“The best advice I can give is to go slow, go light, and listen to your body. Too many people try to rush results, but real progress comes from consistency and patience,” says Stephen Berkowitz. And he’s worth listening to — at 72, Berkowitz has been training for the past four decades, and has run multiple marathons in his time.
He’s now a Senior Planet Sponsored Athlete, and below, he’s shared his secrets with Tom’s Guide.
When it comes to workout inspirations, Berkowitz has one clear goal — to keep moving for as long as possible. In the past few decades, he has recognized “the importance of strength training to counter age-related muscle loss, so I added resistance training to my routine.”
Below, he’s shared his simple, bodyweight workout with Tom’s Guide. You won’t need any additional equipment, so you can set your adjustable dumbbells to one side; however, you might want to use one of the best yoga mats to soften the impact on your joints if you have one.
What is the workout?
“One of my favorite go-to routines for someone just beginning or for vacation breaks is a bodyweight and isometric workout that can be done anywhere — in a hotel room, living room, or even a 6x6 foot space,” explains Berkowitz. “It’s simple, safe, and highly effective, especially for older adults.”
Here are the exercises involved:
- Push-Ups: 2–3 sets of 10–15 reps, great for building upper body strength with minimal joint strain.
- Chair Squats: 2–3 sets of 10–12 reps, building leg strength for daily activities like climbing stairs.
- Standing Calf Raises: 2–3 sets of 12–15 reps for balance and lower leg strength.
- Plank Hold: Start with 15–20 seconds, gradually increasing, to strengthen the entire core.
- Wall Sit: Hold for 20–30 seconds to build leg endurance and stability.
Berkowitz’s advice? “Start small — whether it’s walking, jogging half a mile, using body weight and isometrics, or lifting very light weights. This approach builds a foundation that prevents injury and allows long-term success.”
“Don’t compare yourself to others,” he adds, “compete only with yourself by tracking your progress month to month. And above all, pay attention to your body. Muscle soreness is normal, but pain is a signal to adjust. If you respect your limits and build gradually, you’ll find fitness is not a sprint but a lifelong journey.”
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