To live a healthy lifestyle, everybody must engage in regular exercise, but people often struggle to choose the right exercises for their age.

On July 7, the official Instagram handle of Dr. John Rusin shared a post, captioned, “These 10 exercises are foundational for ALL people at every age, ability, injury history, and goal set…”

Here are the 10 doctor-recommended exercises for every age group:

Face pulls

According to the Instagram post, the expert recommended way to perform these daily in all positions, such as:

• Overhead face pulls
• Eye-level face pulls
• Chest-supported face pulls

Trap bar deadlift

As per Dr. Rusin, everyone should do deadlifts.

“Train in the 3-8 strength schemes with heavy near-maximal load. High and low handle, hinge, and hybrid squats.”

Inverted rows

For this, the doctor recommended performing 15+ reps of this functional hypertrophy exercise with various grip variations, including:

• Supinated grip
• Pronated grip
• Neutral grip

Split squats

Dr. Rusin recommended performing 8-15 functional hypertrophy reps with different setups, including:

• Front foot elevated split squats
• Rear foot elevated split squats
• Double deficit split squats

Farmers carry

For this exercise, Dr. Rusin recommends performing in a 15-60-second rep range with a variety of load placements, such as:

• Front load
• Side load
• Overhead or mixed grip combo

He also noted options to add resistance during exercise, such as carrying balls and pulling sleds.

Romanian deadlifts

To build functional strength, one must perform 6-10 reps in both conventional and hybrid stances, increasing the weight as needed. He also suggested tools, such as:

• Landmine
• Barbell
• Dumbells
• Cables

Goblet squats

Dr. John Rusin believed in performing 10+ reps for optimum benefit. The post further continues, “Lock in your front rack and use kettlebells, dumbbells, landmine, and cable. Different foot positions and wedges.”

Push ups

• For push-ups, Dr. Rusin suggested two rep ranges with different aims:
• For strength - 8-10 reps
• For hypertrophy - 8-15 reps
• For core and pillar challenge - 25+ reps

Lateral lunges

For this exercise, aim for 10-15 reps. He suggested performing variations like:

• Stepping lunges
• Non-stepping lunges
• Isometric lunges
• Rotational lunges

According to Habuilt.com, lunges help improve overall hip mobility and lower-body flexibility.

Hip thrusts

Last but not least, for hip thrusts, Dr. Rusin recommends doing 15+ reps with several forms, like:

• Bridges,
• Single-leg variations 
• Different foot positions

So, these 10 simple foundational exercises must be included in everyone's workout routine, regardless of age.

Out of 10 exercises, how many do you perform regularly? Tell us in the comments section.

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Written by

Supradeep Dutta