Let me guess.
You’ve decided it’s finally time to get fit. Maybe your doctor said something at your last checkup. Maybe you caught a glimpse of yourself in a photo and thought that’s not how I feel on the inside. Or maybe you’re just tired of feeling tired.
So you opened Google, searched for a workout plan, and landed on something that looked like a training program for Olympic athletes. Box jumps. Burpees. Five days a week at 6am. You closed the tab.
Sound familiar?
Here’s the thing nobody tells you: most fitness content online is built for people in their 20s with unlimited energy, zero joint pain, and two hours to spare every day. If you’re starting your fitness journey in your 40s or 50s — especially if you’ve never really worked out before — that content isn’t just unhelpful. It can actually put you off for good, or worse, get you injured.
I’ve been there. And after testing dozens of fitness apps specifically looking for what works for beginners over 40, I found that most of them fail this age group in the same ways: too intense, too fast, too much assumed knowledge.
But five of them got it right.
In this article I’m going to walk you through the five best low-impact workout apps for beginners over 40 — what each one does well, what it doesn’t, how much it costs, and exactly who it’s best for. By the time you finish reading, you’ll know which one to download today.
Quick note: Some links in this article are affiliate links, meaning I earn a small commission if you sign up through them — at no extra cost to you. I only recommend apps I’ve genuinely tested and believe in.
Before we get into the list, let me quickly explain what I was looking for — because not every fitness app is built with this age group in mind.
A good app for beginners over 40 needs to tick these boxes:
Low-impact options. Your joints have years of mileage on them. An app that starts you with jumping jacks and high knees isn’t respecting that. Look for walking, yoga, swimming-based movement, and bodyweight exercises done at a controlled pace.
Beginner-friendly instructions. Not “beginner” as in “you’ve been going to the gym for two years but you’re new to this specific program.” True beginner — as in, what does a squat even feel like? Good apps show you proper form without making you feel embarrassed for not knowing it already.
Short sessions. Thirty minutes is plenty when you’re starting out. Apps that demand hour-long sessions are setting you up to quit by week two.
A focus on how you feel, not just how you look. The best apps for this age group understand that energy, sleep quality, and reduced joint pain are just as motivating as the number on the scale.
With those criteria in mind, here are my top five picks.
Rating: 4.5 / 5
What it is
Nike Training Club — usually called NTC — is a free workout app from Nike that gives you access to hundreds of guided workout videos across strength, yoga, cardio, and mobility. There’s no equipment required for most of its beginner programs, and the app has a clean, easy-to-use interface that doesn’t overwhelm you the moment you open it.
It’s one of the most downloaded fitness apps in the world. But more importantly for our purposes, it’s one of the few free apps that actually takes beginners seriously.
Why it works for beginners over 40
When you first open NTC, it asks you about your fitness level and your goals. Choose “beginner” and “get started with fitness” and the app immediately filters its content to match. You won’t accidentally stumble onto an advanced HIIT session meant for someone half your age.
The beginner programs are genuinely low-impact. The most popular starting point for this age group is the “Begin: Mobility and Movement” program — a four-week plan focused entirely on flexibility, joint health, and building the movement patterns your body needs before you add any real intensity. Sessions run between 20 and 40 minutes, and every exercise is demonstrated clearly on screen by a trainer who explains not just what to do, but why.
What really stands out is the mobility content. Flexibility is one of the first things we lose as we age, and NTC treats it as a core part of fitness rather than an afterthought. If your lower back aches, your hips feel tight, or you wake up stiff every morning, the mobility sessions alone are worth downloading the app for.
There’s also no pressure to perform. You can pause any video, rewatch a movement demonstration, and go at your own pace. The app doesn’t shame you for modifying exercises or taking longer than the timer suggests.
What it doesn’t do well
NTC doesn’t track your nutrition, which matters a lot when you’re trying to lose weight or improve your energy levels after 40. You’ll need a separate app for that — more on that in App #2.
The free version also doesn’t offer personalised coaching or any kind of check-in system. You have to self-motivate to show up, which is harder than it sounds in the early weeks. If you know accountability is your weak point, you might find one of the paid apps on this list worth the investment.
Who it’s best for
Nike Training Club is the perfect starting point if you want to dip your toe in with zero financial commitment. It’s ideal if your main goals are moving more, reducing stiffness, and building a basic fitness habit before you decide whether you want to invest in anything more structured.
If you’ve never worked out consistently before, start here. Get four weeks under your belt. Then consider upgrading to one of the apps further down this list once you know what you actually enjoy.
Price
Free. There is no premium tier — the full library is available at no cost.
Where to get started
Download Nike Training Club free on iOS or Android. Start with the “Begin: Mobility and Movement” program — you’ll find it under the Programs tab.
If you want to make the most of your NTC sessions, a good quality yoga mat makes a real difference for the mobility and floor work. This highly-rated option on Amazon is under $30 and works perfectly — and yes, that’s an affiliate link.