Club Benefits
Strength training is having a major moment right now, especially when it comes to longevity and healthy aging. That’s because we naturally lose muscle mass and power with age, a process known as sarcopenia, which can affect everything from posture and balance to joint health and mobility.
It can also slow your metabolism and make everyday tasks feel more challenging than they used to be. Muscle mass is closely linked to how independent and mobile you’ll remain at 60, 70, 80 and beyond.
The good news is that your body is still highly trainable in your 60s, and you don’t need hours in the gym or complicated equipment to get stronger. According to Celebrity personal trainer and women's wellness coach Aimee Victoria Long, focusing on a few key movement patterns consistently can help you build strength, support bone density and maintain confidence and independence as you age.
Here are the six strength exercises she prioritizes for people over 60. And remember, it’s always best to seek personalized advice from a qualified professional before you start an exercise plan.
What are the 6 strength exercises?
“You need a plan that hits legs, glutes, upper body and core stability,” says Long. “Because that’s what makes stairs easier, shopping bags lighter and everyday life feel effortless.”
All you need for this workout is a chair or a low step and a set of dumbbells. You can check out the best adjustable dumbbells, but if you don’t have weights to hand, heavy water bottles or household objects will work just as well.
Start light and build gradually; the final few reps should feel challenging, but never impossible. That’s where the magic happens.
For the workout, you’ll do six different exercises in total. Long recommends doing these exercises two to three times a week on non-consecutive days. Start with two sets of each move and build up to three over time, resting for 60 to 120 seconds between sets.
1. Sit to stand (chair squat)
Reps: 8-12
Sets: 2-3
Sit on a sturdy chair with your feet hip-width apart. Gently brace your core, lean slightly forward from the hips, then stand up without using your hands if possible. Slowly lower yourself back down with control.
To make it harder, lower the chair height slightly or hold a light dumbbell at your chest.
“This move is one of the best exercises for building real-life lower-body strength, helping support your knees and hips while making everyday movements like getting out of a chair or climbing stairs feel easier,” says Long.
2. Incline push-up
Reps: 8-15
Sets: 2-3
Place your hands on a wall, countertop, or bench, depending on your strength level. Walk your feet back so your body forms a straight line. Lower your chest toward the surface, then press back up.
“Push-ups aren’t just for younger exercisers,” explains Long. “Incline push-ups are great for maintaining upper-body strength, supporting shoulder health and building strength through the chest and arms,” she says. “To make the exercise harder, use a lower surface or slow down the lowering phase.”
3. One-arm dumbbell row
Reps: 8-12 reps each side
Sets: 2-3
Place one hand and knee on a bench or support yourself using a chair. Hold a dumbbell in the opposite hand with your arm hanging down. Pull the weight toward your hip while squeezing your shoulder blade back, then lower slowly.
“Rows are one of my go-to exercises for improving posture and strengthening the upper back,” says Long. “To increase muscle engagement, pause briefly at the top.”
4. Step-up
Reps: 6-10
Sets: 2-3
Using a low step or platform, place one foot fully on the step and press through your heel to stand up. Bring the opposite foot up, stand tall, then lower back down with control. Complete all reps on one side before switching.
“Single-leg strength becomes increasingly important as we age because it helps improve balance and stability,” says Long. “To progress the move, increase the step height gradually or hold light weights.”
5. Romanian deadlift (RDL)
Reps: 6-10
Sets: 2-3
Stand tall, holding a pair of light dumbbells in front of your thighs. Keeping a soft bend in your knees, push your hips back while lowering the weights toward mid-shin. Keep your back long and chest lifted, then squeeze your glutes to return to standing.
“Strong glutes and hamstrings are essential for posture, walking power and supporting your lower back,” says Long. “Add weight gradually or slow down the lowering (eccentric) phase to increase the challenge.”
6. Farmer's walk
Reps: 20-40 seconds
Sets: 2-4
Hold a dumbbell in each hand and stand tall with your shoulders relaxed. Walk slowly and steadily while keeping your posture upright and your core engaged.
“This is full-body life strength,” says Long. “Grip, core, posture and resilience. To progress the exercise, increase the weight before increasing the time or distance.”
Why these moves?
Together, these exercises target all the major muscle groups while also improving balance, posture and core stability. Long also recommends starting lighter than you think if you’re new to strength training or returning after a break.
“Focus on controlled movement and good form before adding heavier weights,” she says. "Don’t forget to do a short warm-up, such as a brisk walk and a few practice reps. It’s important to help prepare your joints and muscles before training.”
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