LONGEVITY

A 12-Week Strength, Fitness & Mobility Programme for Adults 65+ in Edinburgh

Build strength. Move with confidence. Stay independent.

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LONGEVITY is a progressive 12-week fitness programme from Perform Health Co. Edinburgh, designed for adults 65+ who want to stay strong, mobile and capable for the years ahead.

Three workouts per week, combined with practical education around strength, cardiovascular fitness, joint health, pain management, nutrition, sleep and recovery.

Fitness for the years ahead

Getting older doesn't mean accepting becoming weaker, stiffer or less active.

LONGEVITY takes a practical, progressive approach to maintaining strength, balance, fitness and independence.

You'll learn how to train safely, manage common aches and stiffness, improve your cardiovascular fitness and build habits that support your health long-term.

Everything starts at your current level and progresses gradually.

What You’ll Build with LONGEVITY

LONGEVITY brings together training, education and practical habits in one structured 12-week programme.

  • Progressive resistance training using bodyweight, bands and dumbbells to build the strength you need for everyday life, from getting out of a chair to carrying shopping and climbing stairs.

  • Practical education around protein, fibre, hydration, calcium, vitamin D and everyday nutrition to support strength, recovery and long-term health.

  • Learn why sleep, stress management and recovery become increasingly important as training progresses, and how to make them part of your routine.

  • Understand common aches, stiffness and pain without automatically assuming something is being damaged.

    You'll learn how to modify exercises, work within appropriate ranges and keep moving confidently.

  • Build your aerobic fitness and balance through walking, conditioning and targeted exercises designed to support confidence and reduce the risk associated with falls.

  • Each week gives you your workouts and educational lessons in a clear progression, so you know what to do, when to do it and why it matters.

    Three workouts. Weekly education. Progressive training. One clear plan.

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12 Weeks. Four phases. One clear plan.

LONGEVITY is deliberately structured so that each phase builds on the one before it

PHASE 1 — FOUNDATIONS

Weeks 1–3

Establish your baseline, learn the fundamentals and build confidence with movement.

You'll work on strength, balance and basic movement while beginning to establish your training and nutrition habits.

PHASE 2 - BUILD

Weeks 4-7

Start building real strength and cardiovascular fitness.

You'll progressively load the hips, knees and upper body while developing your core, back and aerobic fitness.

PHASE 3 - SPECIFIC SYSTEMS

Weeks 8-10

Focus on areas that become increasingly important for long-term independence: bone health, gut health, shoulders and upper-body function.

PHASE 4 - SUSTAIN

Weeks 11-12

Bring everything together with a focus on recovery, sleep and long-term consistency.

The final week includes a full retest and helps you identify the habits and training priorities to carry forward.

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Is LONGEVITY for you?

LONGEVITY is designed for adults 65+ who:

  • Want to maintain or improve their strength

  • Want to stay independent and capable

  • Feel less steady or confident with movement

  • Are returning to exercise after time away

  • Want to improve their cardiovascular fitness

  • Experience everyday stiffness or aches

  • Want a structured programme rather than having to work out what to do themselves

  • Want to understand how exercise, nutrition and recovery support healthy ageing

You don't need to be fit to start.

You start where you are and build from there.

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Frequently Asked Questions

  • There are three workouts per week, alongside the weekly educational lessons.

  • Yes. The programme begins with foundational movements and progressively builds from there.

  • The programme includes specific education around pain and movement, with modifications available when needed. If a movement is painful rather than simply challenging, the programme guidance is to regress it and seek support.

  • A sturdy chair, light resistance bands, a pair of dumbbells and your own bodyweight. The programme also includes gym versions of the workouts.

  • The final week includes a full retest and helps you identify the habits and priorities you want to carry forward. LONGEVITY is designed as a foundation for the years ahead, not a programme you simply finish and abandon.

  • LONGEVITY is delivered through our private online community on Skool, where you'll find your weekly workouts, educational lessons, videos and programme guidance.

    Each week is laid out for you, so you know what to do, when to do it and why it matters.

  • 3-Work outs a week, weekly education, progress tracking, a program that progresses with you?

Ready to build for the years ahead?

Each week is laid out for you, so you know what to do, when to do it and why it matters.

LONGEVITY brings together strength training, fitness, mobility, pain management and nutrition into one progressive programme designed to support long-term health and independence.

If you're looking for fitness for over 65s in Edinburgh, strength training for older adults, or a structured healthy ageing programme, LONGEVITY gives you a clear place to start.

12 weeks. Three workouts a week. A stronger foundation for what's next.

Start where you are. Build from there.

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