A good group fitness class has a lot going for it: a set time on the calendar, an instructor guiding you through each exercise, and the motivation that comes with sweating alongside other people. But what gym classes can’t guarantee is that every major muscle group gets the focused, progressive work it needs, especially after 60, when holding onto strength across your whole body becomes the difference between doing things for yourself and needing help as you age.
Fortunately, you can rebuild full-body strength at any age. Research looking at resistance-training in older adults found significant improvements in both upper- and lower-body strength, from leg and chest pressing to pulling movements. Studies also show that strength training can help boost the functional abilities that keep you independent as you age, such as getting up from a chair, moving steadily on your feet, and improving balance.
If you’re over 60 and looking to rebuild your overall strength and fitness, you’ve come to the right place. We chatted with James Brady, CPT, a certified personal trainer at OriGym, who shares his top five standing exercises for building serious full-body strength without gym classes after 60. Read on for the movements and detailed instructions, and when you’re done, check out these 4 Daily Exercises That Restore Knee Strength Better Than Squats After 65.
Standing Squats
Squats are a fantastic place to start because they’re a fundamental compound exercise that mirrors that act of sitting down and getting up from a seated position. “Standing squats strengthen your quads, glutes, and hamstrings, helping with everyday movements like climbing stairs and getting out of a chair,” says Brady.
How to do it:
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Engage your core and keep your chest upright.
- Push your hips backward and bend your knees as if sitting down into a chair.
- Lower as far as feels comfortable while keeping your knees above your toes.
- Push through your feet to return to standing position.
- Aim for two to three sets of 10 to 12 reps.
- Rest for 60 to 90 seconds between sets.
Push-ups
Wall push-ups allow you to train your entire upper body in one single movement, and all without having to get down on the floor. “Wall push-ups strengthen the chest, shoulders, triceps and core without putting too much strain on the joints,” explains Brady. “Gradually move your feet further away to increase difficulty.”
How to do it:
- Place your hands against a wall at shoulder height and slightly wider than shoulder-width apart.
- Step your feet back so your body leans into a straight line toward the wall.
- Brace your core and keep your body straight from head to toe.
- Bend your elbows to bring your chest toward the wall with control.
- Push back to the starting position until your arms are straight.
- Complete two to three sets of 10 to 15 reps.
- Rest for 60 to 90 seconds between sets.
RELATED: 5 Daily Exercises Women Over 70 Need to Keep Their Core Strong
Reverse Lunges
“Reverse lunges target the glutes, quadriceps and hamstrings while improving balance and coordination,” says Brady.
How to do it:
- Stand tall with a sturdy chair within reach for support if needed.
- Step one foot straight back behind you.
- Bend both knees to lower into a comfortable lunge while keeping your front knee above your ankle.
- Keep your chest lifted throughout the movement.
- Push through your front foot to return to standing position, then repeat on the opposite side.
- Perform two to three sets of 8 to 10 reps per leg.
- Rest for 45 to 60 seconds between sets.
Standing Bent-Over Rows
“Standing bent-over rows strengthen the upper back, shoulders, and arms, helping to improve posture and pulling strength,” explains Brady.
How to do it:
- Hold a light dumbbell in each hand with your arms hanging in front of you.
- Bend slightly at your knees and hinge forward at your hips while keeping your back flat.
- Let the dumbbells hang beneath your shoulders.
- Pull your elbows toward your hips while squeezing your shoulder blades together.
- Lower the dumbbells slowly back down with control.
- Complete two to three sets of 10 to 12 reps.
- Rest for 45 to 60 seconds between sets.
RELATED: 4 Bed Exercises That Flatten Waist Overhang Faster Than Crunches After 65
Standing Overhead Presses
Last up we have standing overhead presses, which are an essential upper body compound exercise. “Standing overhead presses strengthen the shoulders, triceps, and core, making everyday tasks like reaching into cupboards easier,” says Brady.
How to do it:
- Hold a pair of light dumbbells at shoulder height with your palms facing forward.
- Stand tall with your feet hip-width apart and flex your core.
- Press the dumbbells straight overhead until your arms are almost straight.
- Avoid arching your lower back.
- Lower them slowly back to shoulder height with control.
- Aim for two to three sets of 8 to 12 reps.
- Rest for 45 to 60 seconds between sets.
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