Strength Training for Older Adults

It’s quite impressive, really—many of the strongest and most active individuals I know are in their 60s or older, and they don’t seem to be slowing down at all. Personally, being in my 30s, I find it a bit disheartening when people dismiss older adults solely based on their age. Age, in my view, shouldn’t dictate your physical capabilities or your exercise habits. There’s really no reason to let your workout slip just because a birthday rolls around.

As someone who works as a personal trainer, I always highlight the importance of listening to your body and adjusting your workouts, but I never tell anyone to completely stop lifting weights unless it’s absolutely necessary. Eddie Baruta, who oversees the gym floor at Ultimate Performance, shares this perspective.

“Fortunately, the ridiculous notion that being in your 60s makes you ‘too old’ to start weight training is fading away,” he says. “Additionally, the idea that you should just hit the treadmill daily to stay fit in your 60s is also being challenged.”

Regardless of your fitness journey, Baruta has outlined five exercises that can help build strength and muscle for those in their 60s and beyond. Here they are.

Recommended Exercises

Baruta selected these movements for their real-world applications, and they can be tailored to suit different fitness levels. “There’s no age restriction on lifting weights in your 60s; however, it’s crucial to train intelligently,” he insists. “Choosing exercises that enhance strength while reducing the risk of injury is essential.”

He recommends focusing on functional training for longevity and resilience.

“Jumping into heavy weights too quickly can significantly increase the risk of injury, especially since joints and tendons often become more sensitive with age,” he warns. “Older adults should emphasize perfect form, a controlled pace, and a full range of motion to ensure the right muscle activation. It’s not about how much you lift but how well you lift.”

1. Prone Dumbbell Row “Batman”

“Doing chest-supported rows helps maintain torso stability and directs emphasis onto the target muscles,” says Baruta. “This is especially helpful for older individuals who might have weaker spinal stability or lower back issues.”

This exercise targets the upper back, lats, and rear deltoids.

• Choose your dumbbells and set them beside the bench.
• Lie face down, ensuring your chin is above the edge of the bench.
• With bent legs, press your feet into the floor.
• Lift one dumbbell at a time with your arms hanging fully at your sides, palms facing inward.
• Press your hips into the bench, slightly lift your chest, and look at the floor in front of you.
• Pinch your shoulder blades together and keep your elbows angled at about 45 degrees.
• When your elbows can’t move back any further without rotating your shoulders inward, pause and contract your upper back.
• Slowly return to the starting position.

2. Good Morning

“Good mornings are a fundamental exercise that simulates activities where hip-hinging is involved, such as picking things up from the floor,” Baruta explains. “When done correctly, they strengthen the hamstrings and glutes, essential for posture and mobility.”

This targets the hamstrings, glutes, lower back, and core.

• Position a barbell across your upper back, avoiding direct contact with your neck.
• Grip the bar firmly, keeping your elbows directed downwards.
• Stand with your feet shoulder-width apart and your toes pointed forward.
• Engage your core, taking a deep breath.
• Slightly bend your knees and push your hips back as if closing a door behind you.
• Lean forward, maintaining a flat back until your torso is parallel to the floor (or as far as comfortable).
• Drive your hips forward and squeeze your glutes to return upright, keeping the bar stable throughout.

“Don’t relax at the bottom; keep your core tight the whole time,” Baruta advises. “Lower only as far as you can while maintaining good form, and your mobility will improve with practice.”

3. Farmer’s Walk

“This exercise builds practical strength that’s applicable to everyday scenarios,” Baruta says. “The farmer’s walk is fantastic for enhancing grip strength, core stability, and posture—all of which tend to decline with age.”

This focuses on the forearms, shoulders, core, and leg drive for coordination.

• Place the weights just outside shoulder-width.
• From a deadlift stance, pick up the weights.
• Maintain posture as you walk the required distance.
• Look slightly ahead to encourage an upright position.

4. Prowler Push

“A prowler push is a full-body movement that enhances strength, power, and aerobic capacity,” Baruta explains. “For individuals over 60, it helps maintain explosive strength while reducing the risk of injury.”

This targets the quads, glutes, and calves.

• Grip the handles and bend at the hip to prepare for movement.
• Keep your spine neutral while pushing forward as fast as you can.

5. Seated Low Pulley/Cable Row

“To optimize this exercise, maintain a straight torso and push your chest up while squeezing your shoulder blades together,” Baruta suggests. “This strengthens support muscles in your upper body, which is crucial as age-related changes can lead to slouching.”

This targets the lats, middle back, and core.

• Use an appropriate handle attachment and maintain a neutral spine.
• Begin by retracting your shoulder blades before pulling the bar towards your sternum.
• Pause, and then return to the starting position while allowing your back to stretch.

Baruta’s Tips for Strength Training After 60

• Start at a comfortable intensity and gradually increase to build confidence without risking injury.
• Focus on form, not on lifting heavy.
• Maintain a controlled and steady pace during lifts.
• Limit workout sessions to under an hour to manage stress and foster recovery.
• Complement strength workouts with a protein-rich diet to aid muscle recovery.
• For those with joint pain or health issues, make modifications to exercises and consult a professional or a medical advisor for guidance.