6 best exercises every man in his 20s needs to build real strength, stamina and lifelong fitness

Your 20s are the perfect time to build a fitness foundation that lasts. From strength training to mobility work, here are six expert-backed workouts every man should start now (Image: Pexels)

Your 20s are a rare window in life. You’ve got energy to spare, your body bounces back quickly, and you can build habits now that will carry you confidently into your 30s, 40s and later. It’s the ideal time to create the kind of fitness foundation that supports not just a strong body, but a healthier and more active life.

According to Dr Dharam P. Pandey, Director and HOD, Physiotherapy and Rehabilitation Sciences, HCMCT Manipal Hospitals, Dwarka, Delhi,  by practicing a few simple exercises, men in their 20s can build the strength, stamina and mobility that protect them for decades. “For many young men, fitness feels more complicated than it needs to be , crowded gyms, endless routines, and advice from every corner of the internet,” Dr Pandey tells Moneycontrol and insists that simplicity works best. “You don’t need complex routines or fancy machines. What you need is consistency and a small set of effective movements,” he says.

Men in their twenties should follow an exercise routine that focuses on different elements of fitness; strength, endurance, flexibility, balance and everyday physical ease. “Together, they form a well-rounded routine that helps young men move better, feel stronger and live healthier without spending hours at the gym.” He shares some essential workouts that are easy to learn, require little to no equipment, and can fit into almost any schedule. “You don’t need hours in the gym or complicated routines. What you need are simple, steady habits; strength training, cardio, HIIT, stretching, core work and functional movements.” he says.

Also Read: Exercise tips: 6 home workouts to burn more calories than the gym

Dr Pandey lists six essential workouts every man should do in his 20s

• squats
• push-ups
• dumbbell rows
• deadlifts

Do these 2–3 times a week, increasing weight or repetitions gradually.

Regular cardio: Great for the heart, lungs and stress relief. Choose any activity you actually enjoy:

• brisk walking or jogging
• cycling
• swimming
• dancing

Aim for 30 minutes, 4–5 days weekly. Even a quick 15-minute walk makes a difference.

Short HIIT workouts

Fast, intense and time-saving. Perfect for busy days.

• 30 seconds fast running
• 30 seconds walking
Repeat for 10–15 minutes.

Or try burpees, jumping jacks or kettlebell swings. Two to three sessions a week are enough.

Mobility and stretching: Skipping stretching can lead to stiffness and injury. A few minutes makes workouts smoother.

• hip-opening stretches
• arm and leg stretches
• hamstring touch-to-toe

Do 5–10 minutes before and after exercise.

Core workouts: Core strength supports posture, lifting, running and everyday movement.

• planks
• heel touches
• bicycle crunches
• mountain climbers

Do these for 10 minutes, 3–4 times a week.

Also Read: Best exercises: 8 fitness benefits of Quadrobics, Internet's new viral running craze

Functional training: These moves prepare your body for everyday tasks, climbing stairs, lifting bags, even moving furniture.

• farmer’s walk
• medicine ball throws
• step-ups
• kettlebell swings

They help with balance, coordination and real-life strength.

FAQs on exercises for lifelong fitness:

How can I maintain a consistent exercise routine?

Focus on simple, steady habits that fit into your schedule. Start with basic movements and gradually increase intensity.

What type of exercises should I include for lifelong fitness?

Incorporate strength training, cardio, HIIT, stretching, core work, and functional movements into your routine.

How often should I exercise?

Aim for at least 4-5 days a week, with a mix of different exercise types. Adjust the frequency based on your goals and schedule.

Do I need any special equipment?

Most exercises can be done with minimal or no equipment. Focus on bodyweight movements and exercises that use simple tools like dumbbells.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.