6 simple exercises that prevent muscle loss faster than walking workouts after 60

As we age, strength training becomes increasingly important. From our 30s, we naturally begin to lose 3-5% of our muscle mass per decade, and this rate accelerates significantly after the age of 60. While walking workouts help your cardiovascular fitness, they won’t strengthen your muscles and bones in the same way as lifting weights does.

Strength training can help increase bone density, which may prevent osteoporosis and minimize your risk of injuries from falls. Yet if you’re returning to fitness following an extended break, it can be difficult to know where to start. Below, we’ve rounded up six simple exercises from fitness expert Mark Harris from Mirafit that prevent muscle loss.

As always, if you’re recovering from an injury, it’s always best to seek personalized advice from a qualified professional. If at any point you feel any pain or discomfort, stop exercising and ask for help from a personal trainer or doctor.

6 simple exercises that prevent muscle loss faster than walking workouts after 60

All you’ll need for these exercises is a set of weights — you can check out the best adjustable dumbbells for working out at home. If you’re a beginner, start by using just your bodyweight and build up — you’ll still get a great workout.

When it comes to selecting the right set of dumbbells for your workout, remember that the weight should feel challenging but not impossible by the final few reps. If you feel like your form is being compromised, the weights are too heavy.

“Strength training plays a vital role in maintaining muscle mass, mobility and overall health as we age,” Harris says. Here are the six exercises he recommends:

1. Weighted squats

“Firstly, squats are an incredibly effective exercise as they target multiple muscle groups simultaneously, including the glutes, quadriceps, hamstrings, calves and hip adductors, while also engaging the core,” Harris says.

“They’re also a great source of functional fitness, with this movement translating into everyday movements such as crouching, sitting, or climbing stairs. Squats are a great way to minimize muscle loss and enhance strength.”

How to do it:

• Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell in both hands, or in front of your chest with both hands.
• Point your toes slightly outward at 45 degrees, or forward-facing if that’s more comfortable. Engage your core
• Bend your knees and send your hips back as if you’re sitting on a chair directly beneath you
• As you squat down, push your knees outwards so that they track directly over your middle toes and keep the weight distributed through your feet
• Lift your chest, keep looking straight ahead and maintain a flat back. Avoid hunching or rounding your spine
• Lower until your thighs are parallel to the floor, keeping your knees aligned with toes, heels planted and spine neutral, then push through your heels to stand back up.

2. Deadlifts

“Deadlifts are a popular competitive exercise among strongmen, but they’re also excellent for preserving and strengthening muscle mass, boosting longevity and reducing the overall risk of unnecessary injuries,” says Harris.

How to do it:

• Start by holding a dumbbell in each hand, or a bar if you’re in a gym.
• Stand with your feet hip-width apart and hinge at the hips, bending your knees to lower the weight down your shins towards the floor, keeping your back straight.
• Pause at the bottom of the movement, then drive through your heels and stand up, squeezing your glutes at the top.

3. Rows

“Rows are another key strength exercise that can help maintain muscle mass while improving general fitness levels. They’re extremely versatile as they can be completed using barbells, dumbbells, or resistance bands, making them a great exercise for home gym workouts,” Harris says.

How to do it:

• If you’re doing a weighted row, hold a dumbbell in each hand with your feet shoulder-width apart.
• Hinge forward slightly, keeping your back straight.
• Pull the weight in towards your body, keeping your elbows close to your sides.
• Pause at the top of the movement, squeezing your back, then extend your arms to your starting position.

4. Overhead Press

“The overhead press exercise is a fantastic way to build strength in the upper body, including the shoulders, triceps and upper back. It’s also effective for improving stability and posture, both of which are beneficial in everyday life,” says Harris. “This strength exercise should be a key element of everyone’s routine, helping to prevent muscle loss.”

How to do it:

• Stand with your feet hip-width apart and hold the dumbbells at collarbone-height.
• Engage your core and draw your elbows slightly forward
• Take a deep breath, then as you exhale, drive the weight overhead and lock out your arms at the top
• Keep your knees gently bent, squeeze your shoulder blades together and avoid arching your lower back
• Lower the dumbbells with control down to your shoulders for one rep.

5. Bench Press

“Bench presses are another extremely popular strength exercise, but not everyone is aware of just how beneficial this movement can be. It can help build muscle mass in the chest, shoulders and triceps while boosting bone density, cardiovascular health and endurance. It’s an effective source of functional fitness and an exercise I recommend everyone incorporate into their routines to boost longevity,” says Harris.

How to do it:

• Start lying on a bench with both feet flat on the bench or on the floor.
• Hold a dumbbell in each hand with your arms pressed out straight overhead and over your chest.
• Your palms should face forward, away from your face, using an overhand grip.
• Bend your elbows and slowly lower your dumbbells toward your chest with control.
• Pause at the bottom, then explosively press the weights upward again. That’s one rep.

6. Farmer's carry

“Finally, farmers' carries are another beneficial strength training routine to prioritize in 2026, helping people to maintain their progress while further enhancing their strength and well-being. This routine strengthens the core and grip while working both the upper and lower body, making it an incredibly useful exercise.”

How to do it:

• Stand upright with a weight in each hand, arms down by your side.
• Make sure your core is engaged and your gaze is forward.
• Then, walk your desired distance, keeping the weights down by your side, standing upright.

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