Aging may be inevitable, but getting more fragile and weaker definitely doesn’t have to be. As we age, maintaining muscle mass, mobility, and balance becomes more important than ever for supporting independence, bone health, and overall vitality. That’s why trainer Patricia Greaves, CPT, handpicked six essential moves that every woman should work toward mastering by the time she hits her 60s.
These exercises train some of the most essential functions for staying independent and injury-free as you age. ‘They target the muscles and movement patterns that help you do everyday things – like lift groceries, get off the floor, or catch yourself if you trip,’ says Greaves. The lineup includes a mix of foundational strength training moves, core stabilisers, and mobility builders, designed to not just build muscle but support your joints, posture, and long-term function.
Reminder: Whether you’re in your 20s or 30s or 60s or 80s, there’s no wrong time to start building a strength training foundation. And these exercises shore up strength at bone health at any age (the earlier the better!).
Add these moves to your weekly workout routine and start building a body that will carry you strong through your 60s … and beyond.
Meet your trainer: Patricia Greaves, CPT, is a class of 2022 WH Strength in Diversity trainer and the founder of StrongHer Personal Training, a virtual and in-person coaching service. She is a menopause fitness specialist and coaches women in their 40s, 50s, and beyond.
6 essential strength exercises to master in your 60s
Equipment: Medium, heavy dumbbells
Instructions: Incorporate these six moves into your strength training routine regularly. Or, to do these moves together as a standalone workout, move through each exercise for 8-12 reps, before moving to the next. Repeat entire circuit 2-3 times, resting between exercises and sets as needed.
1. Goblet squat
How to:
Stand with feet slightly wider than hip-width apart, toes pointed slightly out, holding a dumbbell by the head at your chest. Your elbows should be close to your rib cage.Lower into a squat until thighs are parallel to floor, or as far as you can without letting your chest and dumbbell fall forward.Pause for a moment, then return to starting position. That’s 1 rep.
Why it’s effective: The goblet squat builds leg strength and engages core muscles to help improve balance. Holding a weight at your chest also challenges your core and posture, helping to offset age-related declines in balance and stability. The squat also works hip and ankle mobility, which can get stiff with age, and the load-bearing aspect helps promote bone density – a major win for lowering osteoporosis risk.
2. Bent-over row
How to:
Start standing with feet staggered, and hinge slightly at hips so your torso is at a 45-degree angle, with your front knee slightly bent. Hold a dumbbell in each hand with arms extended.Keeping your back flat and core engaged, drive your elbow back toward your hip, feeling your shoulder blades squeeze together. Slowly lower the dumbbell back to the starting position, then repeat on other side. That’s 1 rep.
Why it’s effective: This row variation builds essential pulling power – crucial for everyday tasks like lifting groceries or hauling open a heavy door. It strengthens the upper back and shoulders to support posture and counteract the hunching that often comes with age, too. Plus, it helps maintain lean muscle and bone density, both of which naturally continue to decline in your 60s.
3. Jump squat
How to:
Start standing with feet shoulder-width apart, arms at sides or hands clasped in front of your chest.Lower into a squat by bending knees and pushing hips back, keeping chest lifted and core engaged.Drive through heels to explode up off the floor, jumping as high as you can.Land softly with knees slightly bent, immediately lowering back into a squat to begin the next rep. That’s 1 rep.
Why it’s effective: Think you shouldn’t do jump (plyometric) movements as you get older? Think again. Plyometric movement actually boosts bone density and joint resilience, helping to protect against falls and injuries. The jump squat builds lower body power and explosive strength, which are key for staying quick and agile as you age. Plus, the move gets your heart rate up, making it a sneaky way to work in cardio while building strength.
4. Bird-dog
How to:
Start on all fours with shoulders stacked over wrists and hips over knees, back flat and core engaged. Extend your right arm forward and left leg straight back at the same time, keeping hips level and spine neutral. Do not arch your back.Pause briefly with your opposing arm and leg extended, reaching long through fingers and heel while squeezing your glutes and lats. Slowly return your hand and knee to the floor with control. Repeat on the opposite side. That’s 1 rep.
Why it’s effective: A go-to move in physical therapy and strength programmes, the bird-dog targets your core and back muscles to help stabilise your spine and protect against injury. It also improves coordination and balance by training opposite limbs to move in sync. Gentle but powerful, it’s ideal for building strength and control while remaining low-impact.
5. Glute bridge
How to:
Lie on back with knees bent, feet flat on the floor hip-width apart, and arms at sides, palms down. Press through heels to lift hips toward the ceiling, squeezing glutes at the top. Pause briefly when your body forms a straight line from shoulders to knees. Lower your hips back down with control until they gently touch the floor. That’s 1 rep.
Why it’s effective: This glute exercise is simple, low-impact, and accessible for people of all ages. It strengthen your glutes and hamstrings, which are muscle groups that support the hips, lower back, and posture. It also activates your core and improves pelvic stability, which can reduce back pain that so commonly develops as you age.
6. Incline push-up
How to:
Start in a high plank position with hands shoulder-width apart on an elevated surface like a bench, box, or sturdy countertop. Engage core and keep your body in a straight line from head to heels. Bend elbows to lower your chest toward the surface, keeping elbows at about a 45-degree angle to body.Push through your palms to straighten your arms and return to the starting position. That’s 1 rep.
Why it’s effective: Push-ups are regarded as a powerful marker of overall strength and longevity. (In fact, a 2019 study in JAMA Network Open that found that men who could do at least 11 push-ups had increased cardiovascular protection compared to those who could not.) But by elevating your hands, it reduces pressure on your wrists and shoulders if you deal with joint pain, while still challenging your core and improving pushing power. In other words: It’s a scalable, effective exercise for maintaining functional strength without overwhelming your joints.
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Patricia Greaves, CPT, is a class of 2022 WH Strength in Diversity trainer and the founder of StrongHer Personal Training, a virtual and in-person coaching service. She is a menopause fitness specialist and coaches women in their 40s, 50s, and beyond.
Jacqueline Andriakos, CPT, is the executive health and fitness director at Women’s Health, where she oversees all health and fitness content across WomensHealthMag.com and the print magazine. She has more than a decade of experience covering the wellness space and has edited ASME-nominated health features, spearheaded brand packages such as Fitness Awards, and represented the brand on the TODAY show, podcasts, and more. Before Women’s Health, Jacqueline was the deputy health features editor at Self.com, and previously worked as the senior editor at Health magazine. As a writer-reporter, she has contributed to print and online publications including TIME, Real Simple, and People, among others. A dancer throughout her youth, Jacqueline went on to study journalism at the Medill School of Journalism at Northwestern University and stoked her passion for health and fitness during her college years, ultimately inspiring her to make women’s health content the focus of her media career. She is constantly researching the latest health and wellness trends, trying a buzzy new workout class, hiking and snowboarding, or browsing athleisure. Her friends would describe her as the confidant to turn to for fitness and wellness advice, not to mention answers to any weird body questions. Jacqueline is also a former group exercise instructor and is a certified personal trainer via the National Academy of Sports Medicine (NASM).