{"id":365402,"date":"2026-01-12T01:58:15","date_gmt":"2026-01-12T01:58:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/365402\/"},"modified":"2026-01-12T01:58:15","modified_gmt":"2026-01-12T01:58:15","slug":"the-simple-strengthening-exercise-to-start-in-your-60s","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/365402\/","title":{"rendered":"The simple, strengthening exercise to start in your 60s"},"content":{"rendered":"

How do you really want to age? Because to me, gracefully is beginning to sound a little… boring. This idea was first seeded by a recent conversation<\/a> I had with Kate Rowe-Ham renowned Women’s Health Coach, menopause fitness specialist and author of forthcoming book The Longevity Solution<\/a>. On her social media accounts, Kate posts videos in which she works out with her mum, who is 75. Did you have to twist her arm, I asked? <\/p>\n

A little at first, Kate suggested: \u2018Mum says, \u201cAt my age, I just want to drink what I want, eat what I want to eat, do what I want.\u201d And I get that! But how do you want to feel in those remaining years? Strong enough to really enjoy them?\u2019<\/p>\n

That’s how I want to age. Not gracefully, but stronger. And a growing number of women are picking up heavy weights<\/a>, and showing us how it’s done. Supported by research, they\u2019re building bone density, muscle mass and mental resilience.<\/p>\n

Lifting<\/a> heavy\u2014at any age\u2014is backed by science. A landmark study found that, when postmenopausal women with low bone density added 30 minutes of supervised high-intensity resistance and impact training (think deadlifts, overhead presses, jumping chin-ups) twice a week for eight months, the bone density in their lower spines increases by 2.9 percent on average. <\/p>\n

The control group, which did stretching and light weight resistance, lost 1.2 percent. People in the high-intensity group were lifting heavy too\u2014at 80 to 85 percent of their one-rep max (if your max deadlift is 100 pounds, that would be 80 to 85 pounds). <\/p>\n

Why postmenopausal? Well, as women age, particularly after 50, they lose estrogen and fast-twitch muscle fibres, says orthopedic surgeon Vonda Wright, author of Unbreakable<\/a>. Those fibres are responsible for quick, powerful movements, like catching yourself during a fall. The decline is partly due to changes in muscle stem cells. \u2018If we let time, biology, and physics go unchecked, we\u2019ll keep losing fibres, making us vulnerable to injury and less able to move confidently and independently,\u2019 she says. <\/p>\n

Pause before you grab a barbell, though. If you’re starting from scratch, experts recommend bodyweight exercises (think squats, press-ups and lunges) to build your foundational strength. You’ll then need proper instruction to get started with heavy weights – someone from whom you can learn the right warm-ups, postures, routines and techniques to reduce your risk of injury. But it\u2019s a radical reframing: building meaningful strength is not only possible after 60 but also might be the best thing you can do for long-term wellness.
<\/p>\n

Despite practicing yoga for 40 years, Peggo Horstmann Hodes, 70, had noticed strength losses around 50 and recently suffered from stress-related back spasms that would render her immobile for days, leaving her muscles weak. \u2018I never thought lifting barbells was something I’d want to do,\u2019 she says. Yet after two years of strength training, she\u2019s lifting more weight than ever and free from back pain. \u2018Strength training makes me feel like I don\u2019t have to just get old and lose my balance, or live in fear.\u2019
<\/p>\n

\"annJutharat Pinyodoonyachet<\/p>\n

Ann Nassoura (left) and Peggo Horstmann Hodes share a mid-workout smile.<\/p>\n

Century strong
<\/p>\n

Centenarian exerciser Geraldine \u201cJerry\u201d Leo went viral<\/a> for her four-minute plank<\/a>\u2026and she just turned the big 1-0-0. Here are her for her top three tips to make movement a way of life, even in the triple digits.<\/p>\n

Keep up the variety. <\/p>\n

Leo exercises five days a week\u2014she has a personal trainer, uses weight machines<\/a>, rides the stationary bike, and does leg raises, planks, overhead presses, and squats. \u2018I get a little bit of everything.\u2019 She is also a walker and has run 5ks<\/a> for years: \u2018I have the medals to prove it.\u2019<\/p>\n

2. Ride the post-exercise high. <\/p>\n

For Leo, movement is joyful. Sure, there are mornings she doesn\u2019t feel like going\u2014but she goes, knowing how good exercise makes her feel afterward.<\/p>\n

Keep moving outside of the gym. <\/p>\n

Leo shops for groceries herself, visiting multiple markets for fresh fish, vegetables, and legumes. And she loves to cook, which helps her eat healthy and stay motivated. \u2018Sometimes I eat my whole meal standing up; I walk around the kitchen. I\u2019m busy.\u2019<\/p>\n

She\u2019s intentional about getting out too. \u2018My social life is important.\u2019 She plans outings with gym friends and visits bookstores for cappuccino and conversation. Her advice? Don\u2019t wait for life to come to you: \u2018You don\u2019t just want to live long. You want to live healthy and engaged. That requires you to get out there.\u2019<\/p>\n

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