Fitness Instructor Course assessment

The Moves That Prove You're Fit For Your Age

A good Personal Trainer understands how to adapt exercise programmes for different clients, based on ability, objectives and age. This is crucial to ensuring that a clients' fitness regime is not only safe but realistic and achieves the desired goals. Maintaining exercise as you get older is key to a healthier and happier life so a great personal trainer will need to know the stages of fitness relevant to their clients' ages. A new fitness checklist devised by Virgin Active, reveals the exercises they feel prove if people are fit and healthy at certain ages. In a survey of 2,000 adults, 58% of Brits under 25 stated “looking good” was their number one motivation for getting regular exercise. This goes down to just 36% for those aged 35-44 and over, who are more interested in remaining physically active than being concerned about their looks. Overall, the survey suggests that 32 is the age we switch our focus from our appearance to our health. When asked about fitness priorities, over half of people between 25 and 34 (55%) said they’d rather look slim and toned in their holiday snaps than be fit enough to run a marathon. The research also found that over 55s are also likely to spend more time working out, getting on average 4.8 hours a week (12% higher than those under 24). The national average is 4.3 hours a week. As Virgin Active launches its' new Beyond Movement service, offering expert guidance via Reformer Pilates, sports massage and physiotherapy, they've outlined the exercises everyone should be able to complete based on their age range. How do you measure up?


  • Run 5K in 30 minutes
  • Perform 20 burpees consecutively
  • Hold a full plank for one minute each side

In your thirties

  • Run a mile in less than 9 minutes
  • Hold a plank for 45 seconds
  • Dead-lift more than 50% of your body weight

After forty

  • Sprint for 60 seconds without stopping
  • Complete 10 press-ups without stopping
  • Touch your toes whilst keeping your legs straight (comfortably!)

Over 50

  • Run at a moderate pace for 60 seconds without stopping
  • Complete 5 burpees without stopping
  • Lower yourself into a cross-legged sitting position on the floor and then stand back up (without using your hands)


  • Regularly get more than 10,000 steps per day
  • Perform 12 squats without stopping
  • Place one hand over your shoulder, the other behind your back, and touch your fingertips together

In your seventies

  • Walk a mile in less than 16 minutes
  • Climb 10 steps in under 30 seconds comfortably
  • Rise to stand from a chair without using your hands or arms (repeated at least 12 times in 30 seconds)
Do you meet the average? Or do you exceed it? Tweet us and let us know @focus__training. If you're keen to help motivate clients of all ages, speak to us about our range of Personal Trainer courses. Whether you're just starting out and plan to be a Gym Instructor, working with different clients on the gym floor... or already qualified and ready to specialise as an Older Adult Fitness coach, there's a course coming to a venue near you. Determine whether you've got what it takes. Personal trainers need a wide range of skills! Of course, you will have a passion for fitness and an understanding of what the job a personal trainer involves. But in order to cut it, you will also have to be analytical, patient, persistent, organised, a good motivator and, most importantly, a great listener. Check out our other courses to help you become the best PT ever! personal trainer courses, gym instructor courses, exercise referral courses and the ever-popular sports massage courses. You do not have to have the look of a bodybuilder to be a personal trainer, but you need to definitely lead a healthy lifestyle to be a great role model for the clients of yours. All our courses are actually intended to provide you with the essential tools to become a fully certified fitness professional. Checkout via our home page you are able to find personal trainer courses.