Workout & Diet Strategy for Thriving in My 60s

I’m 63 and maintaining strength, stamina, and mobility with a sustainable weekly routine. Here’s my current workout and diet plan—structured, protein-rich, and cardio-intense without trashing the joints.

---

Training Plan (6 Days/Week – 1 Rest Day)

I rotate three different 1-hour sessions. All kettlebell (KB) workouts are circuit-style with minimal rest.

Workout A – Strength & Squat Emphasis

• Goblet Squats – 3 sets of 20
  
• KB Lat Rows – 3 sets of 15
  
• Push-Ups – 2 sets of 20
  
• KB Clean, Squat & Press – 15 reps
  
• Hand-to-Hand Swings – 30
  
• Around-the-Worlds – 30
  
• KB Circles – 20
  
• Turkish Get-Ups – 3/side
  
• Lying KB Pullover + Sit-Up + Press – 15
  
• Medicine Ball Slams – 30
  

Workout B – Swing & Flow Emphasis

• Hand-to-Hand Swings – 2 rounds of 40
  
• Single-Arm Clean, Squat & Press – 15
  
• KB Lat Rows – 2 rounds of 20
  
• Figure 8s – 20
  
• Push-Ups – 20
  
• Side Plank Deltoid Raises – 20
  
• KB Deadlifts – 20
  
• Around-the-Worlds – 40
  
• Turkish Get-Ups – 3/side
  
• Lying KB Pullover + Sit-Up + Press – 15
  
• Single-Arm Chest Press – 15
  
• Single-Leg Romanian Deadlifts – 20
  

Workout C – Schwinn Airdyne Session

• 1 hour at 80–95% HR max
  
• ~700 calories burned
  

Weekly Cycle

Rotate A → B → C, repeat. One full rest day weekly.

Diet & Macros (Maintenance/Cutting)

High-protein, moderate-calorie, lowish-carb. Simple meals, consistent results.

Breakfast

• 1 cup plain Greek yogurt
  
• Scoop of whey protein
  
• Chia seeds, berries
  
• Coffee
  

Lunch

• Arugula salad with balsamic
  
• Canned fish
  
• ½ block Trader Joe’s tempeh
  
• Cottage cheese
  
• Jalapeños, herbs, spices
  

Post-Nap Snack

• ¾ cup yogurt with berries
  

Dinner

• Lean protein
  
• Vegetables
  
• Apple
  

Macros:

• Protein: 160–180g
  
• Calories: ~2,300
  
• Carbs: 100–120g
  

Supplements

• Fish Oil
  
• Creatine (5–7g daily)
  
• Magnesium