An 83-year-old coach’s strength training guide for seniors over 65

June 21, 2026

Strength Training for Seniors: A Practical Guide

Building strength and preserving muscle is vital at any age, but for those approaching their senior years, it becomes even more essential.

Harry King, an 83-year-old fitness trainer, notes, “Muscle mass and bone density decline with age, which can diminish balance and increase the risk of falls and injuries.”

King emphasizes that resistance training can help seniors, including himself, to reduce the likelihood of falls and injuries. He states, “It’s been shown that this type of training can bolster muscle strength and counteract the loss of bone density.”

Despite struggles with advanced osteoarthritis and rheumatoid arthritis, King manages to work out four days a week and also trains others. Although initiating a strength program later in life comes with its challenges, he believes that seniors can engage in similar training routines as younger individuals, provided they progress mindfully and pay attention to their bodies.

If you’re over 65 and have a gym membership but feel unsure about where to start, here’s a routine recommended by King.

How to Approach the Workout

King suggests beginning with a 5 to 10-minute cardiovascular warm-up, which can be done on a treadmill, bike, rowing machine, or elliptical trainer. “I lean towards the rower since it engages more muscle groups during the warm-up,” he shares.

He recommends following this with 45 to 60 minutes of resistance training, incorporating various upper-body and lower-body exercises. “In this timeframe, aim for five to seven exercises, completing three sets of 12 reps each,” he explains. He usually focuses on upper-body and lower-body workouts on alternate days, allowing for a two-day rest before targeting the same muscle groups again, which is crucial for injury prevention.

The exercises can be performed using a weight bench, moderately-heavy dumbbells, cable machines, leg press machines, hamstring curl machines, leg extension machines, and hip abductor/adductor machines.

If you find it difficult to complete 12 reps with proper form, opt for a lighter weight. Conversely, if you can effortlessly complete 12 reps, it’s a sign to increase the weight. “After sticking with a program like this for two to three months, it’s a good idea to switch things up to keep boredom at bay,” King suggests.

Upper-Body Workout

1. Chest Press

Reps: 12

Lie on a weight bench holding dumbbells by your shoulders.
Squeeze your chest and press the dumbbells straight up.
Lower the dumbbells back to your shoulders.

2. Lat Pull-down

Reps: 12

Sit and grasp the ends of a lat pull-down bar.
Keep your spine upright and engage your shoulders and core.
Pull the bar toward your chest, squeezing your shoulder blades together.
Extend your arms with control, allowing the bar to rise back to the starting position.

3. Pec Flye

Reps: 12

Lie on a weight bench holding dumbbells above your chest with a slight bend in your elbows.
Lower the dumbbells out to your sides with control until they align with your chest.
Engage your chest muscles and raise the dumbbells back to the starting position.

4. Seated Row

Reps: 12

Sit upright holding the handles of a cable machine.
Roll your shoulders back, keep a neutral spine, and engage your core.
Pull the handles toward your chest, squeezing your shoulder blades together.
Extend your arms back to the starting position with control.

5. Biceps Curl

Reps: 12

Stand upright holding dumbbells at your sides, palms facing forward.
Bend your elbows to lift the dumbbells to your shoulders.
Lower the dumbbells back down to the starting position with control.

6. Triceps Rope Pull-down

Reps: 12

Stand with feet hip-width apart, holding the ends of a rope with elbows tucked in.
Extend your arms to pull the ends downwards, squeezing your triceps.
Bend your elbows to return to the starting position with control.

Lower-Body Workout

1. Leg Press

Reps: 12

Sit with both feet on the platform.
Engage your core and push the platform away, fully extending your legs.
Bend your knees to bring the platform back toward you with control.

2. Seated Hamstring Curl

Reps: 12

Sit with your feet positioned beneath the leg pad.
Flex your hamstrings to pull the leg pad down.
Extend your legs, returning to the starting position with control.

3. Leg Extension

Reps: 12

Sit with your ankles on top of the leg pad.
Extend your legs to lift the pad to hip height.
Lower the pad back to the starting position with control.

4. Hip Adduction

Reps: 12

Sit with your feet in supports and leg pads against your inner thighs.
Engage your inner thighs to press your knees together.
Return to the starting position with control.

5. Hip Abduction

Reps: 12

Sit with your feet in supports and leg pads against your outer thighs.
Engage your hips to press your knees apart.
Return to the starting position with control.

6. Squat

Reps: 12

Stand with feet hip-width apart.
Push your hips back and bend your knees to lower your hips while keeping your chest facing forward.
If needed, raise your arms in front for balance.
Press through your feet to stand back up.

Before starting any new exercise program, it’s wise to consult your doctor. It may also be beneficial to meet with a certified personal trainer for guidance on proper form and exercise modifications.