Harry W. King is 83 and still works out four days a week, combining weight training with sessions on the rowing machine. He’s also a personal trainer, helping others discover the benefits of regular exercise.
“Movement has always been part of who I am, and it still fuels my energy and independence today,” King told Tom’s Guide earlier this year.
King’s routine reminds us that some of the best exercises aren’t necessarily new. As fitness technology advances, old-fashioned workouts remain remarkably effective and appealing for many people.
The American College of Sports Medicine ranked fitness programs for older adults number two among its top trends for 2026. Traditional strength training and functional fitness also made the list.
A Few Enduring Exercises
Here are five classics worth another look.
Rowing. This familiar gym machine provides a low-impact cardiovascular workout using legs, glutes, back, arms and core. It’s good at any fitness level, whether you’re warming up for five minutes or rowing steadily for half an hour.
Calisthenics. Yep — push-ups, squats, lunges and other bodyweight exercises. A 2026 study of adults over 65 found that eight weeks of calisthenics improved balance and performance on physical and cognitive tests. Doing it to music brought greater gains.
Stair climbing. This classic strengthens the legs while challenging the cardiovascular system. A 2025 study found it improved muscle power in older adults, offering a practical addition to workouts.
Kettlebells. These cannonball-shaped weights date back centuries. Today, they’re used for squats, swings, carries and other movements that develop strength, coordination and power. The American College of Sports Medicine recommends these to help older adults maintain power for everyday activities.
Jumping rope. A childhood favorite remains a challenging cardio workout that also develops coordination, rhythm and agility. It’s inexpensive and portable.
‘I Like to Do Things for Myself’
The benefits of traditional exercise aren’t limited to professional trainers or lifelong athletes.
Jean Stewart, now 96, joined a gym at 81, after ordinary tasks became harder.
“I got to the point where I didn’t have the strength to prune my roses,” she told The Guardian. “I like to do things for myself. I see people 30 years younger than me, and they’ve given up.”
She gradually developed remarkable strength and continues working out twice weekly, doing exercises such as push-ups, squats and sled pushes.
She proves that building strength and stamina doesn’t require trendy tech.
Sometimes, the old ways still work beautifully.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.