Some of the strongest, fittest people I know are in their 60s (or over), and show no signs of slowing down. Despite being in my 30s, I feel offended when people write off those who are older simply because of age; your strength and overall fitness don’t drop off a cliff just because you’ve hit a new age milestone, and for that reason, your exercise routine shouldn’t either.
As a personal trainer, I encourage people to listen to their bodies and adapt their workout routines accordingly. However, I certainly don’t encourage anyone to stop lifting weights unless they have to, and Eddie Baruta, head of the gym floor at Ultimate Performance, agrees.
“Thankfully, the utter BS that people in their 60s are ‘too old’ to start weight training is being dismantled,” he says. “So, too, is the misconception that in your 60s, the best way to stay fit and strong and maintain a healthy weight is to pound the treadmill seven days a week.”
Whatever your gym experience, Baruta’s five exercises to build strength, muscle and power in your 60s (and beyond) are must-tries. Here they are.
What are the exercises?
Baruta has chosen the moves below for their functional carryover into the real world, and they can also be adapted to your ability.
“Whilst there is no age barrier to lifting weights in your 60s, you do need to train smart," he says. "You need to choose exercises that hit that sweet spot between improving your strength and minimizing your risk of injury.”
For that reason, Baruta says to train for function, longevity and resilience.
"Lifting too heavy too soon greatly increases the risk of injury, particularly as joints, tendons and connective tissue naturally become less forgiving with age,” he adds. “Instead, older adults should prioritize perfect form, controlled tempo and a full range of motion, which ensures that the right muscles are working properly. It’s not about lifting the most weight but about lifting well.”
1. Prone dumbbell row "Batman"
“Performing chest-supported rows helps maintain a stable torso and keeps the focus on the target muscles,” Baruta says. "This is particularly beneficial for older trainees who may have weaker spinal stabilizers or a history of lower-back discomfort.
"The support allows safer execution of a pulling movement, strengthening postural muscles that are essential for daily tasks like reaching, pulling and lifting, protecting the lumbar spine.”
Target muscle groups: Upper back (rhomboids, mid and lower traps), lats, rear deltoids.
- Select your dumbbells and place them on the floor at the head of the bench.
- Lie face down on the bench, making sure that your chin clears the top edge.
- Bend your legs and drive your feet into the floor.
- Pick up the dumbbells one at a time and let your arms hang fully extended by your sides, with your palms facing inwards.
- Press your hips into the bench, lift your chest slightly and look at the floor just in front of you.
- Pinch the shoulder blades together. Keep the elbows pointed out at a 45-degree angle.
- When your elbows cannot travel any further back without the shoulders rotating inwards and the upper back rounding, pause for a moment and contract the upper back.
- Reverse the motion, under control, to the start position.
2. Good morning
“Good mornings are a staple posterior chain exercise. It’s a movement that mimics hip-hinging tasks like picking up objects off the ground,” Baruta says. “When executed properly, it builds the hamstrings, glutes and spinal erectors, which are vital muscles for improving your posture, balance and mobility.”
Target muscle groups: Hamstrings, glutes, lower back (spinal erectors), core.
- Position a barbell across your upper back, just below the base of your neck. Avoid resting it directly on your cervical spine (the neck).
- Take a firm, even grip on the bar, keeping your elbows pointed down to create a stable “shelf” with your upper back muscles.
- Stand with your feet shoulder-width apart and toes pointing forward (or slightly out, depending on comfort and hip mobility).
- Engage your core, take a deep breath into your belly.
- With a slight bend in your knees, push your hips back as if you were closing a door behind you.
- Lean your torso forward, maintaining a flat back, until your torso is roughly parallel to the floor (or as far as your hamstring flexibility allows).
- Drive your hips forward and squeeze your glutes to bring your torso upright. Keep the bar stable across your back throughout.
“Don’t relax at the bottom; maintain bracing and tension in your core and lats the entire time," Baruta says. "Only lower as far as your mobility allows while keeping good form. With practice, your range will improve.”
3. Farmer's walk
“Build functional, usable strength that translates into everyday life,” recommends Baruta. “The farmer’s walk is superb at improving grip strength (which naturally declines with age), core stability and posture simultaneously.
"The walking element enhances conditioning in a functional way that's directly applicable to daily activities like carrying the shopping, playing with your grandchildren...”
Target muscle groups: Forearms, upper traps, shoulders, core (for stabilization), plus leg drive for overall coordination.
- Set the weights just outside shoulder-width.
- Starting from a deadlift position, pick up the handles of your weights.
- Pinch the shoulder blades back and keep the hands slightly away from your sides.
- Maintaining posture, walk for your set distance, aiming to keep the handles still.
- Continue until you hit your correct distance, keeping the same contraction between your shoulders.
- Look slightly up, like you are trying to gaze beyond the horizon, as this helps maintain your upright posture.
4. Prowler push
“The prowler push is a dynamic full-body movement that builds strength, power and cardiovascular capacity through resisted sprinting,” Baruta says.
“For those over 60, this makes it an excellent tool for maintaining explosive lower-body strength and metabolic capacity while minimizing the risk of injury. The exercise’s emphasis on sprint-like mechanics also fosters agility and mobility, which are critical components of functionality as we age.”
Target muscle groups: Quadriceps and calves during sprint-style pushes. When heavy, more the glutes and posterior chain due to increased hip flexion.
- Grab the handles, arms bent or straight.
- Flex at the hip to allow enough room to push.
- Keep the spine neutral.
- Push and sprint as fast as you can.
5. Seated low pulley / cable row
“When performing this exercise, maintaining a vertical torso and pushing the chest upward as you pinch the shoulder blades together ensures optimal contraction in the lats and upper back,” advises Baruta.
“This exercise strengthens the muscles that support your posture and is extremely helpful in offsetting age-related slouching or kyphosis. For older adults, this enhances upper-body function, aids in reducing neck and shoulder strain, and supports the ability to perform pulling and carrying tasks.”
Target muscle groups: Lats, middle back (rhomboids, mid-traps), rear delts, core.
- Choose a handle attachment that matches your shoulder width.
- Maintain a neutral spine position while keeping the chest up.
- Begin each movement by retracting the shoulder blades.
- Pull the bar to the sternum or slightly below and pull your shoulder blades together
- Pause, then return the bar to the starting position as you allow the back to open up and stretch.
Baruta's tips for over-60s when strength training
- Begin at a manageable intensity and progress gradually to help avoid injury and build confidence.
- Prioritize form and leave your ego at home!
- Lift with controlled tempo and strict technique.
- Keep your sessions under 60 minutes to limit stress hormone spikes and give your body sufficient time to recover between sessions.
- Complement your strength training with a high-protein diet to support muscle retention and recovery.
- If you’re suffering from joint pain, mobility issues, or other health conditions, modify your exercises (reduced depth or assisted versions) and consult an experienced personal trainer or seek medical advice.
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