Keeping strong by moving your body is the most valuable thing you can do at this age – even if it’s a few minutes a day
Losing strength and flexibility doesn’t have to be an accepted part of ageing. And your sixties are as good a time as any to commit to regular movement. In fact, many experts argue taking action to keep muscles strong and supple at this age is one of the most crucial things you can do to future-proof your body and preserve quality of life into old age: in other words improve your ‘healthspan.’
“As we age, exercise shifts from being about aesthetics to being about independence,” says Kate Rowe-Ham, a personal trainer and founder of Owning Your Menopause. “After 60, the most valuable thing you can do is focus on functional movement. These exercises mirror the tasks we perform on a daily basis. It’s not about following fitness trends or chasing personal bests in the gym; it’s about making sure you can get out of a chair with ease, climb the stairs without struggling, carry your shopping, and steady yourself if you trip. That’s the real power of strength training in later life – it helps build and maintain muscle and bone, keeping you mobile, confident, and independent.”
In addition to doing at least 150 minutes of moderate intensity activity each week (or 75 minutes of vigorous intensity activity), older adults (65 and over) are recommended to do activities that improve strength, balance, and flexibility at least twice a week.
Kate Rowe-Ham recommends starting with bodyweight to master the movement and form, then adding dumbbells to progress and keep building strength. “These simple, consistent moves will make everyday life easier, safer and more enjoyable, so you can keep doing the things you love for as long as possible.”
Standing from sitting
This move is essential because it mimics the action of getting out of a chair. It strengthens the legs, glutes and core muscles we need for daily independence. Sit tall on the edge of a chair, feet hip-width apart. Push through your heels to stand, then lower back down slowly. Aim for 8–12 reps.
Progression: Hold a dumbbell close to your chest as you stand to increase resistance and build more leg strength.
Squatting regularly – or standing and sitting from a chair – has been linked to a longer lifeStep-ups
Stairs are an integral part of everyday life, and being able to climb them easily is a sign of vitality. Step-ups build strength in the legs while also challenging balance and coordination. Use a sturdy step. Step up with one foot, then bring the other to join, and step back down.
Alternate the leading leg for 6–8 reps on each side.
Progression: Hold a dumbbell in each hand by your sides as you step up to add resistance and improve grip strength.
Wall push-ups
We often forget how much we use our upper body, whether it’s pushing open a heavy door, lifting something or bracing ourselves if we stumble. Wall push-ups are joint-friendly and brilliant for building chest, shoulder, and arm strength. Stand facing a wall. Place your hands at chest height, bend your elbows to bring your chest towards the wall, and then push back. Start with 8–10 reps.
Progression: Move to an incline push-up using a countertop or sturdy bench, and eventually, add light dumbbell chest presses. This involves lying on the floor or a bench then pushing weights straight upwards from your shoulders, moving slowly as you come down, then driving up with more power.
Resistance band rows
Posture becomes increasingly vital as we age, mainly to protect the spine and avoid the rounded shoulder position that can develop over time. Rows strengthen the upper back and help you stand taller. Anchor a resistance band around a secure point, hold the ends, and pull your elbows back, squeezing your shoulder blades together. Control the return. Do 10–12 reps.
Progression: Swap the band for dumbbells, hinging forward slightly at the hips and rowing the weights towards your waist.
Heel Raises
Strong calves and ankles are your secret weapon for balance and walking confidence. Heel raises also reduce the risk of falls, one of the greatest threats to health and independence in later life. Stand tall, holding a chair for support, and rise onto the balls of your feet. Pause, then slowly lower. Aim for 10–15 reps.
Progression: Hold a dumbbell in each hand by your sides or rest a weight gently across your thighs while seated to further challenge the muscles.
Mountain pose
“Yoga is great for anyone over 60 because it combines gentle strength, flexibility, balance, and mindfulness,” says Melissa Leach, yoga expert at Yoga-Go. “Regular practice helps maintain mobility, reduces stiffness in the joints, and strengthens muscles that support posture and stability. By moving mindfully, you can also improve balance and prevent falls.”
Mountain pose helps improve posture, balance and body awareness. It strengthens the legs, opens the chest, and engages the core – all key areas for stability and reducing the risk of falls. Practising this pose regularly can also relieve tension and promote mindful breathing.
Stand with your feet apart, arms relaxed at your sides so that your weight is evenly distributed on both feet. Engage your thighs slightly, lift your chest, and lengthen your spine. Roll your shoulders back and down, and reach your arms toward the sky if comfortable. Hold the position, breathing deeply and steadily, grounding yourself through your feet.
Beginner: Hold 20-30 seconds, 2-3 sets
Intermediate: Hold 40-60 seconds, 2-3 sets
Advanced: Hold 1-2 minutes, 3 sets
Tree pose
The tree pose strengthens the legs and core while improving balance and stability by standing on one leg. It also encourages concentration and body awareness.
Begin standing in mountain pose. Shift weight onto your left foot and place your right foot on your inner left thigh or calf (it is best to avoid the knee). Bring your hands to a prayer position at your chest, or overhead if comfortable and focus your gaze on a fixed point in front of you. Hold the pose, then switch sides.
Beginner: Hold 10-15 seconds per side, 2 sets
Intermediate: Hold 20-30 seconds per side, 2-3 sets
Advanced: Hold 40-60 seconds per side, 3 sets
Seated spinal twist
This twist improves spinal mobility and posture while gently stretching the back, shoulders, and hips. Twists also support digestion and help relieve tension in the spine, which may be more common for older adults.
Sit on a chair or yoga mat with your feet flat on the floor. Place your right hand on the outside of your left thigh and gently twist your torso to the left, keeping your spine tall. Hold the position for several breaths, then repeat on the other side.
Beginner: Hold 10-15 seconds per side, 2 sets
Intermediate: Hold 20-30 seconds per side, 2-3 sets
Advanced: Hold 40-60 seconds per side, 3 sets
Cat-cow pose
This pose improves spinal flexibility, mobilises the shoulders and neck, and gently strengthens the core. The dynamic stretch helps relieve stiffness in the back.
Start on all fours, with your hands under your shoulders and knees under your hips. Inhale, arch your back and lift your tailbone and head. Exhale, round your spine, tucking your chin and tailbone. Flow gently between the two, coordinating with your breath.
Beginner: 5-6 rounds, 1-2 sets
Intermediate: 8-10 rounds, 2 sets
Advanced: 12-15 rounds, 2-3 sets