Consent

By clicking “Accept All Cookies”, you agree to the storing of cookies on your device and the processing of information obtained via those cookies (including about your preferences, device and online activity) by us and our commercial partners to enhance site navigation, personalise ads, analyze site usage, and assist in our marketing efforts. More information can be found in our Cookies and Privacy Policy. You can amend your cookie settings to reject non-essential cookies by clicking Cookie Settings.

View cookies

Consent

For more information about our different cookies view our privacy policy.

Skip to content
SHF-shorefield
Buy to Let with 3 Years No Site Fees Learn More
New article

Fit Over 50: Six Weeks to a Stronger You

Get moving, build strength and improve your mobility with our six-week Fit Over 50 challenge. Created by our Fitness Club Managers, Charlie and Mat, this simple at-home fitness plan is designed to help you build healthy, sustainable habits without needing a gym.

Charlie & Mat, Fitness Club Managers

A smiling older man and a woman exercise together in a gym, using rowing machines. The man looks at the camera, while the woman smiles ahead, both appearing engaged and focused on their workout. The background shows gym equipment and a vibrant mural.

Looking for a simple way to get moving, improve your strength and support your wellbeing? Our six-week Fit Over 50 challenge is designed to help you build healthy, active habits from the comfort of your own home – and you don't need a gym to get started! 

Created by our Fitness Club Managers, Charlie and Mat, the challenge is suitable for a range of fitness levels. Most of the exercises use simple movements and equipment you already have at home, such as a chair, stairs or a kitchen counter. 

Whether you're already active or looking to get moving a little more, why not give it a go? 

What are the benefits? 

Over the six weeks, the challenge aims to help you: 

  • Improve strength 

  • Increase mobility and balance 

  • Boost your energy levels 

  • Support healthy weight management 

  • Build sustainable exercise habits 

Remember, the aim isn't to be perfect. It's about getting started, staying consistent and gradually building your fitness. 

Week 1 – Get Moving

It's all about getting into a routine. 

Complete 3 workouts 

Perform 2 rounds of: 

  • 10 chair squats 

  • 10 wall push-ups 

  • 20 marches on the spot 

  • 10 standing knee raises on each side 

  • 20-second plank or wall plank 

Walking goal 

5,000 steps a day 

Weekly challenge 

Take a 30-minute continuous walk.   

Week 2 – Build Confidence 

Now you've got the basics, it's time to gently increase the challenge. 

Complete 3 workouts 

Perform 3 rounds of: 

  • 12 chair squats 

  • 12 wall push-ups 

  • 15 step-ups 

  • 20 marches 

  • 25-second plank 

Walking goal 

6,000 steps a day 

Weekly challenge 

Complete 3 consecutive active days. 

Week 3 – Strength Week 

This week focuses on building strength throughout your body. 

Complete 3 workouts 

Perform 3 rounds of: 

  • 15 squats 

  • 12 wall or kitchen-counter push-ups 

  • 20 step-ups 

  • 15 glute bridges 

  • 30-second plank 

Walking goal 

7,000 steps a day 

Weekly challenge 

Accumulate 60 active minutes in one day. 

A smiling older couple sits together in a gym, with the woman holding a green water bottle. They appear to be enjoying each other's company after a workout. The gym features exercise equipment in the background.

Week 4 – Balance & Mobility 

Strength is only part of staying active. This week introduces exercises designed to work on balance and mobility too. 

Complete 3 workouts 

Perform 3 rounds of: 

  • 15 squats 

  • 15 wall or counter push-ups 

  • 20 step-ups 

  • Single-leg stand – 10 seconds per leg 

  • 35-second plank 

Daily mobility routine 

Add: 

  • 20 shoulder circles 

  • 20 hip circles 

  • 30-second hamstring stretch 

  • 30-second calf stretch 

Walking goal 

8,000 steps a day 

Weekly challenge 

Complete the mobility routine every day. 

Week 5 – Fitness Builder 

You're halfway through the challenge and building momentum! 

Complete 3 workouts 

Perform 4 rounds of: 

  • 15 squats 

  • 15 push-ups

  • 20 alternating lunges 

  • 20 step-ups 

  • 40-second plank 

Walking goal 

9,000 steps a day 

Weekly challenge 

Aim to reach 50,000 steps across the week. 

Week 6 – Champion Week 

You've made it to the final week! It's time to put everything you've built into practice. 

Complete 3 workouts 

Perform 4 rounds of: 

  • 20 squats 

  • 15 push-ups 

  • 20 lunges 

  • 20 step-ups 

  • 60-second plank 

  • 30 seconds of fast marching 

Walking goal 

10,000 steps a day 

Weekly challenge 

Complete your daily habits for 7 consecutive days. 

Keeping track of your progress can be a great way to stay motivated.

The Grand Finale 

You've completed six weeks – now it's time for your final challenge! 

See how you get on with: 

  • 50 chair squats 

  • 50 wall push-ups 

  • 100 step-ups 

  • 2-minute plank, or your maximum comfortable hold 

  • 5km walk 

Don't worry if you can't complete everything. The most important thing is recognising how far you've come. 

Track Your Progress 

Before starting, you can record your: 

  • Weight 

  • Waist measurement 

  • Resting heart rate 

  • Number of chair squats completed in one minute 

  • Plank hold time 

  • Average daily steps 

At the end of six weeks, record them again and reflect on your progress. 

Your results aren't just about numbers. Think about how you feel, how your confidence has changed and which new habits you'd like to continue. 

Ready to Get Started? 

You don't need a gym membership or expensive equipment to start becoming more active. A chair, a set of stairs and a little motivation are enough to get you going. 

Take it one week at a time, listen to your body and celebrate every bit of progress. 

A woman is squatting with a barbell on her shoulders while a trainer provides support and guidance from behind. The gym setting features various workout equipment and other gym-goers in the background.

Age is a number. Strength is a choice. 

This challenge has been created by Charlie and Mat, our Fitness Club Managers. If you're new to exercise, have an existing health condition, or are unsure whether these exercises are suitable for you, speak to a healthcare professional before starting. Stop if you experience pain, dizziness or feel unwell. 

From Charlie & Mat

Share this post

Subscribe to our newsletter and receive regular updates and exclusive offers