm in a similar position in terms of wanting to have the ability to do small workouts at home, for only a few minutes, sometimes. Over time I've accrued some light weights and bands that allow me to replicate a version of any gym workout in just a few minutes while taking a break from my laptop. Thanks for sharing your routine, Cornelius. Keep going.
Great stuff, Paul. I’m curious on your thoughts on minimum effective cardio. I used to run a lot, but now have calf problems. Indoor cardio is boring and walking, even rucking, isn’t the same.
Pete, minimum is relative to each person, of course. But honestly, learning to jump rope kept me in minimum viable tennis shape, which is not nothing, given the burst of acceleration and lateral movement required to compete. Jumping rope also has the benefit of working the muscles in your feet ankles and knees, and obviously your quads and calves also. And I found that really helpful because if I don't do those things, I have sore ankles feet and knees after playing tennis. What do you think about trying to jump rope just for five minutes at a time? It will give you a workout!
Yeah, i hear you. I get easily bored by mundane workouts as well. Jumping rope works for me partly because it's such a complete workout but also because, like target shooting or hitting a tennis forehand or backhand, there's almost no end to the progress you can make in jump rope technique. Also, like those other things, it's also a perishable skill, so there's an incentive to stick with it...or you regress.
Pete, I'm getting the impression you jump rope way more than I do. Which, if true, is great. I'm still trying to get past ~1 minute without flubbing a skip. Progress comes in handfuls....
Anne, will do. If you don’t mind me asking, what kind of information would be most helpful to you? I’m keenly aware that movements that work for me and my specific body, goals, age, injury profile, etc. may not apply very well to others. So I ask.
Enjoyed your article today. At 80 years of age, I hope to "slide" into the finish line verses "limping" across! My routine consists of walking 2 miles (on the treadmill) 3 times weekly, followed by lifting weights, and 3 yoga sessions weekly. That all comes to a little less than an hour daily, 6 days a week. That's worked for me for over two years and I plan to continue with it!
Michael, you have an excellent routine going. I imagine you are very familiar with your "why." Curious how it began two years ago and what prompted it, if you don't mind me asking.
You can do a lot in 20 minutes. It’s long enough to warm up a bit and then choose between a number of possible options: pure strength, mix of strength and movement, mostly movement. I especially like that time frame for mostly strength. It’s enough time to push yourself without overdoing things.
Also you can add other short bursts of exercise (2 to 5minutes) at various points in the day when you could use a short break between tasks.
Mark, those are great points. One of the things I began doing last year was putting weights out around my home, so that they are a visual queue to simply pick them up and carry them with me when I'm moving in between rooms, etc. Or, instead of watching something on the couch doing zero physically, picking them up and doing a short burst workout during a commercial break, in line with what you are talking about. Those little 20-second bursts really add up over time.
I've been doing 20 minute strength training sessions usually 3 times per week for the last 3 years. Amazing what you can get done! Sometimes I go to 25 or 30. And add a couple of days of swimming which usually ends up closer to 30. I'll be 80 in a few days and I can tell you it has made a huge difference in my life
Def hoping for your specific exercise recs in future posts!
Amy, will do.
Great piece Paul, to remind us what is doable in our busy schedules. I have the hardest time with doing HIIT which I am supposed to do at least once a week. I simply do not like it. Doing it for 20 minutes sounds less daunting!
Lauren, I'm with you on how un enjoyable HIIT workouts are. The one that I try to do but find almost physically painful are sets of sprints on the loose sand down by the beach. The pain isn't from any injury, but rather the intensity of sprinting in the loose sand and how quickly I get to maximum heart rate. All to say, you are not alone.
How long are your HIIT workouts, for goodness sake? And what are they? Maybe we can find a compromise. If you don't want to spell it out here, you can always reach me at agingwithstrength@gmail.com
Original bowflex is the best solution Ive found used it for 20 years now. In better shape than my son's in their 20s
at 62
James, isn’t it great when one investment pays off for two decades? I remember the Bowflex commercials.
Would like hear what your jump rope routine is like, thanks
Erik, mine couldn't be simpler. It's jumping for five minutes, occasionally going into a boxer skip on days when I feel more coordinated. Five minutes may not sound like much but the timing and endurance required to stay in sync is no small feat. And it's absolutely a major VO2 max workout.
Thank you, Paul. We all differ in our paths to better health. If my story helps others to find their way to better health than I'll be very pleased! Peace and plenty to you and all your followers.
Thank you for your kind comment. I really appreciate it!
Michael, I appreciate you giving some insight into what has works for you. I hope it inspires other people as much as it does me.
Hi there Paul,
Just listened to this and only want to say that I‘d certainly be interested in any specific recommendations for training and exercises that you might have to share! Yeah, keep it coming! :)
Brandon, will do. What are your training goals and/or limitations, if you don't mind me asking?
Yes please!
Paul, I have had some small success in 2025 with incorporating small amiunts of exercise in my day. I have been focusing on the tests of Kelly Starrets Built to Move book so simple things like sitting in a squat for at least 2:00. Sitting on the floor for 10 minutes a day, the couch test, and finding ways to continually get the 8000-12000 steps a day. Would love to hear more sprcific exercises you have learned are critical for longevity fitness.
Kevin, thanks for your note. Will do.
What's the couch test?
The couch test is a hip flexibility test/exercise. Bend one knee and place it at the base of a wall or couch. With the other leg place the base of your foot against the couch or wall. Then sit up straight feeling the pull in your hip and thighs. To escalate/progress this test/exercise, move the leg with your foot against the wall/couch out in front of you like a lunge so the base of your foot is on the floor. then sit up feeling the extra stretch in your hip and thigh.
Kevin, thanks for that.
I’ve started doing home excercises some 15years ago. When I went from employment to private consulting from my home. I simply missed going to the office to wake up my body. Since then every morning I start my day with about 20 minutes combining yoga, flexibility and body weight exercises.
Cornelius, that sounds like an effective 20-minute routine. So, no weights, only bodyweight?
I do some low weights too, with lots of repetitions. No need for bulk, just souplesse.
I'm in a similar position in terms of wanting to have the ability to do small workouts at home, for only a few minutes, sometimes. Over time I've accrued some light weights and bands that allow me to replicate a version of any gym workout in just a few minutes while taking a break from my laptop. Thanks for sharing your routine, Cornelius. Keep going.
Wonderful post. Thank you, Paul! I love bar squats (back, front and overhead) so definitely would like to hear why you stopped doing them.
Jason, I’ll share that story in an upcoming piece. Thanks for reading.
Great stuff, Paul. I’m curious on your thoughts on minimum effective cardio. I used to run a lot, but now have calf problems. Indoor cardio is boring and walking, even rucking, isn’t the same.
Pete, minimum is relative to each person, of course. But honestly, learning to jump rope kept me in minimum viable tennis shape, which is not nothing, given the burst of acceleration and lateral movement required to compete. Jumping rope also has the benefit of working the muscles in your feet ankles and knees, and obviously your quads and calves also. And I found that really helpful because if I don't do those things, I have sore ankles feet and knees after playing tennis. What do you think about trying to jump rope just for five minutes at a time? It will give you a workout!
I’ll definitely try that Paul. I like jumping rope. I hear all these Zone 2 guidelines and it seems like a lot of boring cardio. Thanks.
Yeah, i hear you. I get easily bored by mundane workouts as well. Jumping rope works for me partly because it's such a complete workout but also because, like target shooting or hitting a tennis forehand or backhand, there's almost no end to the progress you can make in jump rope technique. Also, like those other things, it's also a perishable skill, so there's an incentive to stick with it...or you regress.
Try “Stomp” by the Brothers Johnson. It’s the perfect jumping rope tune in my opinion.
Pete, I'm getting the impression you jump rope way more than I do. Which, if true, is great. I'm still trying to get past ~1 minute without flubbing a skip. Progress comes in handfuls....
I’ve gotten away from it, Paul. Your article inspired me to restart it.
Hi! Please continue with the specific movements! Thanks, Paul.
Anne, will do. If you don’t mind me asking, what kind of information would be most helpful to you? I’m keenly aware that movements that work for me and my specific body, goals, age, injury profile, etc. may not apply very well to others. So I ask.
Enjoyed your article today. At 80 years of age, I hope to "slide" into the finish line verses "limping" across! My routine consists of walking 2 miles (on the treadmill) 3 times weekly, followed by lifting weights, and 3 yoga sessions weekly. That all comes to a little less than an hour daily, 6 days a week. That's worked for me for over two years and I plan to continue with it!
Michael, you have an excellent routine going. I imagine you are very familiar with your "why." Curious how it began two years ago and what prompted it, if you don't mind me asking.
Wouldn’t the simplest thing be to do Bullworker exercises?
Ahh… you’re young! 😎😎 rather than me explain google Bullworker and isometric exercises
that equipment can be useful, certainly.
Chris, what is that? I'm not familiar with it.
You can do a lot in 20 minutes. It’s long enough to warm up a bit and then choose between a number of possible options: pure strength, mix of strength and movement, mostly movement. I especially like that time frame for mostly strength. It’s enough time to push yourself without overdoing things.
Also you can add other short bursts of exercise (2 to 5minutes) at various points in the day when you could use a short break between tasks.
Mark, those are great points. One of the things I began doing last year was putting weights out around my home, so that they are a visual queue to simply pick them up and carry them with me when I'm moving in between rooms, etc. Or, instead of watching something on the couch doing zero physically, picking them up and doing a short burst workout during a commercial break, in line with what you are talking about. Those little 20-second bursts really add up over time.
I've been doing 20 minute strength training sessions usually 3 times per week for the last 3 years. Amazing what you can get done! Sometimes I go to 25 or 30. And add a couple of days of swimming which usually ends up closer to 30. I'll be 80 in a few days and I can tell you it has made a huge difference in my life
Tom, consistency is everything. Congratulations. Keep going.