Starting exercise after 60: what your first few weeks should actually look like

“I know I should exercise more.”

“But I need to get fitter first.”

It's one of the most common traps people fall into.

Especially if it has been a long time since they exercised regularly.

You imagine the class.

Everyone else already knows what they're doing.

They're stronger.

More coordinated.

More flexible.

You worry you'll be the slowest person there.

So you decide you'll walk a little more first.

Maybe lose a bit of weight.

Build some fitness.

Then you'll start.

But here's the problem.

Starting is how you build fitness.

You don't need to prepare yourself for exercise by already being good at exercise.

You need a starting point that is appropriate for you.

Start small. Then build.

Australia's updated movement guidelines are very clear on this.

The guidance recommends starting with small amounts of physical activity and gradually increasing frequency, intensity and duration over time.

The World Health Organization gives similar advice.

For inactive adults and older adults, some physical activity is better than none.

Then you build from there.

That principle is incredibly important.

Because when somebody hasn't exercised for several years, the goal shouldn't be to immediately train like someone who has exercised consistently for decades.

The goal is to create something they can actually sustain.

Your first few weeks don't need to be impressive

There is a strange idea in fitness that a workout only “counts” if it leaves you exhausted.

It doesn't.

Especially when you're getting started.

Your first few weeks might simply be about:

Learning the equipment.

Getting comfortable in the studio.

Finding an appropriate resistance.

Practising movements you haven't done for a while.

Learning what your body feels like during exercise.

Building confidence.

Recovering well between sessions.

And most importantly, coming back again.

Consistency comes before intensity.

“I haven't exercised in years.”

That's okay.

It just means we need to start from where your body is now.

You may initially use less resistance.

You might perform fewer repetitions.

You might use additional support.

Your range of movement might be smaller.

None of that means you are failing.

It means your exercise is appropriate.

Then something starts to happen.

Movements become familiar.

You stop thinking about every little step.

You use slightly more resistance.

You realise you can do something that felt difficult three weeks earlier.

Progress usually happens gradually.

But those small changes add up.

“My knees aren't great.”

This is another common reason people avoid exercising.

Sometimes it feels logical:

“My knee hurts, so I probably shouldn't exercise it.”

But the reality is more nuanced.

There are many different causes of knee pain, so individual assessment can matter.

However, conditions such as knee osteoarthritis don't automatically mean exercise should be avoided.

Research supports exercise as an important part of managing knee osteoarthritis and maintaining physical function.

A 2024 systematic review examining exercise in postmenopausal women with knee osteoarthritis found improvements in physical function compared with control groups.

That doesn't mean every exercise is suitable for every knee.

It means the answer is often adaptation rather than simply stopping movement altogether.

That might involve:

Changing the depth of a squat.

Adjusting resistance.

Using a different body position.

Reducing impact.

Using additional support.

Choosing another exercise that targets a similar muscle group.

If pain is significant, unexplained or worsening, it should of course be assessed by an appropriate health professional.

But a history of knee issues doesn't necessarily mean exercise is off the table.

“My balance isn't very good.”

That's not a reason you can't start.

It's potentially one of the reasons starting could be useful.

Balance can be challenged progressively.

You might begin holding onto something.

Then perhaps one hand.

Then one finger.

Eventually, you may need less support.

Again, the goal is not to throw somebody into a difficult balance exercise and hope for the best.

The challenge should match the person.

“Everyone else will be fitter than me.”

Maybe someone will be.

And someone else probably won't be.

But it doesn't matter.

Group exercise shouldn't be a competition.

The person beside you may use a different resistance.

They may have exercised for longer.

They may have an injury you know nothing about.

They may be working on an entirely different goal.

Your job isn't to keep up with them.

Your job is to gradually progress from where you started.

The comparison that matters is:

You today versus you a few months from now.

“I won't know what I'm doing.”

You aren't supposed to.

That's why instructors exist.

Nobody walks into their first Reformer class knowing all the spring settings, terminology and exercises.

At Redefine, this is one of the reasons we offer a complimentary Fundamentals session.

You can learn the basics before joining regular classes.

We'll show you:

How the Reformer works.

How to get on and off.

How to change the springs.

How to use the straps.

The basic positions.

What to expect in class.

The goal is to remove some of that uncertainty before your first regular session.

What could your first few weeks actually look like?

For somebody returning to exercise, a realistic starting point might look something like this.

Week 1

Focus on learning.

One or two sessions.

Learn the equipment.

Meet the instructors.

Take breaks when needed.

Notice how your body responds afterwards.

Week 2

Build familiarity.

Movements start feeling less foreign.

You begin understanding spring settings and class terminology.

Maybe you add another class if your body is recovering well.

Week 3

Start noticing progress.

You may feel more comfortable performing certain movements.

Perhaps standing up feels easier.

Perhaps your balance feels slightly more confident.

Maybe you're using a little more resistance.

Or maybe the biggest improvement is simply that coming to class no longer feels intimidating.

That counts too.

Progress isn't always dramatic

We often expect progress to look like:

Losing a huge amount of weight.

Lifting a dramatically heavier weight.

Transforming our body.

But for someone returning to exercise, progress can initially look very different.

“I didn't need to use my hands to stand up.”

“I walked up the stairs without thinking about it.”

“I didn't hold onto the rail as tightly.”

“I got onto the floor with my grandchild.”

“I wasn't sore for three days after class.”

“I actually looked forward to coming.”

Those little changes matter.

They're evidence that your capacity is changing.

What if I have a health condition?

Exercise can be beneficial for many people living with chronic health conditions, but individual circumstances matter.

WHO notes that its general physical activity recommendations apply to many people living with chronic conditions and disabilities, although some people may need additional precautions or medical advice.

If you have a significant health condition, unexplained symptoms, recent surgery, a recent fall or anything else that concerns you, speak with your doctor or relevant health professional before starting.

And tell your instructor.

The more we understand about what's going on, the better we can help you find an appropriate starting point.

You don't have to earn your way into exercise

This might be the most important message in this entire article.

You don't need to become fitter before you deserve to join a class.

You don't need to lose weight first.

You don't need better balance.

You don't need more flexibility.

You don't need to wait until your body is perfect.

Exercise is there to help you build those things.

Start where you are.

Then move forward.

What should your goal actually be?

At first, keep it simple

“I need to get a bit fitter before I start.”

Please don't.

You don't need to get fit before you start exercising.

Starting is how you get fitter.

Haven't exercised in years?

Start gently.

Balance not great?

Use support and build from there.

Not very strong?

That's what we're here to work on.

Never used a Reformer?

We'll teach you.

Australia's current movement guidelines actually recommend starting with small amounts of physical activity and gradually building over time.

You don't need to walk into your first class doing what somebody else is doing.

Your first class is simply your starting point.

At Redefine, our Active Aging program is designed so movements can be adjusted depending on your strength, mobility, confidence and experience.

Then we progress from there.

Because you don't have to be fit enough to start.

You just have to start.

Active Aging at Redefine Reformer. 2 weeks for $49.

Or begin with a complimentary Fundamentals session.

Source: Australian Government 24 Hour Movement Guidelines, 2026.