Once men reach the age of 60, several physical changes start to take place in their bodies. These changes include a decrease in muscle mass, an increase in body fat, and a shift in hormones. Additionally, bone density may decrease, leading to a reduction in height. There is also an increased risk of developing health conditions such as osteoarthritis and heart disease. However, staying proactive about these changes is crucial. Engaging in higher-intensity workouts can be beneficial in maintaining overall health and well-being. By ramping up fitness routines, men in their 60s can enhance their strength and independence.

Caitlin Donato, the director of fitness at Pritikin Longevity Center, emphasizes the importance of focusing on various aspects of physical well-being for men in their 60s. These include functional strength, joint stability, flexibility, balance, posture, circulation, and proprioception. By addressing these areas, individuals can improve their daily movements, reduce the risk of falls, and support healthy aging. Bodyweight exercises play a critical role in strengthening the connection between the mind and body, which is essential for maintaining coordination and cognitive sharpness as individuals age.

Studies have shown that engaging in as little as one hour of light workouts, which may include bodyweight training, per week, can significantly reduce symptoms of depression in older adults. Therefore, incorporating regular physical activity into a routine can have positive effects on mental well-being, in addition to physical health.

“It’s an ideal entry point for building confidence, restoring movement patterns, and laying the foundation for more advanced resistance training—all without overwhelming the joints,” Caitlin shares.

Now that you understand just how important it is to strength train in your 60s, here are some essential bodyweight exercises to consider.

5 Essential Bodyweight Exercises for Men in Their 60s

Caitlin suggests performing 2 to 3 bodyweight sessions each week, for a length of 20 to 30 minutes. Complete 10 to 15 reps for 3 to 5 sets per exercise at a 2-1-2 tempo. Do each exercise at a controlled pace to minimize stress on aging joints while maximizing muscle engagement.

This is a stellar formula to stay strong and active into your 60s and beyond.

Planks

Planks help stabilize the spine and strengthen the core.

1. Bring your forearms to the ground, parallel to each other.
2. Extend your legs back so your body forms a straight line.
3. Activate your abs as you hold the forearm plank.

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Squats

Adding squats into your routine builds lower-body strength. This bodyweight move is essential for maintaining an active, independent lifestyle as you age.

1. Stand tall with your feet planted shoulder-width apart.
2. Bend at the knees and hips as you lower into a squat until your thighs are parallel to the floor.
3. Hold in the squat position for 30 seconds to 1 minute.
4. For a dynamic challenge, pulse within a small range of motion.

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Lunges

Lunges are a great movement to improve joint control and balance.

1. Stand tall with your body in a straight line.
2. Step one foot forward.
3. Bend your front and back knee as you lower into a lunge.
4. Maintain a tall posture while lowering.
5. Extend your legs to return to the start position.

Pushups

Pushups kick up your core and upper-body endurance.

1. Begin in a high plank with your hands under your shoulders, keeping your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Press through your hands to rise back up.

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Glute Bridges

Glute bridges help alleviate lower back pressure. They also maintain mobility in your hips.

1. Lie flat on your back with bent knees and feet hip-distance apart on the floor.
2. Press through your heels as you lift your hips toward the ceiling until your body forms a straight line from head to heels.
3. Squeeze your buttocks at the top, hold for a few moments, then lower.

Alexa Mellardo