Strength Training for Women Over 60

Strength training is a fantastic way to improve muscle tone, bone density, and overall health at any age. For women who are 60+ years of age, the key is to start safely and gradually increase intensity. 

Here are some great options:

1. Bodyweight Exercises (Great for beginners)

• Chair Squats – Stand up and sit down slowly from a sturdy chair to strengthen legs.
• Wall Push-Ups – A low-impact way to work the arms and chest.
• Seated Leg Lifts – Sit on a chair and lift one leg at a time to engage core and thighs.

2. Resistance Bands (Gentle on joints)

• Seated Row – Strengthens the back and arms.
• Bicep Curls – Helps tone arms without heavy weights.
• Lateral Band Walks – Strengthens hips and legs, great for stability.

3. Light Dumbbells (2-5 lbs to start)

• Overhead Press – Builds shoulder strength.
• Bent-over Rows – Strengthens back and posture.
• Deadlifts with Dumbbells – Improves lower body and core strength.

4. Balance and Core Work (Prevents falls and improves mobility)

• Standing Leg Lifts – Hold onto a chair for support.
• Seated Core Twists – Engage the core while sitting in a chair.
• Toe Taps – Improves coordination and leg strength.

Tips for Success

✅ Start with 2-3 sessions per week, 15-30 minutes each.
✅ Focus on proper form to avoid injury.
✅ Gradually increase resistance or reps over time.
✅ Combine strength training with walking or low-impact cardio for best results.
✅ Listen to your body—pain means stop, but challenge is good!

"Everyday Longevity" means living in a way that promotes a long, healthy, and vibrant life through daily habits. It emphasizes consistent, sustainable actions—like nutritious eating, movement, strength training, walking, intermittent fasting, and mindful living—that support overall well-being and longevity.

It’s about making small, intentional choices every day that add up over time, ensuring not just a longer life, but a better quality of life. 

COPYRIGHT 2007-2025 Patti Friday b.1959.