Running five kilometres in less than 30 minutes should be no trouble to people of average fitness in their 20s, 30s and 40s – and you should still be able to lift half your bodyweight by the age of 50, according to health experts.
Australian NRL player turned personal trainer Ben Lucas joined forces with Adala Bolto, the founder of women-only gym chain Zadi Training, to outline the fitness milestones you should be hitting in every decade.
Performing 20 push ups and the same amount of burpees back-to-back should be easily accomplished throughout your 20s and 30s, while you shouldn’t be breaking much of a sweat climbing multiple sets of stairs in your 40s.
Fitness levels diverge dramatically for men and women once they reach their 50s, as the menopause prompts a dramatic drop in female oestrogen levels, causing muscles to shrink and skin to sag.
But there’s a simple way to slow the effects of ageing – if you follow the right exercise routine.
Australian NRL player turned personal trainer Ben Lucas (right) joined forces with women-only gym founder Adala Bolto (left) to outline the fitness milestones you should be hitting in every decade
IN YOUR 20s
Blended workouts of cardio, weights, balancing and stretching exercises are the best way to keep fit and supple throughout your 20s, which is the most important time to build a solid foundation of fitness for the rest of your life.
‘Make sure you maintain good form as you want to create a solid foundation, rather than having niggles and injuries that cause you stress in later life,’ Mr Lucas said.
Ms Bolto believes mastering perfect squatting technique is the first fitness lesson which should be learned in your 20s.
‘It works the largest muscle group, such as quads, glutes and hamstrings, which not only strengthens and tones your body, but also provides a massive calorie burn during workouts,’ she said.
In your 20s, you should be able to run five kilometres in less than 30 minutes, deadlift half your bodyweight, perform squats with ease and do 20 push ups without stopping, either on your toes or on your knees.
IN YOUR 30s
Maintaining a steady routine of cardio and strength training is vital in your 30s, as career commitments and family life take priority over fitness.
‘This is the time to opt for 30-45 minute classes that are easier to fit into your day,’ said Mr Lucas.
‘In your 30s, high intensity interval training may be a good option for those who want to make the most of their time. If you work a highly stressful job, yoga is another good option to keep on top of your fitness.’
Women lose muscle mass as they progress through their 30s, but the effects can be countered with targeted bodyweight exercises like squats, deadlifts, unassisted pull ups and push ups on your toes.
In your 30s, you should still be able to run five kilometres in roughly 30 minutes, perform 20 burpees and push ups back to back, deadlift half your bodyweight and hold a plank for one minute.
Ms Bolto says women should incorporate targeted bodyweight exercises like squats, deadlifts, unassisted pull ups and push ups on toes to maintain a svelte physique throughout the 30s
IN YOUR 40s
The 40s are the danger zone when most people start to gain considerable weight, making it the perfect decade to incorporate high intensity resistance training into your schedule, which has been proven to burn fat for up to 38 hours post workout.
But running, jogging and brisk walking are equally important for maintaining cardiovascular fitness, according to Mr Lucas.
‘You need to be sure you’re getting some good cardio as well. Pilates is also great as it builds your core strength and fights back pain, especially if you have a sedentary job,’ he said.
Ms Bolto agrees, recommending regular power walks and short sprints to improve endurance and stamina.
In your 40s, you should still be running between three and five kilometres in 30 minutes, deadlifting half your bodyweight and climbing multiple flights of stairs without much difficulty.
Mr Lucas says strength training and regular cardio are essential to stave off stiffness and joint problems like arthritis
IN YOUR 50s
Fitness begins to diverge according to gender over the course of the 50s, with men more likely to retain greater strength and stamina than women as oestrogen sharply declines during the menopause.
Strength training and regular cardio are essential to stave off stiffness and joint problems like arthritis, according to Mr Lucas.
‘This is the decade where aches and pains start to crop up. You should be doing strength training twice a week to maintain your muscle mass,’ he said.
Compound exercises, which use multiple muscle groups at the same time to perform a movement, are women’s best antidote to age-related weight gain and muscle wastage.
Ms Bolto recommends sets of squats with overhead shoulder presses, walking lunges with bicep curls and push ups with dumbbell rows for females over 50.
In your 50s, men should be able to do 15-19 push ups and 20-24 sit ups, while women should be able to do between seven and 10 push ups and 15-19 sit ups.
IN YOUR 60s and 70s
Keeping active from the age of 60 on is essential to decrease the likelihood of chronic disease.
‘You still should be working on your strength and flexibility at least twice a week so I would suggest signing up to a gym that specialises in training older adults or get a personal trainer who can assist you,’ Mr Lucas said.
He also recommends spicing up your workout routine with classes of ballroom dancing or aqua aerobics to keep things interesting.
Pilates, yoga, swimming, aqua aerobics and dancing are all great forms of low impact exercise to keep you strong and supple as you mature.
From your 60s onward, men should be able to perform 10-14 push ups and 15-19 sit ups, while women should be able to do between five and 10 push ups and 10-14 sit ups.