“The most effective programs are simple, repeatable, and focused on real-life movements” — try this trainer's strength building workout for over-60s

Strength training is for everyone, I repeat, EVERYONE. It especially doesn't discriminate against age. In fact, some of my oldest family members are some of the strongest and fittest people I know. But, as your body ages, it's harder to maintain muscle like it once did. This can also put you off working out.

So if you’re in your 60s, 70s, or beyond and feel like you’re starting from scratch with strength training, try this 6-move workout. Personal trainer and VP of Fitness Chuze Fitness says, “I believe the goal of strength training isn’t lifting heavy but rather living well. Regular, accessible strength workouts help preserve muscle and bone health, improve balance, and support confident movement.”

For Oksayan, the key to an effective strength program is keeping it simple and repeatable, focusing on real-life movements. These exercises need minimal equipment and can be done at home, at the gym, or anywhere you feel comfortable.

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These light adjustable dumbbells are perfect for home workouts. Compact, portable, and easy to handle, they make it simple to add resistance. With weights ranging from 2 to 5 pounds and soft, non-slip handles, they are ideal for lighter strength training or other forms of exercise, such as Pilates.

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Ready to try this style of workout? All you need is a chair, one of the best resistance bands (optional), and, if you have them, a pair of light dumbbells. If you don't have any dumbbells, you can use water bottles instead.

What is the workout?

Try to do this routine two to three times a week, with each session lasting 20–30 minutes. As Oksayan reminds us, “Move at your own pace and remember that consistency matters more than intensity.”

The exercises are demonstrated by her mom, Mine Oksayan, with written instructions included below so you can follow along confidently.

1. Sit-to-Stand from a Chair

• Sit tall in a chair with your feet about hip-width apart.
• Place your hands on your thighs or cross your arms over your chest, lean slightly forward and press through your heels to stand.
• Slowly lower yourself back down.
• To modify, use your hands for support or limit the movement by standing up halfway and returning to sitting.
• Reps: 8–12
• Sets: 1-3 (start with 1 and build as you gain strength)

2. Wall Push-Ups

• Stand facing a wall with hands at shoulder height.
• Step feet back slightly.
• Bend elbows and bring chest toward the wall.
• Push away to return to standing.
• To modify, step closer to the wall
• Reps: 10–15
• Sets: 1-3 (start with 1 and build as you gain strength)

3. Seated Row (with Weights or Band)

How to do it with a band

• Sit tall with arms extended, holding a band.
• Keeping your back flat and chest lifted, pull elbows back, squeezing shoulder blades together.
• Slowly release.
• To modify, pull back one arm at a time and choose a light resistance band.

How to do it with dumbbells:

• Sit toward the front edge of a sturdy chair with feet flat on the floor.
• Hold a dumbbell in each hand, arms hanging down naturally at your sides with palms facing in.
• Hinge slightly forward from the hips (about 15–30 degrees).
• Keeping your back flat and chest lifted, pull your elbows straight back.
• Keeping them close to your body, squeeze your shoulder blades together at the top of the movement, slowly lower the dumbbells back to the starting position with control.
• To modify, use one arm at a time or choose lighter dumbbells.
• Reps: 10–12
• Sets: 1-3 (start with 1 and build as you gain strength)

4. Heel Raises

• Hold the back of a chair for support.
• Slowly lift heels off the floor, pause for a moment.
• Lower back down with control.
• To modify, perform seated and pause longer.
• Reps: 10–15
• Sets: 1-3 (start with 1 and build as you gain strength)

5. Overhead Shoulder Press

• Sit or stand holding weights at shoulder height with palms facing forward or inward.
• Press weights upward until arms are almost straight, lower slowly and with control.
• To modify, use one arm at a time and stop at eye level if overhead movement feels uncomfortable.
• Reps: 8–10
• Sets: 1-3 (start with 1 and build as you gain strength)

6. Marching Knees

• Stand tall (with or without holding a chair), lift one knee at a time like you're marching, and lower with control.
• To modify, lift knees just a few inches or perform the exercise seated in a chair.
• Reps: 10 per side
• Sets: 1-3 (start with 1 and build as you gain strength)

Cool Down

Coach Oksayan is also a big advocate of making time for a proper cool-down, and recommends following along with the video of cool-down exercises above. She says slowing things down after your workout helps the body transition out of exercise, supports flexibility, and encourages relaxation. Her advice is to move slowly, breathe deeply, and avoid stretching into pain, keeping each stretch gentle and comfortable.

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