A personal trainer has shared his straightforward workout routine designed to boost strength and mobility, perfect for those aged 55 and over looking to exercise at home – but anyone can do it,
Nate Wilkins, a former US Navy veteran, shared how a health scare led him to shed 50lbs and reassess his lifestyle choices, inspiring him to become a personal trainer and coach for others needing help incorporating exercise into their lives.
In a conversation with Risa Morimoto – the founder and CEO of Modern Ageing – on YouTube, Nate discussed how being diagnosed with heart problems kick-started his fitness journey.
“I’m in my prime, I’m 71 years young, and I’m looking to turn back and turn the clock back,” he said.
Now a certified fitness and wellness coach who trains older adults – including those managing chronic conditions like Parkinson’s disease and stroke recovery – Wilkins credits his ability to assist others to his own personal transformation “after a serious health scare at age 56.”
Wilkins revealed how a doctor’s visit alerted him to various heart issues, serving as a wake-up call. This prompted him to fully commit to his transformation and nearly two decades later, Wilkins remains dedicated to his new life – even after surviving prostate cancer. He says it’s all down to one simple exercise routine.
How to do the workout
Wilkins recommends kicking off the workout with a dynamic warm-up. This involves a series of controlled, brisk movements that ready the body for exercise by boosting blood flow and activating muscles through a full range of motion.
He suggests marching or doing high knees to elevate your heart rate. Following this, roll your shoulders backwards and forwards to alleviate any tension. It’s crucial to warm up before any exercise to prevent injury.
Next on the agenda is a circuit of five exercises that can be performed using just your own body weight, meaning no equipment is necessary.
However, if you’re looking to challenge yourself further, consider adding a resistance band around your legs or holding a pair of dumbbells throughout the exercises.
Begin with 10-15 squats, which will help to strengthen your legs. If you’re unable to do that many at once, simply do as many as you can and gradually work towards a goal of 10-15.
Next, find a clear wall and perform 10-15 wall push ups. This will engage your chest, arms, and core muscles. Again, if this is too many, start with however many you can manage and build up your strength over time – this goes for all of the exercises in the routine.
The third exercise is hip hinges. Bend forward at the hips, pushing your hips backward while maintaining a straight and neutral spine. Aim to do 10-15 of these to support lower-back health and glute strength.
The next exercise will help train your balance and coordination. Lift one of your knees up to your chest, holding it up with your arm, and stand for 30 seconds while keeping your balance. Then repeat the motion with your other leg.
For the final exercise, do 8-10 step-backs, or modified lunges to help build stability.
When you’re finished, don’t forget to cool down and stretch. For this, Wilkins recommends doing gentle stretching motions to release any tight muscles, and focusing on doing slow and mindful breathing in order to get your heartrate back down.
There are plenty of YouTube videos you can follow to help you cool down.
“I usually finish in about 15–20 minutes,” Nate said. “Some days I only do one round; other times, I go for three and add resistance bands. I let my body guide me. The point is to stay consistent.
“This workout isn’t just about staying in shape now,” he explained. “It’s about building the strength, balance, and flexibility I’ll need for decades to come.”
