Proving that age is just a number, Nate Wilkins is a 71-year-old personal trainer, a Senior Planet Sponsored Athlete, and is co-founder of the AgelessWorkout Method.
"My goal has been to create a practical, accessible way for modern aging adults—especially men—to build movement skills, address pain, regain confidence, and enjoy a higher quality of life for longer," he told Tom’s Guide.
"Now, in my 70s, I’m proud to say I’m in the best shape of my life and stand as living proof of what’s possible with consistent training, smart recovery, and a pro-aging mindset. Purpose fuels my workouts, community keeps me accountable, and the results continue to inspire me each day."
If you’re looking for inspiration for your next workout, Nate has shared his go-to workout for building strength and mobility. "I’ve relied on it for years to stay strong, flexible, and ready for whatever life brings," he says.
What is the workout?
"I created this after my own health challenge, when I realized I needed something simple, adaptable, and effective — whether I was at home, in the park, or traveling," Nate explains.
"As a 2025 Senior Planet / AARP Sponsored Athlete, I see this routine as more than just exercise — it’s a model for sustainable fitness that anyone can adapt to their life stage."
All you’ll need for this workout is your bodyweight; however, if you want to increase the intensity as you build fitness, you can loop one of the best resistance bands around your legs or grab a set of the best adjustable dumbbells.
Dynamic warm-up
- Marching or high knees in place
- Shoulder rolls to wake the body up
The circuit
- 10–15 bodyweight squats for strong legs
- 10–15 wall push-ups for chest, arms, and core
- 10–15 hip hinges to protect the back and strengthen the glutes
- 30 seconds of standing knee lifts for balance and core
- 8–10 step-backs or modified lunges for stability
Cool down
- Gentle stretches and mindful breathing
"It takes me 15–20 minutes, and I adjust based on how I feel. Some days it’s one round; other days I’ll do three with resistance bands," Nate says.
"This routine has become a staple because it’s not just about staying fit today—it’s about investing in my future self. Every rep builds the strength, mobility, and resilience I’ll need five, ten, even twenty years from now."
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