If you’re a woman over 60, you’ve probably asked yourself at some point: How much exercise do I actually need?
Let’s be honest… Staying healthy can feel like a full-time job.
Everywhere you look, there’s something new you’re meant to try, and something you’re suddenly not meant to do anymore.
The health world is set up to pull you in every direction:
New diets.
New equipment.
New supplements.
New studies.
New systems.
New rules.
CrossFit. Zumba. Pilates, vibrating plates — the trends keep coming, and it’s exhausting. Unless you’re a die-hard exercise expert (or want to become one), it’s easy to feel overwhelmed.
The good news? It actually doesn’t take much to make a difference. As long as you’re doing the right kind of movement, consistently.
At Goodnick, we’ve built our entire programme around this idea — just 4 × 20-minute workouts per week for 9 weeks to build real strength, protect your joints, and stay fit as you age.
And it’s not just us saying it. These guidelines reflect the NHS’s official advice: older adults should aim for two sessions a week of strength work and two of balance and flexibility.
You don’t need to hit the gym every day. But you do need to move with intention.
Let’s look at what that really means, and why 4 x 20 minutes a week is more powerful than it sounds.
Why Strength Training Matters After 60
From around age 60, your body starts to go through some natural changes:
- You can lose up to 3% of muscle mass per year
- Bone density can drop by 2% annually, especially after menopause
- Joints may feel stiffer and less mobile
- Balance and reflexes begin to decline
Left unchecked, these changes affect how you move through the world.
Everyday tasks—climbing stairs, getting up from the floor, carrying shopping, walking long distances—start to feel harder. That can lead to fear of falling, loss of confidence, and eventually, a more sedentary lifestyle.
But it doesn’t have to be that way.
Research consistently shows that these age-related declines aren’t just manageable—they’re reversible.
With the right kind of exercise, you can stay active, mobile, and independent for years to come.
How much exercise do I actually need?
You don’t need a gym to exercise. You just need a plan.
Here’s how we break down the formula at Goodnick (and what’s recommended by the NHS):
1. Strength Training (2x per week)
Strength training doesn’t mean lifting heavy weights or doing anything extreme. It’s about functional movements that allow you to do everyday activities.
In practice, it can look like:
- Sit-to-stands (getting up from a chair without using your hands)
- Wall push-ups
- Supported squats or step-ups
- Gentle resistance work using towels, bands, or even just your own body
These kinds of movements support your hips, knees and spine. They help you stand taller, walk more easily, and move through your day with less effort. And it only takes 20 minutes at a time.
2. Balance & Mobility Work (2x per week)
Most people don’t notice their balance declining—until they feel wobbly on stairs, or hesitate on uneven ground. But you can train your balance, just like strength.
Simple, repeatable movements like:
- Heel-to-toe walking
- Single-leg stands (with support)
- Spine and shoulder mobility drills
- Neck and hip circles
These improve your coordination, reduce your fall risk, and help ease that stiff-in-the-morning [LINK TO BLOG] feeling. According to the NHS, combining strength and balance training can hugely reduce your fall risk.
What are the Benefits of Training 4x 20 Minutes Per Week?
When you commit to just 3-4 focused classes per week, here’s what tends to happen:
- Stronger muscles that support your joints and reduce everyday strain
- Better posture and fewer aches in your back, shoulders, or neck
- Improved stability, so you feel less wobbly and more confident walking
- More energy, better sleep, and even a lift in your mood
- And over time, a noticeable shift in how your body feels—looser, lighter, more capable
If you want to feel stronger, more stable and in control of your body—without overdoing it—this is where you start.
“It’s 20 minutes. Anyone can find 20 minutes in their day. I’ve reshaped my body, I fly up my townhouse stairs, and I feel capable of anything. This strength is what’s holding me together.” — Hillary, Goodnick member
The Secret to Long-Term Success: Progression
Getting stronger doesn’t have to be complicated.
Dedicate just 10 minutes a day and around 60-90 minutes per week to a simple, low-impact routine that you can do at home—no fancy equipment needed!
And if you want to see real progress? The secret lies in progression. Many people start an exercise routine but stop seeing results. Why? Because they don’t progress! The key is to gradually challenge your body over time.
You don’t need to overhaul your life. You just need four 20-minute pockets in your week.
What matters most isn’t when or where—it’s that you do it consistently.
Over time, it becomes routine. Your body adapts. And you start to feel better in ways you didn’t realise were possible.
Want to Make It Easy?
The Goodnick Age Smarter™ Programme was built specifically for women over 60. No pressure. No overwhelm. Just a plan that works. 👉 Start your 9-week journey today