Workout Plan for Over 60

Why is strength training important after 60?

Resistance training over 60 builds the functional strength needed to live independently, prevent falls, and maintain quality of life. It combats age-related muscle loss (sarcopenia), supports bone density, and improves the balance and stability needed for everyday activities.

What exercises are safe for people over 60?

This program uses exclusively machines and bodyweight exercises to minimise injury risk. Seated presses, leg press, lat pulldown, and supported rows build real-world pushing, pulling, and standing strength. Hip abductor and adductor work improves lateral stability, which is crucial for balance and fall prevention.

How should someone over 60 start weight training?

Start with very manageable weights you can complete for 15 reps comfortably. Prioritise smooth, controlled movements over heavy loads and warm up with 5-10 minutes of walking or cycling before each session. Consult your doctor before starting and listen to your body throughout the process.