A long-term study from Sweden’s Karolinska Institute highlights that strength and fitness begin to decline around age 35, earlier than previously believed. While regular exercise cannot fully prevent this decline, remaining physically active can slow its progression, according to lead author Maria Westerstahl, a lecturer in laboratory medicine.

Experts emphasize the importance of adjusting exercise routines as individuals age. Performance coach Dalton Wong advises that fitness approaches in the 60s should differ from those in younger decades but insists that finding the right balance is manageable. Recent research involving thousands of adults over 50 underscores the necessity of combining both cardiovascular and strength training for optimal health.

Amanda Sardeli, a research fellow at the University of Birmingham, and her colleagues from Cambridge and King’s College London, reviewed the effects of cardio and resistance exercise on metabolic health in older adults. Their findings suggest that relying exclusively on strength training twice a week may be detrimental to metabolic health, particularly by failing to improve glucose regulation. Conversely, cardio activities such as running, swimming, or cycling were associated with better metabolic outcomes. Sardeli concludes that a combination of both exercise types delivers unique health benefits that neither can provide alone, including the preservation of muscle mass, bone density, and cardiorespiratory fitness.

As people age, the amount of weight they can lift may plateau or diminish, but experts advise focusing on exertion rather than load. Wong notes the value of lifting weights that sufficiently challenge muscles, even if lighter. Christopher Hurst, a researcher specializing in exercise and aging at Newcastle University, points out that higher repetitions with lighter weights—around 20 to 25 reps—can yield similar muscle improvements to heavier lifting performed fewer times, as long as the effort leads to muscle fatigue.

Cardiovascular exercise remains critical well into advanced age. Sardeli’s studies emphasize that aerobic activities are the primary strategy to combat metabolic aging and inflammation. She explains that cardio’s role in increasing caloric expenditure benefits heart, lung, and overall organ function. Supporting this, a review of nearly 200 studies by Justin Lang, an adjunct professor at the University of South Australia and Public Health Agency of Canada, found that higher cardiorespiratory fitness significantly reduces the risk of premature death and chronic diseases such as heart disease, stroke, hypertension, and dementia. Small improvements in aerobic fitness can correlate with an 11 to 17 percent reduction in early mortality risk.

While there is no universally recommended split between strength and cardio training, Wong suggests a balanced approach during the 50s, dedicating equal time to each. After that, he recommends gradually shifting the focus toward strength training by about 10 percent each decade, while incorporating balance and mobility exercises. By the 70s, a regimen consisting of roughly 60 percent strength work, 20 percent cardio, and 20 percent balance and mobility activities is advised to support overall health and functional fitness.