Finding the right exercises for weight loss can be difficult. Do you need to lift weights, do loads of cardio, focus on one area at a time? It's not always easy to know where to start.

One big factor that can play into weight loss, though, is age. It's important to know what exercises are safe to do and which will be the most effective for your weight loss journey.

We have put together some exercises for different age groups, both with and without equipment, to help you find the best place to start.


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Under 35s

Row of people doing yoga

At this age, you really have free reign to do any exercise you want as long as you warm up correctly. You're at little risk of injury, so stretch those muscles and get started. Please note that if you are concerned about any health issues to consult a doctor.

With Equipment

If you want to lose weight with exercise equipment, there are plenty of good options. If cardio is your preferred option, then rowing machines, cross-trainers and exercise bikes are a good choice. Cardio has so many benefits, from aiding with weight loss (or management) to improving stamina. It evens helps improve heart and lung function.

Alternatively, if you are more inclined to a bit of weight training, kettlebells and dumbbells are a good choice. They are small enough to add to most weight loss workouts for that extra push towards your goal. They even help with toning at the same time, so you aren't just losing weight; you're toning your muscles at the same time.

Without Equipment

If you don't have the equipment or don't want any, there are loads of other options for you. Sprints and running are good choices for a cardio weight loss workout. They can be done anywhere; at the park, in the garden, as long as you have space, you're good. You could even try it on the stairs or uphill to add that extra challenge.

HIIT workouts are a really effective choice for weight loss. They take up less time in your day if you are busy with work and life, but they are also just as effective (if not more) than a general 30-40 minute workout. HIIT workouts can be done with equipment, too, if you have it to hand, so it's just a matter of finding which type suits you best.

36 - 60 Years Old

group of five people in exercise clothing posing

Now this age group does mean after 36 you're old. It just means that around this age your bodies might start changing. For women, menopause can start around 45 which can have an impact on weight loss. In general age just starts to take it's toll so you need to take slightly more care when exercising.

If you are someone who has exercised regularly up to this point you probably won't have much to worry about, but if you are looking to lose weight and haven't exercised on a regular basis then there are some options you can try.

With Equipment

For weight loss exercises with equipment, the options in the under 35s category also apply. If you are concerned about joints or back pain, you can try recumbent bikes as those are designed to support the body. Again just make sure you warm up correctly. Many exercise bikes, cross trainers and rowing machines come with different programs, so if you are looking for something like that but want to start slow, the option is always there.

If you are looking for something a bit less intense, yoga is a perfect option. You might not think of yoga as a weight loss option, but it has many benefits to losing weight. It helps with flexibility and core strength as you get older and stretch all of those important muscles in your body.

It has other benefits, too, though. Yoga has many mental benefits, which can help if your mindset makes it hard to stick to your diet and workout plans. It can help focus your mind and provide a more positive outlook to help keep you on that weight loss journey.

Without Equipment

Walking is a big one, especially if you are looking for weight loss exercises that don't include equipment, and we don't just mean going for a long walk in nature. Walking can be added to your day in many ways. You could park your car a bit further from work, or just walk to work if you don't have a long way to go. Or you could plan time in your week to go somewhere nice and just take in the scenery. Walking doesn't have to be a boring workout, and as you progress, you can make your trips longer or find somewhere that's more uphill to push yourself.

It really doesn't have to be seen as something that takes time out of your week if you are busy, just shift you schedule a bit and add walking in where you can. You might even find yourself hiking before you know it!

60+ Years Old

Elderly pair jogging outside

60+ is when exercise is both essential but needs toning down. You don't want to be doing days of cross-training or something similar, as it's more likely to cause you an injury. There are still lots of options for you, though.

With Equipment

If you want to include equipment with your workouts, lighter weights like dumbbells or weighted gloves can be perfect. They add that little bit of extra weight to keep your muscles strong. This is important as muscle mass deteriorates as you get older, so you are keeping your muscles strong but still managing or losing that weight.

Yoga is really beneficial for over 60s too, as another area that deteriorates as you get older is balance. Practising yoga is perfect for this, as the movements are designed to help improve balance and spatial awareness. Doing yoga regularly can really help keep you up and about on your own for longer, especially if you're worried about having to rely on people to help you get around.

Without Equipment

Swimming is a perfect exercise option for over 60s. It's low impact whilst still providing you with a solid weight loss workout. Plus you can do classes, just go for a swim, try indoors and outdoors, the choices are endless with swimming. It is probably one of the best choices for anyone over the age of 60.

When it comes to specific weight loss exercises for your age, it really does depend on your level of fitness, but there are loads of choices. As long as you know what you can achieve, then all of these exercises are good for all ages. If you don't see something in your age category that you like, then take a look at the others; these are just suggestions.


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.