The 10-minute home workout that changes everything after 50

Your body shifts after 50. So should your workout routine.

Jun 04, 2025

Road Trip to Younger is the go-to guide to healthy ageing for women over 50

After nearly 30 years as a journalist and magazine editor, I’m here, with healthy longevity as my ‘beat’ — cutting through the hype, decoding the science so you don’t have to, and laying out the essential easy-to-follow roadmap. Destination: Joyspan—the longest, healthiest and most pleasurable lifespan possible.

We’re the community of women growing younger as we grow (gloriously) older.

Welcome to all our new subscribers. It’s wonderful to have you here!

For years, I've stuck religiously to the same speedy morning workout. Every day. For decades. I like it. I'm good at it. But something was missing. My body was changing, and my workout needed to change too.

So late last year, I turned to my "fitness coach" (aka my husband, David). I knew what I wanted: Ten minutes—absolute max, no fancy equipment, good for bones, and everything women 50+ need. Something I could do at home and away on holidays. Something that would progress as I got stronger.

On New Year's Eve, the workout arrived—all wrapped up in a neat little circuit. He'd ticked all the boxes. There was just one problem. I'd forgotten to say "nothing I hate: like pushups".

I tried to push back but he wasn’t having it. Pushups, he insisted, were non-negotiable for anyone with aspirations of being a kick-arse granny. I just needed to start at the beginning.

"This isn't about bootcamp, it's about starting where you are"—it’s a mantra of sorts that weaves through these power moves you’re about to meet.

And David was right. It’s another workout that’s set to be with me for good, even the pushups have grown on me, as I’ve grown into them.

Let’s go! 🚗💨

And thanks again to David O'Connor (Masters Degree in Physical Education) for expert guidance throughout this Move Your Body series, and the Fit & Fierce 50+ Challenge.

PS Drop me a line in the comments. I always love to hear what you’re thinking. Which of these moves will you need to psyche yourself up for? ◡̈

"We were born to move. Some of us more reluctantly than others.
So let's find ways to do it more. Fast.”

— DR MICHAEL MOSLEY

Here Comes Exercise, Simplified

Heart-protecting, fat-burning, age-reversing. It’s the trifecta we get to tap into when we get cardio right and start using all three gears, as we found out in Part 2: The Truth About Cardio.

Now we're taking that even further, with a 10-minute workout that changes everything, featuring four time-trusted exercises. As you'll see, they bring us extra oomph—building muscle, bones, strength, plus coordination, balance and energy. Hence the moniker "power moves".

It's almost too simple.

Using your own bodyweight, grabbing a skipping rope or a mini-band—each power move challenges multiple muscles, and takes us into a training zone that accelerates healthy ageing.

Most importantly, they deliver everything we need as women 50 and over:

They're supremely time efficient
You can do all of them at home, and some of them at your desk!
They're low cost—no expensive equipment or gym membership required
They slip easily into your busy schedule—and your handbag and luggage!!
They meet you where you are right now, with progressions for all fitness levels
You can take them anywhere, including on holidays

In other words, they give you maximum bang for your exercise buck in every way. PLUS they all have enough to keep you enthused and challenged for a lifetime.

Meet the Big Four Power Moves

Here they are—coming soon to your own personal hall of fame

1. Power Pushup

2. Power Row

3. Power Squat

4. Skipping / Jump Rope

And, here’s why, as women 50+, we need these power moves more than ever:

They're bone builders
We lose up to 20% of our bone density in the first 5 years after menopause

They build lean muscle
We experience 3-8% of muscle mass per decade from age 30, accelerating after menopause
They improve balance
Improving your balance can save your life and broken bones
And SO MUCH MORE, as you’ll find out. So let’s jump right in.

Your Quick Start Guide

How it works

This for you, whatever your competency or fitness level.
For each power move, you’ll find three key phases of progression.
As soon as you feel comfortable, that’s your sign to move to the next progression.
Keep challenging yourself—this is where the greatest benefits are found. It’s called "progressive overload", which simply means you're pushing yourself at every workout—and loving it.

Always take at least a few minutes to warm up before you do your work out—stretch your legs, arms, back and shoulders. And, by all means, check with your doctor before you start a new exercise regime.

1. Power Pushups

All you need for this power move is your own body, anywhere, anytime.

Begin with wall pushups, progressing slowly, as strength allows, to full pushups. This bodyweight power move builds upper body strength, core stability, and coordination while firing up your cardiovascular system—all without a single piece of equipment.

Getting started:

Wall pushup

Stand arm's length from a wall, place palms flat against it at shoulder height
Keep body straight, lean in and push back using chest and arm muscles
Progress by stepping feet further from wall to increase difficulty
Focus on controlled movement—quality over quantity every time

Form check: Keep your core engaged and body in a straight line

Your 3-phase progression:

Start Here Wall pushups—gradually progress to feet further from the wall

Step It Up Knee pushups—gradually progress to add shoulder tapping

Power Mode Full pushups—gradually progress to add * mountain climbers * burpees with a pushup

Pro tips

• Progress from wall to angled pushups on stairs
• Keep wrists in neutral position, fingers spread wide
• Try hands at different widths for muscle variety

DOWNLOAD Your printable Power Pushup Recipe Card.

Rtty Power Pushup

50.6KB ∙ PDF file

Download

2. Power Row

For this you need a mini band, which is a short loop that comes in different resistance levels. Available at most sports and fitness stores.

A mini band gives you excellent resistance for the classic row. Beloved by in-the-know exercisers everywhere, it targets your back, arms, and core while improving posture and counteracting the forward hunch of modern life.

Getting started

Seated row

Sit on the edge of a sturdy chair, loop the mini band around your feet and hold the top of the band with arms straight extended in front of you
Pull the mini band towards your ribs, squeezing shoulder blades together. Hold for a moment
Slowly return to starting position with control—resist the band's pull back

Form check: Keep your shoulders down and back, avoid hunching forward