<\/p>\n \u201cThankfully, the utter BS that people in their 60s are \u2018too old\u2019 to start weight training is being dismantled,\u201d he says. \u201cSo, too, is the misconception that in your 60s, the best way to stay fit and strong and maintain a healthy weight is to pound the treadmill seven days a week.\u201d<\/p>\n You may like<\/p>\n Whatever your gym experience, Baruta\u2019s five exercises to build strength, muscle and power in your 60s (and beyond) are must-tries. Here they are.<\/p>\n What are the exercises?<\/p>\n Baruta has chosen the moves below for their functional carryover into the real world, and they can also be adapted to your ability.<\/p>\n \u201cWhilst there is no age barrier to lifting weights in your 60s, you do need to train smart,” he says. “You need to choose exercises that hit that sweet spot between improving your strength and minimizing your risk of injury.\u201d<\/p>\n For that reason, Baruta says to train for function, longevity and resilience.<\/p>\n “Lifting too heavy too soon greatly increases the risk of injury, particularly as joints, tendons and connective tissue naturally become less forgiving with age,\u201d he adds. \u201cInstead, older adults should prioritize perfect form, controlled tempo and a full range of motion, which ensures that the right muscles are working properly. It\u2019s not about lifting the most weight but about lifting well.\u201d<\/p>\n 1. Prone dumbbell row “Batman”<\/p>\n Dumbbell Prone Row (From Bench) – YouTube Watch On <\/a><\/p>\n \u201cPerforming chest-supported rows helps maintain a stable torso and keeps the focus on the target muscles,\u201d Baruta says. “This is particularly beneficial for older trainees who may have weaker spinal stabilizers or a history of lower-back discomfort.<\/p>\n “The support allows safer execution of a pulling movement, strengthening postural muscles that are essential for daily tasks like reaching, pulling and lifting, protecting the lumbar spine.\u201d<\/p>\n Target muscle groups: Upper back (rhomboids, mid and lower traps), lats, rear deltoids.<\/p>\n Select your dumbbells and place them on the floor at the head of the bench.\u00a0\u00a0Lie face down on the bench, making sure that your chin clears the top edge.\u00a0Bend your legs and drive your feet into the floor.\u00a0Pick up the dumbbells one at a time and let your arms hang fully extended by your sides, with your palms facing inwards.\u00a0Press your hips into the bench, lift your chest slightly and look at the floor just in front of you.\u00a0\u00a0Pinch the shoulder blades together.\u00a0Keep the elbows pointed out at a 45-degree angle.\u00a0\u00a0When your elbows cannot travel any further back without the shoulders rotating inwards and the upper back rounding, pause for a moment and contract the upper back.\u00a0\u00a0Reverse the motion, under control, to the start position.\u00a0\u00a02. Good morning<\/p>\n \u201cGood mornings<\/a> are a staple posterior chain exercise. It\u2019s a movement that mimics hip-hinging tasks like picking up objects off the ground,\u201d Baruta says. \u201cWhen executed properly, it builds the hamstrings, glutes and spinal erectors, which are vital muscles for improving your posture, balance and mobility.\u201d<\/p>\n Target muscle groups: Hamstrings, glutes, lower back (spinal erectors), core.<\/p>\n Position a barbell across your upper back, just below the base of your neck. Avoid resting it directly on your cervical spine (the neck).Take a firm, even grip on the bar, keeping your elbows pointed down to create a stable \u201cshelf\u201d with your upper back muscles.Stand with your feet shoulder-width apart and toes pointing forward (or slightly out, depending on comfort and hip mobility).Engage your core, take a deep breath into your belly.With a slight bend in your knees, push your hips back as if you were closing a door behind you.Lean your torso forward, maintaining a flat back, until your torso is roughly parallel to the floor (or as far as your hamstring flexibility allows).Drive your hips forward and squeeze your glutes to bring your torso upright. Keep the bar stable across your back throughout.<\/p>\n \u201cDon\u2019t relax at the bottom; maintain bracing and tension in your core and lats the entire time,” Baruta says. “Only lower as far as your mobility allows while keeping good form. With practice, your range will improve.\u201d<\/p>\n 3. Farmer’s walk<\/p>\n \u201cBuild functional, usable strength that translates into everyday life,\u201d recommends Baruta. \u201cThe farmer\u2019s walk<\/a> is superb at improving grip strength (which naturally declines with age), core stability and posture simultaneously.<\/p>\n “The walking element enhances conditioning in a functional way that’s directly applicable to daily activities like carrying the shopping, playing with your grandchildren…\u201d<\/p>\n Target muscle groups: Forearms, upper traps, shoulders, core (for stabilization), plus leg drive for overall coordination.<\/p>\n Set the weights just outside shoulder-width.Starting from a deadlift<\/a> position, pick up the handles of your weights.\u00a0Pinch the shoulder blades back and keep the hands slightly away from your sides.\u00a0Maintaining posture, walk for your set distance, aiming to keep the handles still.\u00a0Continue until you hit your correct distance, keeping the same contraction between your shoulders.\u00a0Look slightly up, like you are trying to gaze beyond the horizon, as this helps maintain your upright posture.\u00a04. Prowler push<\/p>\n Prowler Sled Benefits – TARGET EVERYTHING! – YouTube Watch On <\/a><\/p>\n \u201cThe prowler push is a dynamic full-body movement that builds strength, power and cardiovascular capacity through resisted sprinting,\u201d Baruta says.<\/p>\n \u201cFor those over 60, this makes it an excellent tool for maintaining explosive lower-body strength and metabolic capacity while minimizing the risk of injury. The exercise\u2019s emphasis on sprint-like mechanics also fosters agility and mobility, which are critical components of functionality as we age.\u201d<\/p>\n Target muscle groups: Quadriceps and calves during sprint-style pushes. When heavy, more the glutes and posterior chain due to increased hip flexion.<\/p>\n Grab the handles, arms bent or straight.\u00a0Flex at the hip to allow enough room to push.\u00a0Keep the spine neutral.\u00a0Push and sprint as fast as you can.\u00a05. Seated low pulley \/ cable row<\/p>\n Unlock Your Back Strength: Master The Seated Cable Row Technique | J2FIT – YouTube Watch On <\/a><\/p>\n \u201cWhen performing this exercise, maintaining a vertical torso and pushing the chest upward as you pinch the shoulder blades together ensures optimal contraction in the lats and upper back,\u201d advises Baruta.<\/p>\n \u201cThis exercise strengthens the muscles that support your posture and is extremely helpful in offsetting age-related slouching or kyphosis. For older adults, this enhances upper-body function, aids in reducing neck and shoulder strain, and supports the ability to perform pulling and carrying tasks.\u201d<\/p>\n Target muscle groups: Lats, middle back (rhomboids, mid-traps), rear delts, core.<\/p>\n Choose a handle attachment that matches your shoulder width.Maintain a neutral spine position while keeping the chest up.\u00a0Begin each movement by retracting the shoulder blades.\u00a0Pull the bar to the sternum or slightly below and pull your shoulder blades togetherPause, then return the bar to the starting position as you allow the back to open up and stretch.\u00a0Baruta’s tips for over-60s when strength training<\/p>\n \n (Image credit: Shutterstock)Begin at a manageable intensity and progress gradually to help avoid injury and build confidence.Prioritize form and leave your ego at home!Lift with controlled tempo and strict technique.Keep your sessions under 60 minutes to limit stress hormone spikes and give your body sufficient time to recover between sessions.Complement your strength training with a high-protein diet to support muscle retention and recovery.If you\u2019re suffering from joint pain, mobility issues, or other health conditions, modify your exercises (reduced depth or assisted versions) and consult an experienced personal trainer or seek medical advice.<\/p>\n Follow Tom’s Guide on Google News<\/a> to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.<\/p>\n More from Tom\u2019s Guide Back to Yoga Mats<\/p>\n SORT BYPrice (low to high)Price (high to low)Product Name (A to Z)Product Name (Z to A)Retailer name (A to Z)Retailer name (Z to A) Show more<\/p>\n","protected":false},"excerpt":{"rendered":"Some of the strongest, fittest people I know are in their 60s (or over), and show no signs…\n","protected":false},"author":2,"featured_media":118022,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,56,54,55],"class_list":{"0":"post-118021","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/118021","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=118021"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/118021\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/118022"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=118021"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=118021"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=118021"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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