Share and Follow
Forget the dumbbells. Here are four exercises to rebuild muscle after age 60.
Muscle building doesn’t have to involve heavy lifting or long gym sessions. While using dumbbells is a proven method for gaining strength, it may not be the most suitable option for those over 60. At this age, the frequency of muscle use can be just as crucial as the amount of weight lifted.
A study featured in Ageing Research Reviews indicates that adults naturally experience a one to two percent annual loss of muscle mass after reaching midlife, a condition known as sarcopenia, without regular strength training. The good news is that you can counteract this trend. Other research suggests that regular, moderate exercise can help older adults retain and even build muscle mass, enhance neuromuscular function, and improve mobility.
“Daily movement is more important for muscle health after 60 than most people think,” explains James Brady, CPT, a certified personal trainer at OriGym. “The goal isn’t to replace weights, but to increase the frequency of muscle use.”
“Daily movement plays a bigger role in muscle health after 60 than most people realize,” says James Brady, CPT, a certified personal trainer at OriGym. “The key isn’t replacing weights, it’s increasing how often the muscles are being used.”
Brady adds, “What makes these exercises effective isn’t that they’re better than dumbbells, but that they allow for consistency. After 60, the ability to move well every day often has a greater impact on muscle maintenance than occasional high-intensity sessions.”
Sit-to-Stand
The sit-to-stand exercise is an essential exercise for adults 60 and older to improve their mobility. “A simple but highly effective movement is the sit-to-stand,” says Brady. “This mimics a real-life action and targets the quads and glutes without placing excessive strain on the joints.”
How to do it:
- Sit on the edge of a sturdy chair or bench with your feet flat on the floor.
- Position your feet hip-width apart.
- Keep your chest up tall and your core engaged.
- Lean slightly forward from your hips.
- Press through your heels to stand up.
- Fully extend your hips and knees at the top.
- Slowly lower yourself back into the chair.
- Complete two to three sets of 10 to 15 reps, resting for 45 to 60 seconds between sets.
Supported Step-Ups
Step-ups are a functional exercise that builds strength while also improving balance and coordination. “Another strong option is supported step-ups, using a low step or stair,” says Brady. “This movement improves lower body strength, balance, and coordination all at once.”
How to do it:
- Stand in front of a low step or sturdy platform.
- Hold onto a railing, wall, or chair for support if needed.
- Place one foot firmly on the step.
- Press through your front foot to lift your body.
- Bring your other foot up to meet it.
- Step back down slowly, one foot at a time.
- Repeat on the same leg, then switch sides.
- Perform two to three sets of 10 to 12 reps per leg. Rest for 45 to 60 seconds between sets.
Seated or Standing Knee Extensions
Knee extensions target your quads, which are essential for maintaining walking ability and lower-body function as you age. “These controlled, low-impact movements increase blood flow and muscle activation without the fatigue that heavier resistance training can cause,” explains Brady.
How to do it:
- Sit upright in a chair or stand while holding a support.
- Keep your posture tall and your core engaged.
- Slowly extend one leg forward until it is straight.
- Lift the leg until it is parallel to the floor (if seated).
- Hold for one to two seconds at the top of the movement.
- Lower your leg back down with control.
- Repeat with the opposite leg.
- Do two to three sets of 10 to 12 reps per leg, resting for 45 to 60 seconds between sets.
Wall Push-ups
“Wall push-ups or incline push-ups offer a joint-friendly way to maintain upper body strength,” Brady explains. “They engage the chest, shoulders, and arms while allowing for good form and reduced strain on your wrists.”
How to do it:
- Stand facing a wall with your feet about one step away.
- Place your hands on the wall at chest height.
- Position your hands slightly wider than shoulder-width apart.
- Keep your entire body in a straight line.
- Bend your elbows and lower your chest toward the wall.
- Pause for one to two seconds at the bottom of the movement.
- Push through your hands to return to the starting position.
- Aim for two to three sets of 10 to 12 reps. Rest for 45 to 60 seconds between sets.