Discover the secrets of staying fit in your 50s with Walter Gjergja
Ever wondered how people in their 50s can maintain a six-pack and stay healthy? Look no further than Walter Gjergja. Combining a passion for martial arts and a dedication to fitness, Gjergja shares his exact weekly workout routine and how he stays in shape despite the changes that come with age.
Understanding the changing dynamics of fitness with age
Gjergja noticed that as he aged, his speed, power, and flexibility started to decline. He experienced substantial changes in his metabolism and recovery rate during his 40s and into his 50s. However, he didn’t let this deter him from maintaining his fitness regime. Instead, he adapted his workouts to match his changing body’s needs.
Walter Gjergja’s Weekly Workout Routine
Before diving into Gjergja’s workout routine, it’s crucial to understand that what works for him might not work for everyone. Gjergja spends 1.5 hours daily working out, a routine too intense for those not used to being active. His advice is to “start where you are and work up from there.”
Despite the demands of everyday life, Gjergja always intends to work out daily. His workouts are divided into three sections: cardio, strength training, and mobility and flexibility. He ensures that he hits each area every day, varying his routine to avoid overworking his muscles.
Cardio
Gjergja incorporates cardio into his routine with 45 minutes of cardio a day. By incorporating small moments of activity throughout his day, like taking the stairs instead of the elevator, he adds additional bursts of cardio.
Strength Training
Rotating between pushing exercises, pulling exercises, and core strength exercises, Gjergja ensures that he does not overwork his muscles.
Mobility and Flexibility
For Gjergja, mobility and flexibility are crucial components of a fitness routine often overlooked by many. As we age, we lose our natural flexibility, making these exercises increasingly important.
Using AI to Support Fitness Goals
Gjergja leverages his expertise in fitness to help others achieve their health goals. With the help of technology developers, he created Zing Coach, an AI-powered app that generates a personalized training program based on the individual’s current fitness level, goals, and motivational preferences.
Getting Fit After 50
If you’re over 50 and unsure how to start a fitness journey, Gjergja recommends starting small. Instead of focusing on aesthetics, concentrate on how you want to feel. According to him, if you prioritize fitness, the aesthetics will come naturally.
Gjergja also emphasizes the importance of moving throughout the day and maintaining a diet rich in nutrients. Even small, one-minute exercises every hour can go a long way in building a healthier body.
Regardless of where you’re starting from, the important thing is to start. Begin with small steps today, and you might be surprised by how far you’ve come over time.
Read the original article on Parade.
This article was first published on Parade on Jul 26, 2025.
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