Baby Boomer Fitness Program

I wanted to give an example of what the perfect baby boomer fitness program should look like. If you’re a Baby Boomer whose goals are general fitness and good health, this is the perfect program for you. I’ve been a personal trainer for over 25 years and most of my clients have always been the ageless baby boomers, so I know what works for them.

Most people have a big misconception about how much time you really have to spend working out in a week to be fit. As long as you control your weight with your diet, which is what I generally recommend, you don’t have to work out that much to be in good shape. Plus, if you already live an active lifestyle, you are already half way there.


The goal of this program is to increase your lean muscle mass, improve your cardiovascular system and keep yourself flexible and agile. You will be doing some type of aerobic activity two or three times per week to improve your cardiovascular system. You will be doing resistance training exercise two days per week to improve your muscular strength and increase your lean muscle mass. You will be moving in all plains of motion a couple of times per week to increase your flexibility and agility.

As long as you’re eating a proper diet made up of whole natural foods you don’t have to spend hours in the gym burning off unwanted calories. You can work out not just to burn calories but instead to create more lean muscle, a strong heart and a flexibility body.

The perfect baby boomer fitness program should look like this:

  • Aerobics 2 to 3 times per week for 30 minutes. Walk, bike, swim or anything aerobic for 30 minutes at your target heart rate.
  • Resistance training 2 days per week. Training your whole body with resistance exercises for 30 minutes, either at the gym or at home with resistance bands or free weights.
  • Dynamic movements 2 days per week for 10 minutes. Full body callisthenic type movements in all plains of motion will keep you flexible and agile.

For example:

Day 1 – Aerobics Training 30 minutes

Day 2 – Resistance Training 30 minutes

Day 3 – Dynamic Movements 10 minutes

Day 4 – Aerobics Training 30 minutes

Day 5 – Resistance Training 30 minutes

Day 6 – Aerobics Training 30 minutes

Day 7 – Dynamic Movements 10 minutes

As you can see with the right baby boomer fitness program it does not take too much time to be fit and live a happy and healthy lifestyle.

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Best – Mike Cola

Fitness Contrarian

About Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in1989, Mike Cola Fitness, which is located in New York.Connect with Mike @ Google+

7 Responses to “Baby Boomer Fitness Program”

  1. Excellent routine to keep in shape without going hardcore. Definitely seems like something I would recommend to my parents.

  2. Hey David,

    My dad follows this program with some longer walks added in.

    Best – Mike

  3. Hey Mike,

    This is a solid workout. I’m a trainer myself and I can see the baby boomer generation is going to be the real focus in the years to come.

    I like the Dynamic Movements you’ve included for off days. Seems like a great way to get the blood flowing and the joints moving.

    Great post.

  4. This is a good spin on how to put nature to work. This plan offers exercises, which can strenthen your heart, build muscle,and improve circulation. It is a clear choice and makes activity seem easy.

    What I love about your advice is it goes beyond exercise. Without a whole food diet baby boomer’s wind up without the benefits of good nutrition. Exercise should be about getting healthy.

    This is the best advice that I have seen on specific activity to support both health and vitality.

  5. @ Srdjan

    Most of my clients are baby boomers. Their a great generation to work with.

    @ Blanche

    Exercise and proper nutrition have to work hand in hand. The only way to be truly healthy is with exercise and a whole natural diet.

    Best – Mike

  6. Mike,

    I like the workout!

    It is nice for people who are just starting out, and want to keep toned.

    Bryan C

  7. You look fabulous for 49 years old!!

    I like that you make the important connection between diet and exercise. That is how, if you are not eating well, even excessive exercise alone will not address weight issues and energy levels. Not to mention increase risk of injury, …especially for us “boomer’s”.

    Your approach is reasonable and realistic. A no-nonsense way for busy people, such as myself.to stay fit.

    Thanks for all the good information!