Let’s get one thing straight: no matter your age—unless you’re over 75—you should be able to crank out five burpees. That’s the minimum bar. I know it might sound harsh, but excuses won’t help you get stronger, and at the end of the day, you’ve got to face the facts. I’m not saying you need to do fifty, but five? That’s the baseline of functional fitness, and if you can’t manage it, it’s time to reassess what you’re doing.
Here’s why burpees matter. They work every muscle group, fire up your heart, and push your body to do what it’s supposed to do—move with intensity and purpose. If you’re under 75 and can’t bang out five burpees, you’re doing yourself a disservice. Remember, fitness isn’t just about lifting heavy or running fast—it’s about being able to handle life’s physical demands. And trust me, burpees train you for everything.
Let me share something from my own journey:
Years ago, I struggled with getting through even a set of burpees. Yep, I said it. They weren’t easy. But instead of seeing them as a burden, I treated them like a challenge. I chipped away at my limit, adding one more burpee every week until I could knock out sets without collapsing. The satisfaction of seeing that progress? There’s nothing like it. That’s why I’m standing here today, telling you it’s possible. And if I can do it, so can you.
Now, I get it—life gets busy. Maybe you think you don’t have time, or that you’re too old to start pushing yourself. But guess what? You don’t need a gym membership, fancy equipment, or an hour-long workout to get better at burpees. Five burpees can be done in less than a minute. Yes, you read that right—less than a minute out of your day to prove you’re stronger than you think.
Here’s what I want you to do. Take it step by step. If you’re not used to this kind of movement, break it down:
- Step 1: Start with just a squat, and focus on your form. Engage your core, lower yourself slowly, and build a solid foundation.
- Step 2: Add the plank part of the burpee. Jump or step your feet back into a plank, and hold it. Feel the strength in your core, shoulders, and legs.
- Step 3: Once you’re comfortable with that, combine the squat with the plank and the jump at the end.
And boom, you’ve got yourself a burpee! Practice five reps at a time, and in no time, those five burpees will turn into ten, then twenty. Before you know it, you’ll be doing them without even breaking a sweat.
Here’s the bottom line:
No matter where you’re starting from, movement is progress. I’ve seen people in their 60s and 70s hit the gym, take on burpees, and exceed their own expectations. The key is not to stop yourself before you start. You’re stronger than you know, but you won’t find that strength sitting still. Five burpees should be non-negotiable, whether you’re 25 or 70. They’re not just an exercise—they’re a statement. A statement that you’re capable, resilient, and committed to your own health.
So, let’s cut the excuses. Get on the floor, start slow, and work your way up. If you’re under 75, you owe yourself five burpees—and trust me, your body will thank you later.
