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How to Stay Super Fit At Any Age

Is it really possible to fight back the years and keep the body you want at any age? With the right workout strategy, targeted for your age and physiology, you can fight back against the inevitable slowdown, build muscle and keep your weight in a happy place. Whether you're blowing out the candles on your 30th birthday cake or planning a big 5-0 celebration, follow The West Bay Country Club decade-by-decade fitness plan to keep active and get the body you want right now. So let’s take a dive into the fountain of youth…fitness!

In your 20s

“Your 20s are the decade when you are laying the foundation for your future. You should be aiming to workout up to 5 times a week, 3 days with cardiovascular training (such as jogging or cycling) and 2 days of weight or resistance training. You are building for the future in terms of your bone density, muscle strength and cardiovascular health so the more exercise the better – it’s time to get going!” Zach Blow – Fitness Professional and Kettlebells Instructor

In your 30s

“When you hit your 30s, you may find increasing job and family responsibilities have cut into your available workout time. Pregnancy and childbirth may also have left you with unwanted ‘baby weight’. It's essential to stay at your ideal weight during this decade to set yourself up for success later, when biology makes it more challenging…and this means that cardio is king! You can get good results from 30 to 40 minutes of running, a dance class or whatever other heart-pumping exercise you enjoy four or five times a week. Mix in muscle-building exercises to increase your metabolism even further and tone up.” Stan Holloway – Personal Trainer and Spinning Instructor

In your 40s

“A few simple tweaks to your exercise routine will help ensure that the extra pounds don’t creep on as your metabolism starts to slow down. While you need to continue with your cardio, shifting your focus onto strength training will become vital so aim for three sessions a week, which will become more important than ever for keeping muscle mass and bone density at their peak, and fending off unwanted pounds.” Kevin Read – Rehab Trainer

In your 50s

“Harness the positive effects of exercise to help combat any side effects from hormonal changes brought on by the menopause. Help put a stop to any feelings of stress and anxiety, which can zap willpower by utilising exercise such as walking and yoga…it’s a great time to hit the mat and add yoga into your exercise routine which will have positive effects on both your mood and physical wellbeing. A great combination of strength training and stretching combined with breathing exercises, will keep you lean and strong and stretching not only has an effect on flexibility but builds muscle strength too.” Jenny Andrews-Smith – Yoga Teacher

In your 60s

“Vibrancy in your 60s is easy with a little planning and knowledge and there is no reason to slow down your activities – just ensure you focus your workout in the right places. Try to keep up with your cardiovascular activities, but make sure you emphasise strength training and core exercises to increase your stability. As you get older, you want to avoid falls and the risk of bone fractures, which can become more prevalent. Pilates is a great choice for improving your flexibility, strength, posture and balance.” Lisa Mint – Pilates Teacher

In your 70s and beyond

“It is really important to keep moving! Exercise for 30 minutes a day, 5 days a week, and continue to include cardiovascular, strength training, and flexibility exercises in your routine. Walking, swimming, aqua fit, pilates and yoga are all great choices.” Sarah Moore – Aqua Zumba Instructor Call 01983 766222 for further information or to arrange a guided tour and complimentary personal fitness assessment.  
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All levels

These classes have been specifically designed to allow participants to work at their own intensity level, with the ability to modify all exercises according to their own personal fitness.


A person new to training or an individual with below average fitness levels can be termed as a beginner. These classes are also suitable for those returning to exercise after a break/injury.


A person training at intermediate level should have a fair amount of base fitness and coordination and thus can be exposed to a higher intensity workout.


At an advanced level, the participant should have experience in subjecting themselves to high intensity training on a regular basis. Every person starting off as a beginner should aspire to reach this level.

Online booking is available for members for classes, activities and spa treatments.
Non-members can book our spa treatments online, and please call 01983 766222 to book classes or activities.

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