The ultimate fitness blueprint for men in their 20s: Six exercises to build strength, flexibility, and resilience

Key benefits of starting a structured exercise routine in your 20s

“Starting a structured exercise routine in your 20s is one of the smartest decisions you can make for your body and mind,” says Dr Vajalla Shravani, MPT, certified pilates trainer and fitness consultant at Tone30 Pilates, adding that exercises like resistance training and Pilates increase bone density and strengthen muscles, reducing the risk of osteoporosis and muscle loss as you age.

Building lean muscle in your 20s helps maintain a higher metabolic rate, which becomes harder to sustain later in life. Additionally, Dr Shravani says, regular exercise lowers the risk of heart disease, diabetes, and obesity, setting a strong foundation for a healthier future.

Physical activity, including Pilates, releases endorphins that reduce stress, improve mood, and enhance focus. Developing this habit early can build emotional resilience. Sedentary lifestyles can lead to poor posture and tight muscles. Incorporating core-focused activities like Pilates improves alignment, mobility, and balance.

Pull-ups work the lats, traps, biceps, and grip strength. (Source: Freepik)

Six foundational exercises every man in their 20s should prioritise

Dr Shravani suggests the following exercises:

Squats (Strength Training)

Why: Squats strengthen the quads, glutes, hamstrings, and core, providing functional lower-body strength.

Benefit: They improve balance, support daily movements, and enhance athletic performance.

Plank (Core Stability)

Why: A plank strengthens your core, shoulders, and back, which is essential for overall stability.

Benefit: It reduces the risk of injuries, improves posture, and enhances core strength for other exercises.

Push-Ups (Upper Body Strength)

Why: A versatile bodyweight exercise targeting the chest, shoulders, triceps, and core.

Benefit: Builds upper body endurance and strength, with variations for increased intensity.

Pull-Ups (Back and Arm Strength)

Why: Pull-ups work the lats, traps, biceps, and grip strength.

Benefit: Essential for upper-body pulling strength, improving posture, and overall fitness.

Pilates Bridge (Core and Glutes)

Why: It strengthens the glutes, lower back, and core.

Benefit: Improves hip mobility, relieves back pain, and supports better running and lifting techniques.

Pilates Hundred (Core Strength)

Why: This exercise engages the deep core muscles and challenges your endurance.

Benefit: Enhances abdominal strength, stabilises the pelvis, and prepares the core for advanced movements.