We tend to think of strength training as something people do to look better, lift heavier weights or stay athletic. After 60, however, strength takes on a much more practical meaning. It is what helps us get out of a chair without pushing off the armrests, carry groceries into the house, climb stairs, pick something up from the floor and catch ourselves when we stumble.
In other words, the goal is not to become a bodybuilder. It is to remain capable.
Age-related loss of muscle and strength can gradually make everyday activities more difficult, particularly if we become less active. The good news is that getting older does not mean we have to simply accept becoming weaker. Resistance training remains beneficial later in life, and current recommendations encourage older adults to include muscle-strengthening activity at least twice each week, along with aerobic and balance activities.
So what should we actually be able to do? There is no magic fitness test that every 60-, 70- or 80-year-old must pass. Health conditions, injuries and mobility differ enormously. But these five basic movements represent abilities that translate directly into everyday independence. The goal is to be able to perform some appropriate version of each one safely.
1. Sit Down and Stand Back Up
Perhaps no exercise is more directly connected to independence than the simple chair squat, also called a sit-to-stand.
Sit toward the front of a sturdy chair with your feet about shoulder-width apart. Lean slightly forward, push through your feet and stand up without using your hands if you can. Then slowly lower yourself back into the chair with control.
That sounds almost too simple to call exercise, but think about how often we use this movement. Getting off the couch, rising from the dinner table, getting out of the car and using the bathroom all require leg and hip strength.
Start with a higher chair or use the armrests for assistance if necessary. As you become stronger, use less help. Eventually you may progress to holding a light dumbbell at your chest or performing regular squats without a chair.
A good starting goal is 8 to 12 controlled repetitions. Dropping into the chair and using momentum to bounce back up misses much of the benefit.
2. Push Yourself Away
You do not have to get on the floor and knock out 25 push-ups. But maintaining the ability to push against resistance is important for your chest, shoulders, arms and upper body.
An excellent starting point is a wall push-up. Place your hands against a wall, step your feet back, keep your body in a straight line and slowly bend your elbows until your chest moves toward the wall. Push yourself back to the starting position.
When that becomes easy, move to a kitchen counter. The lower the surface, the more challenging the exercise becomes. Eventually, some people may progress to push-ups from a bench or the floor.
Why does pushing strength matter? Think about pushing open a heavy door, moving a piece of furniture, getting yourself up from the floor or bracing your body when you lose your balance. Upper-body strength remains useful long after we stop caring how much we can bench press.
Aim for a version that allows roughly 8 to 15 good repetitions while still requiring some effort.
3. Pull Something Toward You
Most of us spend plenty of time reaching forward—driving, typing, using our phones and working around the house. A pulling exercise strengthens many of the muscles of the upper back and arms that can become neglected.
A resistance-band row is one of the simplest options. Secure a band appropriately, hold one end in each hand and begin with your arms extended. Keeping your chest tall, pull your elbows backward and gently squeeze your shoulder blades together. Then return slowly to the starting position.
Rows can also be performed using a cable machine or dumbbells if you exercise at a gym.
This movement strengthens the muscles involved when we pull open a heavy door, lift and carry objects and perform countless household activities. Strong back muscles also help support good posture.
Do not worry about using a lot of resistance. Choose enough that the last few repetitions feel challenging while you can still maintain good form.
4. Step Up
If you want to continue traveling, going to ballgames, visiting friends, enjoying restaurants or simply moving comfortably around your own home, maintaining the ability to handle steps matters.
Use the bottom stair in your home or a low, stable exercise step. Place one foot completely on the step, press through that foot and bring yourself up. Step back down carefully and repeat before switching legs. Keep a hand near a railing or sturdy support, particularly when beginning.
The step-up works the thighs, hips and glutes while also requiring balance and coordination. It closely mimics climbing stairs, stepping onto a curb and navigating the uneven surfaces we encounter in everyday life.
There is no prize for using a tall step. Start low. Even a few inches can provide plenty of challenge. As strength and confidence improve, gradually increase repetitions before worrying about increasing height or adding weight.
5. Carry Something Heavy
This may be the most practical exercise on the list. Pick up a dumbbell or another manageable weight in each hand, stand tall and walk. In the gym, this is usually called a farmer’s carry.
It trains your hands, forearms, shoulders, back, core, hips and legs simultaneously. More importantly, it resembles something most of us do constantly: carrying groceries, luggage, bags of potting soil, grandchildren, laundry baskets and everything else life asks us to move.
Begin with a weight you can comfortably control and walk for 20 to 30 seconds. Keep your posture tall, take normal steps and avoid rushing. If two weights are too difficult, carrying one weight at your side is an option, provided you can maintain posture and balance.
Grip strength tends to receive little attention until opening jars, carrying bags or holding onto objects becomes difficult.
Carries are a simple way to train it while strengthening much of the rest of the body at the same time.
You Don’t Have to Train Like You’re 30
One of the biggest mistakes people make is believing exercise only counts if it is exhausting. It does not.
You do not have to train six days a week, lift enormous weights or leave the gym drenched in sweat. The CDC recommends older adults perform muscle-strengthening activities involving the major muscle groups at least two days each week. Consistency matters far more than trying to prove how hard you can work on any particular day.
For someone just beginning, two short strength workouts each week could include these five exercises, generally performing one or two sets of each. As exercises become easier, resistance or repetitions can gradually increase.
Some muscle fatigue is expected. Sharp pain, dizziness, chest pain or feeling unusually unwell is not something to push through. Anyone with significant heart, joint, balance or other medical issues—or who has been inactive for a long period—should talk with a healthcare professional or qualified exercise professional about the right starting point.
Train for the Life You Want to Keep Living
There is nothing wrong with wanting stronger arms or liking what you see in the mirror. But after 60, there may be an even better reason to pick up a weight.
Strength gives us options.
It allows us to say yes to the trip that requires plenty of walking. It makes it easier to get down on the floor with a grandchild and, just as importantly, get back up. It helps us carry our own suitcase, work in the yard, climb the stairs and continue doing things for ourselves. The number on the dumbbell is not the real measure of success.
The real goal is being able to keep saying, “I can do that myself.” And that may be one of the best reasons to get stronger at any age.